Ankle/achilles pain related to float (cleats)?

[kaian]

Last year I had a case of achilles tendinitis during the winter. I went to PT and recovered from it. I had a great spring/summer - ended up doing 2 centuries with no problems with my achilles. This winter, it's trying to come back. For some reason, when I start using the trainer, it seems to act up. A friend of mine sent me a link from a tri forum about achilles tendon issues and too much movement of the foot when it's clipped in. I checked mine and I do have a lot of movement. I can move my foot back and forth easily while clipped in.

I have Sidi Genius shoes and Shimano SPD-SL pedals and am using the yellow cleats which have 6 degrees of float. I tried tightening the pedal tension and when I do that, I can't clip out at all. So...it looks like I need to keep the pedal tension loose. Shimano makes a red cleat that has "0" float, so I'm thinking maybe I should try that. ??? Has anyone heard of achilles/ankle problems because of too much float or movement? I'm also concerned that no float may be hard on my knees.

I'm also wondering if I have 0 float, will I still be able to clip out as easily?

Any thoughts from experienced cyclists? Thanks!

[KnottedYet]

I've heard of achilles problems on trainers because you don't move *enough*.

On the road you are constantly shifting and changing position and giving your legs slightly different things to do. On a trainer you don't. It's just the same pedal stroke over and over and over again.

Can you "mix it up" a little on the trainer, to give your achilles some variety and a break from the repetitive grind?

[Wahine]

What Knott said +1.

It's easy to get into a pattern on the trainer and not move around much. You could be rotating in a little and staying there too long or any number of things. Plus, the trainer requires more muscular effort per 1 hour riding than road riding does so you may be over recruiting your calf muscles.

Try changing it up, do 5 min at 90 rpm med effort, 5 min low effort 100 plus RPM ... Try to change something every 5 min or so. That may take care of it.

Going to 0 deg of float can be hard on the knees but it does not affect your ability to unclip.

[logdiva32]

Hi, I am buttin in. Please be sure you stretch all of the diffrent muscles in your calves and legs before slightly and really, really good after. People with achilles tendonitis cannot use the only after rule. And you should be sure your cross train routine fits you. Have to strengthen all of those calf, foot muscles equally.
I tore my achilles last summer and this is how I know. You do not want to tear it. It is a long painful road back.
That is why I am on a bike again after 15 years. With a thick ugly scar on my ankle...

[kaian]

Well, I do mix it up on the trainer. I shift around to different gears, pretend I'm coasting, and I stand up once in a while. I do stretch, but only after. When I was getting PT last year the therapist said for me to be careful with stretching because over-stretching could cause problems, too. I've been icing the area after every workout and I am doing the exercises I was taught in PT. I think I will be able to control it, but I feel like there might be a problem with the set-up. I was fit on this bike, but then I changed shoes after the fit. After I changed shoes, I didn't have any problems until winter and winter = the trainer.

I started recently going to the gym and using an elliptical just to have another form of cardio and strengthen other parts of my legs - hopefully that will help, too.

So...everyone thinks 0 float is bad? I wonder if there's another way I can control the movement because I think my foot is turning inward when I pedal. I am wearing orthodics.

[KnottedYet]

Are your orthotics posted for the bike?

Posting is different for biking than it is for walking/running. If your orthotist didn't set these orthotics up specifically for biking, you might want to have them checked. The orthotist should be able to give you posting wedges that you can leave IN THE SHOES if you need to switch the orthotics back and forth from biking to walking.

I have a seperate set for my biking shoes, and thats the only time I use them. The posting wedges are in my shoes, but I've got met pads on the ones for biking (which I don't need for walking and running).

If you haven't seen Andy Pruitt's book (ummm, "complete medical guide for cyclists" or something like that) I highly recommend borrowing a copy from the library. It's a great resource!

Your PT should have given you exercises for the external rotators at the hip joint to help you control the internal rotation you describe. ("clamshells" or "spywalks" sound familiar?) Has your PT seen you on your bike?

My internal rotation problems were magically solved by getting Speedplay Frogs. They are free float, and if i didn't knock off the internal rotation I came unclipped!

[logdiva32]

Yes, there seems to be some debate about the stretching issue. All I know is I was not stretching before running per the new army excercise manual. And I tore my Achilles, the Air Force Surgeon asked if I stretched properly before, I reminded him of the new policy. He was flaburgasted and says tha is terrible and he can't believe PT guys are preaching this. He seems to think it applies to less fit /active people who do not have as much strength to protect joints.
PT should me how to work many of the small muscles in my feet to prevent the tendonitis. So yes if you can revisit the therapist or a Dr. perhaps you can get some good advice.

[kaian]

Unfortunately my place of employment switched to an HMO so I have to go through my primary care doc for everything. It is not likely I will get a referral for PT unless I am in terrible pain. Right now things are under control - not too bad, but I just don't want it to get worse. I've been doing short sessions on the trainer 30-45 min unclipped and slow/moderate pace with easy gears. I've also been doing AT exercises and an ellipitcal 2 times a week. If it starts to get sore again, I may be forced to take a week or two off again. It's so frustrating! I just didn't want this to be a chronic problem, but it looks like it could be. As long as it is good during the outdoor riding season - I will be happy!

[logdiva32]

When you go to bed at night and before you get out of bed. Be sure to reach down and stretch that achilles out. I have even heard of Dr giving people a night time foot brace that holds the foot in a 90 degree angle, while sleeping for 2 weeks. Its harmless and worth a try..