Shin splints??

jritter

 So I'm finishing up week 5 of my first os, and have developed what feels like nasty shin splints in both legs. And my ankles (in the crease, in front) are super stiff too! So far I can work through this, but I'm wondering the culprit and if there is anything I can do to correct it. I don't think the run is to blame. Volume of the os is pretty low compared to what I'm used to. I'm doing practically all my runs on my tm and in a trusted shoe brand with low mileage. Intensity is different, I'm not used to doing proportionally this much of my running at threshold, so maybe that could be a small part of things. What I'm more concerned with, though... Could it be the bike? First time using power and I can safely say that I have never worked the bike this hard before. I'm wondering if I'm doing something funky in my pedal stroke, putting too much strain on my shins? Fwiw, i have been careful to keep my cadence at about 90 rpm during the ftp sets. Legs are most sore today (Friday) following my Thurs bike. Just wondering if anyone out there has any suggestions. Like I said, despite the angry shins and ankles, I have still been able to hit everything so far . And I'd like to keep it that way, thank you very much! Any input would be much appreciated! -- Jenn 

[Deleted User]

I highly doubt it's the bike. Assuming your bike is fit properly, I don't think it should cause problems. Rather, I think it's more likely due to the higher intensity of running. As I know too well, shin splints are mostly caused by come combination of running too much, too fast, too soon. It could also be caused by some sort of muscle imbalance in your lower legs. I remember a PT telling me a while back that my shin splints were being caused by a muscular imbalance that was causing my shin to do disproportionately more work while running.

jhbinsc

+1 to Anson. With a good bike fit it would be doubtful this is culprit. Far more likely is the intensity from the run. Even low mileage can be causing your problem b/c of the amount of intensity especially if you are used to it. Consider backing off on the run intensity for a bit and keeping the bike intensity and see if it doesn't improve. 

jritter

 Thanks for the input. Weird to think that running is causing me grief... Been running consistently for over seven years and I can't even remember the last time I had shin splints! Going in for ART next week and hopefully that will also alleviate some of this. Thnks again. 

Jump4Joy19

A couple of thoughts:

1) Do you normally swim regularly and did you stop for the OS? I used to notice that I would get shin splints if I stopped swimming for any length of time. My theory on that is that swimming stretches and strengthens those shin muscles via kicking.

2) I think it's possible that it could be the bike. Do you notice if you push down on your toes on the downward (forward) part of the pedal stroke? Or do you keep your toe down as you pull up on the backward side of the stroke? Either of these could aggravate your shins, especially if you're doing it much harder than you have before. How is your bike fit, and have you had your pedal stroke looked at by someone knowledgeable?

Not saying that it's not the running, it could be that too. But other things could be contributing factors.

jhbinsc

@Robin. Interesting theory. Do you point your toes really well (plantar flex) when you kick? Just curious. My ankles are pretty inflexible and stretching them hurts so I backed off. Wondering if you got a better stretch than I do.

jritter

 @robin... Interesting. I have really reduced my swimming this os so that could be part of it. My bike fit is good, unchanged since imc and has been the same fit for a couple of years. But im not sure of whether I'm pointing down a lot during my downstroke. I will think about that next time on the bike. Right now Dorsi-flex position isn't comfy. 

@jeff, I typically get a good plantar flex when I kick and i have a strong kick. I've been told that I have a surprising amount of plantar flex given how much I have run. Apparently runners tend to have really stiff ankles, or so I was told... 

Scott Alexander

I'm having a similar problem - have for years, and have attributed it to fatigue in my shins, not splints or cramps.

How do I know? There's several indicators and other problems:
-I've thrown every nutrition product at it, salt, etc, to prevent cramps. And I'm not having cramping anywhere else on the body.
-I cannot recreate the intensity in training, never been able to. Only happens to me during racing. And I do notice toeing-down more while racing, and have tried to consciously doing it.
-Last year, I found out that the Specialized tri shoes I've been using for my whole career, have a 1.5mm 'angle' in them, where the outside toes are lower - they call it their body geometry system. This year, I got 1.5mm wedges/inserts and put them under my insoles. They alleviated any semblance of a problem I had - even tho it wasn't the racing intensity I could recreate. Problem was, that the additional used space created a major hot foot issue in the TX summer heat, by jamming my foot in a smaller toe box area; so I eventually had to remove them.

So, looks like I'll be looking for a 0* angled-shoe for next season. AND also try some way to systematically prevent me from toeing down as much.

Just an alternative theory for you...

Jenn Edwards

Hi!

