Calf and Achilles Pain from Pedalling Overload

Calf tightness or Achilles pain can stop your cycling progress in its tracks. These issues often start as mild tightness that riders ignore — until they flare up and make every pedal stroke uncomfortable. The culprit is usually overload from poor bike setup, training spikes, or strength imbalances.

At Up N Adam Physio Newcastle, we specialise in treating and preventing calf and Achilles overload through detailed strength assessment, VALD testing, and tailored strength programs.

Why Cyclists Develop Calf or Achilles Pain

Each pedal stroke loads the calf and Achilles as you push and lift through the crank. Multiply that by thousands of repetitions per ride, and it’s easy to see how small inefficiencies can become major issues.

Typical causes include:

• Saddle too high → excessive ankle plantarflexion.

• Cleat too far forward → overloads the forefoot and tendon.

• Weak glutes or quads → calves compensate to maintain power.

• Training spikes → rapid increases in volume, intensity, or climbing.

• Limited ankle mobility → forcing compensations up the kinetic chain.

What You’ll Feel

• Tightness or burning in the calf after rides.

• Morning stiffness in the Achilles.

• Pain when climbing or sprinting.

• Tenderness along the tendon or just above the heel.

Ignoring these early signs often turns short-term irritation into chronic tendinopathy.

Our Approach to Treatment

Step 1: VALD Strength & Balance Testing

We use VALD technology to measure calf and hamstring strength and identify left–right imbalances. This tells us if weakness, overload, or fatigue is driving your pain.

Step 2: Bike Fit Optimisation

We adjust saddle height, fore-aft position, and cleat alignment to reduce Achilles load. (Learn more on our Bike Fit Newcastle blog).

Step 3: Targeted Strength Loading

• Early phase: Isometric holds and soleus calf raises.

• Mid phase: Heavy slow resistance training (seated calf raises, RDLs).

• Advanced: Plyometric drills for power and endurance.

Step 4: Progressive Return to Load

Gradual reintroduction of hill climbing and big-gear sessions, tracking tolerance using pain and power metrics.

Preventing Future Overload

• Add strength training twice per week focusing on calves, glutes, and hamstrings.

• Avoid sudden spikes in training volume or elevation gain.

• Include easy-gear rides for active recovery.

• Use VALD re-testing to ensure strength training is targeted.

This is APA Sports Physiotherapist, Darren Glendenning, signing off for now!

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com .

Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

• VO2 Max testing with Lucas McBeath - to discover more effective ways to train efficiently www.flowitri.com.au

• Strength & Conditioning Programs with Adam Clarke - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage with Katheryn Rodgers - to relieve accumulative muscle tension & keep you training well.

• CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com