For the past 3 weeks or so I have been experiencing some pain to the inside of my right leg half way between my ankle and knee and seems to be right between my shin bone and calf muscle. It doesn’t really bother me running or biking but I know it is there and only feel it when I press against that area with my fingers, land funny while running or press hard against my toes while biking.
I did some googling and it might be “Posterior Shin Splints” but not really sure. I can also feel it when I press down on my two middle toes, which made me realize that I might be doing this a lot while cycling.
I have been running 6-days /week and biking 4 with heavy intervals on the bike. For some reason, I feel it is caused by my biking and not running but hard to tell since the pain is kind of dull.
I have been icing and taking Advil but not sure what else to do to help get rid of it before it suddenly become an issue and can’t run or bike anymore.
I’ve actually been going through a bit of this exact same thing with essentially the same symptoms (apart from the pressing toes bit to induce pain). I’ve found that its really my entire calf that seems tight/sore. It started presenting itself a bit in my heel (onset of PF?) so I’ve been regularly self massaging and it seems to be helping. I just need to find the time to get in to see my massage therapist and I think she can work it out. Definitely seems muscle related. Like you, I’m also running 6 days a week (50ish miles) and cycling and swimming volume is just as heavy. I’ve had something like this before and massage has always helped work it out.
Be interested to hear others thoughts on this.
Foam roll!
I had the same thing. For me it was the start of a stress fracture. Many times X-rays will not pick it up because when there isn’t weight (stress) on the bone the fracture in very fine and hard to see. Mine started just as you described it and steadily got worse until one day I ended up limping home. They finally did some kind of test where you drink some calcium liquid laced with a tracer and it shows up in the fracture when x-rayed. After that I had to be off it for 8 weeks. I could walk fine but they said every step I took would restress the fracture and start me back at square one. Very frustrating.
I am interested in feedback on your progress. I have significant pain behind mid shin that feels as if bone might break in peak pain for lack of better description. Other times it is simply a nuisance/concern, but always there for past two months. I only feel it on the run/not at all on bike. Therefore, i have focused on bike/swim and ventured out for a run about every two weeks or so. However, I also feel it in day to day activities such as, helping kids get shoes on, rising from kneeling position like a bottom cupboard, kicking soccer ball.
My understanding is shin splints need time, but if it is a stress fracture I am unsure of consequences for potential stress fracture.
Yup, sounds like MTSS (shin splints). Typically it’s from the running not the cycling. However, the cycling can keep the inflamation up. You need to be extremely cautious if the pain is terrible. It is a sign that things aren’t going well and it can easily lead to a stress reaction or worse a stress fracture.
Things that have worked for me to keep my shin splint inflamation down are:
- Foam roll the heck out of your soleus muscle (lower part of the calf). Roll for 15 minutes 3 times a day and once right before bed.
- Myofascial release with a lacrosse ball on all the various trigger points in your soleus and gastroc(upper calf) once or twice a day.
- Perform direct cryotherapy on the posterior tibia where the pain is. Buy either a cryocup or dixiecups and fill with water and freeze. Rub the ice right on the pain untill numb.
- Ice packs when you can. You can’t ice to much.
- Icebath after long run or speed work. Speed work makes my shins flare up more than distance.
- Calf raises and other exercise to build strength. Google search shin splint exercises.
Things to consider:
You might need to slow your pace down or scale back your mileage until you get he pain under control.
Try rolling before and after your run.
Are your shoes right for you or do they need to be replaced.
Hope that helps a little. Shin splints can be a royal pain and wont go away over night, but they can be eliminated with regular maintenance and recovery.
I had the same. The pain was more of a background distraction to my runs for a long time. I had a tender spot midway on the inside of my shin. I would take a week off and feel great for 2 or 3 runs then it would get worse.
While it doesn’t hurt to bike or swim, doing those two activities will keep you from healing. Every time you take a step or apply pressure to your leg your back at square one in the healing process. The only way to heal is to stay off it for 8 - 10 weeks and let it heal. You have to commit 100% to the treatment and stay off the leg completely.
I was on crutches and in a boot.
I don’t think there are any real consequences other than it not healing and always being a nuisance.
It’s a great time of year to take a few weeks off. Better now than during the race season.
Good Luck!
I am interested in feedback on your progress. I have significant pain behind mid shin that feels as if bone might break in peak pain for lack of better description. Other times it is simply a nuisance/concern, but always there for past two months. I only feel it on the run/not at all on bike. Therefore, i have focused on bike/swim and ventured out for a run about every two weeks or so. However, I also feel it in day to day activities such as, helping kids get shoes on, rising from kneeling position like a bottom cupboard, kicking soccer ball.
My understanding is shin splints need time, but if it is a stress fracture I am unsure of consequences for potential stress fracture.