Shin splints

[VeloVT]

Hello,
Hope someone can help me! I've never had shin splints in my life. I can run pretty high weekly mileage without any complaints from my shins. All summer (and last summer), no problems after long road rides. But over the past couple of weeks, since I've been commuting every day, I've been getting what I think are the beginnings of shin splints. The muscles on the lateral side of my shin bone feel very tight and hurt if I touch them. It doesn't hurt to walk yet (though I "notice" them). I'm trying to figure out what is causing this...

1. I recently changed seatposts on my commute bike and the position is a bit different than where I had it (I would say a little lower and teensy bit farther back). This kind of "happened" -- it's where the LBS guy adjusted it to when I spent 5 minutes on the trainer after putting in the new post. So it looks ok from all the relevant parameters, but that doesn't mean it's "just right" for me. It actually feels a tad too low, so that's something I"ll probably adjust today or tomorrow and see if it helps. (It's not massively too low, though, as I said, it "looks" right or within the acceptable range -- just low for my preference).

2. My riding has changed from long, flat to rolling, low key road rides on my road bike to a very short (3.5 mile each way) commute that is mostly uphill, with some moderately steep sections (not in both directions, thankfully !)and in traffic (which makes me ride faster for some reason), and carrying 20-30 lbs in my backpack.

3. Wearing my bike shoes around campus all day. They are Sidi mountain shoes with eggbeater cleats, so I'm not waddling as in road shoes. But they are stiff, so I'm walking around most of the day using my foot/ankly differently than I would in normal shoes.

Any thoughts on whether any of these could cause shin pain, and what to change? Also, any good stretches etc to help with it?

Thanks!!!

[indigoiis]

3. Wearing my bike shoes around campus all day. They are Sidi mountain shoes with eggbeater cleats, so I'm not waddling as in road shoes. But they are stiff, so I'm walking around most of the day using my foot/ankly differently than I would in normal shoes.

This is probably the issue... ill fitting shoes or shoes with little support, walking or running, rather than the biking.

This is what shin splints "feel" like: Imagine one of those bamboo back scratchers, inside your leg, extending from knee to ankle on the inside. Now imagine bending that until it cracks and the edges are popped. Now imagine how it would feel to be that back scratcher.

This is not technically what happens but it's how it feels.

They say shin splints are forever but, mine have greatly reduced since HS track.

Bring a pair of shoes to leave at campus that have good support, like cross-trainers or walking shoes.

[Wahine]

The problem is not likely to be true shin splints as it started related to cycling. It is likely a muscle imbalance issue. To be honest, it doesn't really matter too much either way in terms of how you manage it. The big difference is that shin splints involves inflammation and stress at the surface of the bone and can progress to a stress fracture if not dealt with properly.

I would second the shoe thing. STOP WEARING YOUR CYCLING SHOES TO WALK AROUND IN. Yes, I mean that. Those shoes are not at all designed for that type of activity and will most definitely result in some muscle irriation at the least and could get worse. So the biggest thing that I would do is bring a good pair of shoes to change in to. When I commuted a lot on my MTB I changed my pedals to platforms so I could wear decent running shoes to ride with, if I was expecting to be doing some walking.

[KnottedYet]

Oooh, yeah! Do NOT wear your cycling shoes to walk around!

[velogirl]

I agree that the cycling shoes (all day) are probably the issue.

However, I run and walk in my Sidi mtn bike shoes all the time. I've run several miles in them (training) and short paved races (24 HOA le mans starts) without issue. And I'm not a runner -- I wouldn't even call myself a walker!

[VeloVT]

Thanks everyone!

Okayokayokay, I'll start bringing soft shoes to change into. My shins are bothering me even padding around the house right now though, any ideas how to heal the damage that has already been done?

Thanks!