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!

[OakLeaf]

I don't even go barefoot in the house any more because of my Achilles tendinitis. Crocs! Crocs rule!

[RolliePollie]

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!

The last time I tried training for a 5K, my shin splints got so bad I could barely walk. I wrapped my lower legs in elastic bandages every day for a week and it really helped them feel better. I think it was supporting the muscles...sort of holding them tight to the bone...so it reduced the pain. I have given up on ever being a runner because I get shin splints almost right away. But I've never had any issue with cycling.

Good luck...I hope your shins feel better soon!

p.s. has anyone ever tried to do a 5K without any training? I know I just said I have basically given up on running, but I really want to do this local 5K in November and I'm wondering what would happen if I just went out and did it without any training (other than cycling, of course). This does not sound like a good plan to me, but I'm tempted anyway.

[VeloVT]

p.s. has anyone ever tried to do a 5K without any training? I know I just said I have basically given up on running, but I really want to do this local 5K in November and I'm wondering what would happen if I just went out and did it without any training (other than cycling, of course). This does not sound like a good plan to me, but I'm tempted anyway.

When I occasionally am a bad girl and don't run at all for a few months (which actually hasn't happened for a maybe a year now!), I usually start out with four mile runs, and I can run the whole way. 5k = 3.1 miles, so for me, if the question were simply "can I finish this comfortably", especially given a reasonable fitness base from cycling, the answer would definitely be yes. If the goal were to "race" it, different answer (though, if you've been doing a lot of hard intervals on the bike, maybe). And once you start a race, it can be hard NOT to race. But everyone's body reacts differently to running, mine tolerates it reasonably well for the most part, but many people are more injury prone. What happens if you just go for a three mile run, if you haven't been training?

For me, if I've been biking and start running again after a hiatus, I find that my muscular endurance is just fine -- the issue for me is that running is much more taxing cardiovascularly than biking, and I can "think" I'm in good shape -- or actually be in good shape, for biking -- but then maintaining a reasonable pace running is just much harder work (for my lungs and heart) than I'm used to. And of course your body might feel floppy/sluggish/uncoordinated at first, until it "remembers" how to run efficiently. But probably all of this is tolerable for three miles as long as you're not too hyper about your time.

[velogirl]

p.s. has anyone ever tried to do a 5K without any training? I know I just said I have basically given up on running, but I really want to do this local 5K in November and I'm wondering what would happen if I just went out and did it without any training (other than cycling, of course). This does not sound like a good plan to me, but I'm tempted anyway.

I just competed in a sprint distance mtn bike triathlon without any run training in 8 months. The run was actually 4 miles, very hilly, and somehow I managed 8:18 miles. I could barely walk for two days afterwards, but no lingering injuries.

What bothers me when I run is not shin splints, but rather IT band syndrome. No ITB issues on the bike, but almost always tender and swollen when I run.

[pinkychique]

This is what I've been told too:
1.Stretch your calves!!!! I keep getting yelled at to do this, and when I remember to it really makes a HUGE difference!
2. Wearing birkenstocks makes everything amazingly better...this little tip was told to me by a doctor that I know.
3. Get a tennis ball or something similar, and put your leg up on a table on top of the ball, and use it to work out the knots, all the knots and tightness in your lower legs are related, so working out other ones should help the shin splints.
Good luck!

On the IT: (I have it too) do 1/4 squats (one legged tiny squats) to even out the strength on your legs, and stretch your hips and do a stretch like Revolved Triangle, and use a frozen big water bottle to massage out the IT by putting it on the ground and rolling over it (it really hurts but it does the trick!!).

[OakLeaf]

use a frozen big water bottle to massage out the IT by putting it on the ground and rolling over it (it really hurts but it does the trick!!).

That doesn't sound right. Stretching with ice? I'm just a group fitness instructor, but we're taught NEVER NEVER NEVER stretch a cold muscle. PTs?

[pinkychique]

No, not stretching with Ice, I didn't mean that. That's bad. Do them both but not in combination.

Make sure you're nice and warm BEFORE you stretch.

[VeloVT]

yup, wearing bike shoes around campus all day was the problem. I started carrying my comfy Nike XC flats around in my backpack and changing shoes after my ride, and now the shin pain is completely gone. Thanks!!!

(guess I should have known better in the first place ...).

[Wahine]

That doesn't sound right. Stretching with ice? I'm just a group fitness instructor, but we're taught NEVER NEVER NEVER stretch a cold muscle. PTs?

The rolling technique is actually a myofascial release and not technically a stretch, so it is safe with ice. Ice has been shown to increase the extensibility of collagen tissue so some people argue that this is a really good thing to do. But.....Yes you should never stretch a cold muscle.