My $0.02: Consider if the treadmill is actually CAUSING the splints. My husband battled them for years. We had him on the TM thinking the cushioning of the deck would be best. Come to find out, the way the belt comes at the feet can actually cause the splints.   We got him off the TM (and out into the rain, he’s a total puss) and, viola, no shinsplints!

 

YMMV, but when I see you note that you’re doing “virtually all” of your runs on the ‘mill I think it’s worthy of considering.

 

Good luck and keep us posted... in the meantime: Ice, ice, baby! 

 

 

Excerpts from few articles we researched in his quest:

 

http://www.chirunning.com/chi-library/article/the-whole-story-on-shin-splints/ “If you're a heel striker, the repetitive shock of your heels hitting the ground will irritate the fascia (the connective tissue) in the muscles of your lower legs, especially your shins. When the fascia becomes irritated or inflamed you'll feel discomfort in your shins that could worsen over time if no correction is made.  Impact to the lower legs can happen in a variety of ways. Here are a few… Running on a treadmill…  “

 

http://www.runnersworld.com/community/forums/runner-communities/beginners/shin-splints-treadmill-but-not-concrete-need-advice “My Dr. told me that it wasn't unusual because the treadmill has an additional strike impact from your foot hitting a surface that is moving in the opposite direction at x mph.”

 

http://ezinearticles.com/?5-Tips-to-Prevent-Shin-Splints&id=1920197 “The main cause for so-called shin splints that I've assessed in working with runners for nearly 9 years is hip weakness. The hips and glutes in particular are meant to help push off the ground with each stride. Treadmills operate with a belt so it's harder to get a solid push off the ground because it's moving underneath you. When you run on a solid surface like outdoors you can push off the ground which also helps activate the hips more effectively than on a moving surface.

 

http://www.livestrong.com/article/429546-shin-pain-on-the-treadmill/#ixzz1O8zmuFjP  “The way you run or walk on a treadmill is different from how you run on solid ground. When you are running on a treadmill, the belt pulls you forward. On ground, your legs propel you forward. On a treadmill, running with your feet extending too far forward can lead to shin pain.”

 

http://www.fitsugar.com/How-Running-Treadmills-Creates-Shin-Splints-2378062 A treadmill surface is constantly the same whereas roads and trails vary, even when they are flat. On a treadmill every stride is the same, which can lead to overuse/repetitive

Jump4Joy19

@Jeff, yes I have very flexible ankles. It's one of the things I have my swimmers work on, even if they're just sitting at their desk job they can be flexing and pointing feet to develop better flexibility in the ankles. That, coupled with an ability to relax the feet and ankles during kicking is what gives a kick its power.

jamison.gaddy

It is probably running stress; however, it may be your bike as well. If you just recently got a PM you're certainly pushing it more than you should. You've likely had some imaginary number in your head and in an attempt to hit a number. You might be pulling "UP" more in your pedal stroke. This would certainly stress your tibialis anterior and flexor hallusis (shin and top of your foot). I would be that the running intensity is to blame. Give you self some time to get better.

[Deleted User]

Posted By Robin Clevenger on 03 Dec 2011 02:25 PM

2) I think it's possible that it could be the bike. Do you notice if you push down on your toes on the downward (forward) part of the pedal stroke? Or do you keep your toe down as you pull up on the backward side of the stroke? Either of these could aggravate your shins, especially if you're doing it much harder than you have before. How is your bike fit, and have you had your pedal stroke looked at by someone knowledgeable?

 

I know that pushing off with your toes is kind of a no-no in running, and that kind of added stress could result in shin splints. The bike has less impact on the lower legs when pushing off the toes, but I wouldn't be surprised if the added stress in combination of some muscular imbalance could be causing it.

This is an interesting topic though. To me, shin splints are kind of a painful mystery that I feel that I'll never be able to fully understand no matter how much it happens to me. 

jritter

 Shin splint update... I went for massage/ART with someone who also conveniently happens to have an extensive running pedigree (competed nationally) and who now does massage with endurance athletes. His strong feeling was the treadmill running is to blame (as Jenn suggested!). He recommends a 2-3% incline (I typically use 1%) to offset the load on the shins. Will try to bump my incline a bit and see what happens. And get outdoors more. And take it easy-ish till things let up. I know treadmill incline has been a topic of discussion in the past, so I figured I'd pass that tidbit along. Thanks for all the input! 

Jenn Edwards

 Glad to hear you're getting lots of advice and care Jenn! Be sure to keep us posted on how it turns out.... :-)

Swanie

Jenn has all the answers!