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Stretching and foam rolling anywhere with tightness and also areas that feel more tense when doing strength exercises will help. Dynamic movements like lunges (forward and back, but also side to side helped me) and squats .
Stretching:
General stretching for legs calf, hamstrings, quads, glutes hips. Rolling these as well. Can get a tennis ball to roll the soles of your feet.Strength for feet:
Practice isolating your foot arch and contracting it, you'll feel your calf contract, but try not to curl your toes. This takes time to get used to but you can do it anywhere. Bear in mind that this is hard work for your foot so try and do it when you can give your foot a rest after.
Knee to wall is really good. https://au.physitrack.com/home-exercise-video/ankle-mobility---knee-to-wall
Calf raises
If you get a resistance band you can do these https://m.youtube.com/watch?v=GMpqghpqv-4 . You can just tie an open band together.Leg strength:
I actually found bodyweight leg training the best for general wellbeing as it doesn't knacker you out as much and you can focus on stabilising muscles more.
Squats and walking lunges (1 set forward, 1 set backwards) to warm up, high reps 10-20 reps for 2 sets.
Shrimp squat progressions. You can start out just doing negatives (I.e. just the downward motion) this is for strength so 4-8 reps, 3 sets. This move will also get better and easier as your ankle mobility increases from the stretching exercises.
Nordic curls progression. https://www.bodybuildingmealplan.com/nordic-hamstring-curl/
These are really hard to start with so again negatives to start. They are harder depending how much upper body weight you have also. They're also good for core as well.
Glute bridges.This is not prescriptive and only advice. So see what works for you and incorporate to regular life. Better to do a little consistently than too much irregularly
Good luck!
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Thankshallots
Oof that sounds rough man. I’d like to think I haven’t accrued any major damage like you’ve been though, all last year I cycled fine albeit perhaps not with my leg in the idyllic ‘straight pumping piston’ position on my one side. I just think dialling in the cleat position and fit on a new bike combined with perhaps trying to cycle too much too quickly after a pretty relaxed last couple months cycling wise has brought to light what damage can be done/it is doing gradually.
My thinking with the cleat angle thing is to try force my foot to pedal at the ideal flat angle instead of trying to shift the weight diagonally outward from the heel to the outside of the foot, obviously like you say this is risky and requires off bike work; if my muscles and tendons aren’t used to that manner of walking/cycling then it’s not going to help so I definitely need to work on stretching and strength training. So I’d definitely appreciate any knowing of the exercises you found most useful! Currently it’s the front/inside of my right knee, and some definite tension/overstretching in the back of my right from overstretching the outside of my right foot I’d presume