Shin Splint recovery/ Bike

2009-07-14 10:41 AM

Subject: Shin Splint recovery/ Bike

So it turns out I gave myself some shin splints from training/ competing in my first tri. Sometimes HTFU is not such good advice. Hard to get through even a mile now.

Anyway, I have another tri in Sept. I can't sacrifice my training all together, so I will continue to swim and bike, increasing both in intensity.

Will the bike hinder the recovery at all since my calf muscles are still engaged quite a bit?

2009-07-14 3:30 PM

in reply to: #2284160

Veteran

351

Bucks County

Subject: RE: Shin Splint recovery/ Bike

I'm (or i was) in the same boat as you. I was able to get in almost just under 60 miles for May but my shin splints kicked in. I went from the 1st week in June until about the last week in june before I tried running again. Even at that I reduced my volume to about a 3 mile walk/run. I waited another week to do a 2 mile run at about a 10minute/mile pace. You can see in my logs I have finished about 16 miles in the last 6 weeks - TOTAL!

Anyway the whole time I still biked and swam. As long as your pedal stroke is the way it should be (meaning your not PUSHING down on your pedal with your toes/forefoot) I don't think it will have any affect on your recovery.

I think the pedaling actually aided in my recovery because of the "up-stroke" on my pedal was working/strengthening the periostium (like flexing yourtoes and foot upward - you can feel the muscle in your shin).

Edited by michael2_19030 2009-07-14 3:33 PM

ewricha

2009-07-14 3:36 PM

in reply to: #2284160

Member

Portland, OR

Subject: RE: Shin Splint recovery/ Bike

Disclaimer: I'm sure every case is different and I am not a doctor or any kind of medical professional.

But...I got shin splints so bad last year that I fractured my shins. To maintain my fitness, the doc told me to bike, swim, and run in the pool. I cut running completely for 3 months-except for when I had to run while coaching my kids soccer team. I'm sure the running didn't help and it really hurt for about 6 weeks.

I never tried the running in the pool, but biking felt fine.

blindman10

2009-07-14 3:44 PM

in reply to: #2284160

Veteran

207

Sun Prairie, WI

Subject: RE: Shin Splint recovery/ Bike

I agree with the above posters. I don't think it will hinder your recovery. I used to suffer a lot from shin splints whenever I started to try to run (until I got the correct type of shoes) and if you do a google search for 'shin splint exercises' there are a lot of easy things you can do to help strength the muscles and get back to running. Just make sure to take it easy when you start walking/running again and if your legs start to feel bad cut everything back before you end up back at square one.

Good luck.

Edited by blindman10 2009-07-14 3:45 PM

Goose9

2009-07-14 4:16 PM

in reply to: #2285051

New user

Miami

Subject: RE: Shin Splint recovery/ Bike

I don't want to steal the thread but could soreness in the periostium (new word for me) feel like shin splints? I have recently increased my bike sessions on the trainer and I have been feeling a soreness/tightness in my shins. It does not feel like shin splints as I have had them before but at times it feels extremely uncomfortable. Only once though have I had to stop my run and walk back home from the discomfort.

2009-07-14 4:26 PM

in reply to: #2284160

Veteran

351

Bucks County

Subject: RE: Shin Splint recovery/ Bike

Goose you probably shouldn't be getting shin splint discomfort while on the trainer - focus on pulling up with your knees and top of shoes or straps - don't pound downwards or you will feel possible discomfort if you're experiencing shin splints.

I would google "pedal OR cycling stroke" and see what you find. Sounds like you may have to adjust your stroke possibly.

2009-07-14 6:28 PM

in reply to: #2284160

Subject: RE: Shin Splint recovery/ Bike

OK,

The next logical question I have then is: How do I train for my Tri on Sept 12, if I cant run for like a month in order to let the F*ing shin splints heal.

CRAP!

I biked today. DId a short route, but went pretty hard, and took 3 minutes off my normal time. I tried to go for a short jog after to see how it felt. It felt bad. I stoped after about 12 steps.

What should I do about my run training? I need to at least keep at 10 min/ mile. I was hopeful that I could drop it to about 8.5 or 9 in 10 weeks.

2009-07-15 8:19 AM

in reply to: #2284160

Veteran

351

Bucks County

Subject: RE: Shin Splint recovery/ Bike

Chandy: I thought the same exact thing. 50-55 miles for me is a lot for a month; and that is where I was just before I had to stop because of the shin splints. Suprisingly enough, even with nearly a month off from resting - my fitness levels didn't drop too much. Now I'm also a Clydesdale and my pace is always just a shade under 10 minutes/mile. I made it a point when I started running again this month to cut volumne and basically do some tempo run for around 20-25 minutes. Try to concentrate on getting at my desired race pace for 60-90 seconds at a time. So far *knock on wood* no problems with my fitness level or injuries.

2009-07-15 8:21 AM

in reply to: #2284160

Veteran

351

Bucks County

Subject: RE: Shin Splint recovery/ Bike

Chandy: you playing baseball or softball? Saw your log. Man my shin splints were KILLING me when I played in my last baseball game. The combination of the metal spikes and uneven grass and hard dirt infield just made it real uncomfortable. Last game i'm talking about was about 2 weeks into my initial rest period.

Edited by michael2_19030 2009-07-15 8:21 AM

2009-07-15 8:44 AM

in reply to: #2284160

Subject: RE: Shin Splint recovery/ Bike

I play Baseball. 9 inning games, in a (ungh) 30 plus wooden bat league. Last weekend I hit a bomb (Im bragging a bit) and leged out a tripple. I needed a runner, and sat the rest of the game it hurt my leg so bad. We did come back and win.

So I swam this morning, I ll bike this afternoon and keep the heart rate up. I guess I ll just try to ease into the running, and if nothing improves by Sept. 12, I just take the run for what it's worth....

ultrahip_00

2009-07-15 9:01 AM

in reply to: #2284160

Master

1610

Kirkland, WA

Subject: RE: Shin Splint recovery/ Bike

here are a couple things that helped me get over shin splints that plauged me for about 1 year (half of my tri career)

got new shoes - yes, my others were from a running store, fit to me, and had less then 300 miles on them, but they always gave me shin splits
biked a lot more - don't know if this helped or not
got a 'THE STICK' and used it to massage my calfs and the sides of my lower legs (not on my shins, that would hurt bad). i used this thing religiously, every night.

Cutting back on running - every other day at the most. it took me a while to build back up to where i could run multiple days in a row.

i don't know which of these helped the most, or if it was all in combination.

2009-07-15 9:51 AM

in reply to: #2284160

Subject: RE: Shin Splint recovery/ Bike

... maybe I'll just use a seguay on the run.