Shin Splints after riding?
Simonb256
Posts: 880
I have made an appointment to see my sports physio to help sort it out. However I'm concerned as to how I managed to get into such a state.
I did a half century on my singlespeed road bike over the weekend (2800ft climbing), on 49x16, which is quite high for some of the hills (there was a couple of 10%'s). The following day I got terrible shin splints, which are still bad enough that I'm struggling to walk.
I presume that this is down to pedalling technique? too much of a toe down stroke, or going a bit ott on the up stroke?
Essentially the question is: What am I doing wrong to get shin splints?
I did a half century on my singlespeed road bike over the weekend (2800ft climbing), on 49x16, which is quite high for some of the hills (there was a couple of 10%'s). The following day I got terrible shin splints, which are still bad enough that I'm struggling to walk.
I presume that this is down to pedalling technique? too much of a toe down stroke, or going a bit ott on the up stroke?
Essentially the question is: What am I doing wrong to get shin splints?
"War is Peace; Freedom is Slavery; Ignorance is Strength." George Orwell - 1984
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If not, I'd suggest getting some gears or avoid 10% hills.
I ride up 10% hills all the time on fixed and don't get shin splints.
I'd suggest something is up with the OPs bike set-up that needs to be addressed.
Maybe try some stretches or self massage (which from personal experiance of shin splints through running, hurts like hell) of the area.
Why would it be a wind up? The specific hill wasnt 10% the whole time but it was in places. Its just on the way out of Bridgnorth and signed as 10%. It was a major struggle but I made it slowly.
Quite possibly, it has a v short top tube and the saddle height is probably not quite right. Im guesing it doesnt help that feet are pronated.
My cadence isn't phenomenal, it's around 100/120 at a comfortable pace. A lot slower on the ups, but I have to have a good run up to get myself started on big hills
Im hopefully seeing Sports physio for massage and for various reasons I cant take over the counter pain relief (Ibuprufen, aspirin, and co). So it is being sorted, Im just trying to find the cause.
I spend a lot of time on the rollers when the weathers bad, local track atleast once a week and Im doing circa 200miles per week currently all Singlespeed (freewheel currently, once it hits spring/summer I can switch back to fixed for track and roller session, I really dislike riding road fixed).
I do like to spin rather than bashing the pedals, but I dont always have the choice whilst on SS.
I don't expect to get decent times etc SS, but Im happy with my sub 30min 10mile (relativly flat 10mile though).
Still chasing sport injury people, everyone seems to be fully booked or unavailable until mid next week.
I thought 50 miles / 2800 ft climbing / SS sounded like a herculean proposition, but you're obviously a pretty fit cyclist; apologies.
I know nothing about shin splints apart from it being common in runners.
Speedy recovery!
I have had something similar on I think 2 occassions. I commute/train on a single-speed, and rarely when the planets all line up, and there is a tailwind and the roads are clear my cadence is a fair bit higher than usual, and I think this does the damage. Quite painful walking and cycling for a day or so then goes away. For this reason I try cap my cadence on the SS, but easier said than done.
On my geared road bike, I reckon average cadence is much less, so never had any issues.
Personally I tend to use ice and heat to take the pain away and massage...try not to walk just rest if possible...its horrible!!!
Hope that helped a bit!
Maybe it is Compartment Syndrome? http://orthoinfo.aaos.org/topic.cfm?topic=a00204
Saying that, 120rpm on a 49x16 is only a smidge under 30mph so if you're smashing it for 50 miles at a time you might just be able to shake your bones to pieces! If this is what you're doing then you sir, are a hero!
It was muscular in the end. It was almost certainly due to me having a more toes down stroke (someone had likened it to scraping mud of sole of shoe movement). After a weeks rest it died off and now its just a mild calf pain.
The last rep, if you have tendinous, is the easiest. Where the first, middle and last is painful if you have tendinitis.
As someone has already said, the issue is more than likely a combination of your bike fit not being done correctly. And over-use injury. Tendinous comes on gradually, the tendons deteriorate and symptoms like knee pain, numbness, and tingling in the shin's or feet. As yours have come on after a hard ride, it's more than likely tendinitis. And so rest, ice, and anti-inflammatory drugs. Also get your bike and cleats checked out!