pedaling with my toes down.

[Zen]

If you take spin classes or have access to a spin room during non class hours go in and find a spot where you can watch your pedal stroke in the mirror. You just have to concentrate on keeping your foot flat thru the stroke.

An easy calf stretch is to stand on a step on the balls of your feet and just drop your heel until you feel the stretch. Do one leg at a time and alternate.

[LoriO]

All my years of horseback riding has at least paid in that aspect. Keep your heels down is drilled in to you from day one .

One good exercise that I think someone already mentioned is stand on an edge of a step with your toes and the ball of your foot on the step and your heels hanging over. let your weight drop down into your heels and stretch out those lower leg muscles.

YOu can also stand facing a wall about an arms length away from the wall. Put your hands on the wall and then lower your body towards the wall. Be sure to keep your feet flat on the floor.

[aly]

I find spinning so much more difficult than actual riding. I've avoided it because it's so hard. I guess it's time I just suck it up and spin. I also think I might get some elastics and just pull on my feet to try to stretch them while watching tv.

Aggie-Ama- I'm happy to hear I'm not the only one! It's probably a good thing I caught it now before I got too used to pedaling the wrong way.

[VeloVT]

For both of the stretches mentioned above ("wall push-ups" and dropping your heels off a step), it's a good idea to do the stretch first with your knee straight, and then with your knee (on the leg you're stretching) bent. The stretch targets the upper part of your calf with the leg straight and the lower part of your calf with the leg bent -- it's important to hit both parts.

You can also sit on the floor with your legs out in front of you, take a stretching rope, and wrap it around the ball of your foot. Pull your toes back until you feel a good stretch. You can also stretch the tendons on the sides of your calves/feet by adopting the same position, but instead of pulling back, pull one side of the rope more than the other, "rolling" the foot to one side or the other (your toes should still be pointing towards the ceiling).

Good luck. I need to work on my pedal stroke too, I have a tendency to pedal toes-down a bit.

[Torrilin]

I have a whole collection of stretches I go through that get different muscles. Windmills (you probably remember these from gym classes), various stretches sitting on the floor with legs in a V shape, or legs straight, or doing a swimsuit model sort of pose. Toe touches, both straight leg and with crossed legs. Lunges, leg lifts (both lying down and standing)... The list goes on and on . I find it's easier to get muscles to relax if I work over as many as I can, gently. YMMV

The main thing is to use good form and to be gentle with yourself. If you're not sure that you have good form, or you remember gym teachers encouraging you to go for more extension without talking about form, you probably want a spotter. Bad form means the stretch does little (if any) good, and sometimes bad form can make things worse (increased risk of injury mostly). Do not push until a stretch hurts a lot. This is a good way to hurt yourself. A bit of pain is ok if it goes away immediately when you stop stretching.

Spin classes are probably a good idea too. A good instructor will want you to have good form, because good form is less tiring.

[Sheesh]

I have plantar fascitis and achilles tendonitis from wearing heels five days a week for YEARS, so I know exactly how you're feeling. The stretches mentioned in this thread are all the same stretches that my physical therapist has me doing. I also recommend massaging your arches and calf muscles. I've been going to PT twice a week for six weeks and have gained some flexibility but I still have a ways to go. Start stretching now before you end up where I am!

[short cut sally]

a bike shop also told me i was a toe pedelar. when i went back for a repair, i told him that i was trying to correct myself and i had to constantly remind myself to change. lbs said that it's not a bad thing, just not effecient. if i was managing with the way i was used to i could continue on as it wasn't harmful. i do try every now and then to correct myself but it is hard, and my muscles seem to ache a little more when i peddle correctly. so i think i went back to my old habit/routine. i've started just doing plain stretches, on the floor arms to toes, and then legs in a V and take both hands to the one foot. that has even helped with my back pain while riding.

[Starfish]

And, make sure to warm up before you stretch. Some gentle exercise, and even a little hot water soak of your legs/feet.

Also, a note about spinning. I, too, find it harder than actual riding. For me, it helps to remember that I can ride my own class, just like out on the bike I can ride my own ride. If you need to sit out a set or just spin easy to recover for a few minutes, do it!