bezoek-sportpodotherapie

CYCLOsportive spoke with podiatrist Annette Bentink, affiliated with the Jeroen Bosch Hospital Sports Medical Center, to answer this question.

CyclingFit XL is a support program for all cyclists, gravel riders, and mountain bikers, from recreational cyclists to (semi-)professionals. Healthy exercise and performance on the bike for everyone—that's the goal! With the Wielerfit XL team, the Sports Medical Center of the Jeroen Bosch Hospital offers optimal care, advice, and support for cyclists at every level. We spoke with Annette Bentink, Director and Sports Podiatrist at Podotherapie in Beweging, when cyclists should consult a podiatrist.complaints among cyclists.

Cycling is a wonderful sport, but long rides can sometimes cause discomfort in the feet, ankles, knees, hips, or lower back. Many cyclists ignore minor aches and pains, while these complaints are often signals that something is wrong with the core of your pedaling motion: your feet and lower legs. A sports podiatrist can offer relief.

Signs it's time for an appointment

A visit to a sports podiatrist is definitely recommended if you experience one or more of the following complaints:

Recurring or persistent pain in the foot, ankle, knee, hip or lower back, especially during or after cycling.
Tingling, numbness or cramping in the feet during longer rides, which may indicate pinching or incorrect pressure distribution.
Pinching or pressure feeling in cycling shoes, even if the shoe size is correct – often a sign of incorrect fit or cleat adjustment.
Problems with pedaling movement or stability on the pedals, which means that power is not transferred optimally.
Complaints that arise after changing shoes, pedals or cleats, or after a bike fitting.
Recurring injuries despite adjustments in posture or materials, which may indicate an underlying biomechanical cause.

In short: if you have complaints that limit your cycling pleasure or negatively affect your performance, and you suspect that your feet or posture play a role in this, it is wise to consult a sports podiatrist.

Why a sports podiatrist?

A sports podiatrist not only examines the complaint itself but also analyzes the entire movement pattern and how the load is distributed across the body while cycling. This allows complaints to be addressed before they return or spread to other parts of the body. This makes a sports podiatrist a valuable partner for both novice and experienced cyclists.

Exercises to strengthen feet and lower legs

Besides professional guidance, you can also do a lot yourself to prevent complaints. Strong and flexible feet and lower legs ensure efficient power transfer and reduce the risk of injury. Below are some exercises you can do 2–3 times a week:

Calf reinforcement: Single-leg calf raises, with or without weight. This supports the pedaling motion and protects the Achilles tendon.
Activating the arch of the foot (short foot exercise): Gently lift the arch of your foot without curling your toes. This strengthens the small muscles of the foot and prevents sagging.
Toe curl with towel: Curl a towel toward you with your toes. This improves control and strength of your foot muscles and toes.
Improve ankle mobility: Dynamically stretch the ankle forward over the toes, for example, by moving the knee toward the wall. Good mobility prevents compensation elsewhere in the body.
One-leg balance exercises: Stand on one leg (possibly on a wobble cushion) and do small knee bends. This will train your stability and proprioception.

Practical tips for injury prevention

Wear shoes with sufficient room at the forefoot to avoid pressure points and tingling.
Let you adjust cleats properly; an incorrect position can cause complaints in the feet, knees or hips.
Change your position regularly during long rides to promote blood circulation and pressure distribution.
Stretch your calves and the soles of your feet after cycling, especially if you are stiff or prone to cramps.
Use a foam roller for the calves and lower legs to release tension.

Finally

For recurring or persistent complaints, it's wise to consult a sports podiatrist. They can assess whether there's excessive strain, poor posture, or pressure distribution—and, if necessary, advise you on insoles, shoes, or further treatment. This way, you'll not only stay pain-free but also be able to fully enjoy every ride, from short trips in the Netherlands to multi-day adventures.

Podotherapie in Beweging works together with CyclingFit XL and the Sports Medical Center of the Jeroen Bosch Hospital. Cyclists can make an appointment directly or be referred by a physiotherapist, sports physician, or chiropractor.

Annette Bentink
Age: 43 Years
Occupation: Sports podiatrist since 2011
Background: Have always been sporty, played korfball for 25 years as a youth, then half marathons, ¼ triathlon, cycling and mountain bike tours up to the Africa Classic.
How many hours per week do you spend on your bike: 5.5 hours per week at the moment until a new goal is set, then this will increase again.