Just discovered this site and forum, I'm hoping I might get some advice on a recent injury.
After about a 6-week layoff from illness, I was trying to start some riding again. I went on maybe a half dozen short rides over 2-3 weeks, and my left calf/achilles/heel area have started causing me problems. This is a new condition for me. I have what feels like a little tension in my calf area, and my first few steps every time I stand up and walk cause a small pop feeling and tingling sensation in a tendon down the outside portion of my ankle and into my heel/foot. Also, if I rotate my ankle around, I get a much more noticeable clicking/popping than I've ever had.
Now I have been off the bike for over a week, but the recovery from this seems very slow. I've tried calf stretches (not to mention all my other major muscle groups -- hamstrings, quads, hips, etc.). Tried ibuprofen for three days with very limited impact. I thought at first this might stem from IT band injury traveling further down my leg, but I don't think so. I did have a minor IT band problem one time a year ago which I felt towards my hip, but I was able to overcome that with some rest, stretching, and ibuprofen. This is definitely different.
I do a couple short, steep climbs on every ride (1000 feet max), and from another post on this forum and some articles I found, climbing sounds like it can definitely contribute to this problem. I am planning to lay off climbing for a while whenever I start back up. I plan to hold off on riding at all until I feel 100%.
I'm wondering what I might try to 1) recover more quickly from this injury (if possible), and 2) avoid reinjuring.
Ideas I've gathered from other posts include:
- less climbing
- get my bike(s) setup evaluated
- stay stretched, especially after riding
- some sort of PT or weights, just not sure what exercises
Any ideas or feedback are appreciated. Thanks in advance.
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