Is Biking Good for Shin Splints? Everything You Need To Know
Whether you’re a beginner or a seasoned cyclist, you probably already know that biking can be tough on the legs—especially if you’re not used to the practice or haven’t done it in a while. However, what happens when you start experiencing pain in your shins? Can you bike with shin splints?
Biking can still be good for those with shin splints. However, modifying your riding habits while cycling with shin splits can make the experience much more enjoyable and safe.
This article will take you through everything you need to know about biking when you have shin splints, how to modify your riding habits to make sure you’re not worsening the issue, and how to speed up recovery from shin splints. Let’s get started!
Will Biking Irritate Your Shin Splints?
Riding a bike is a great workout for your legs, and it will not worsen or irritate your shin splints. The term “shin splits” refers to a condition caused by the overuse of tendons and muscles located in your lower legs. Luckily, low-impact cycling can help to stretch and strengthen these muscles.
However, if you’re already experiencing pain from shin splints, it’s best to avoid straining yourself until the pain subsides.
Shin splints can be painful, making it difficult to train or compete. However, many people don’t realize that light physical activities like riding a bike are a good way to reduce the pain and symptoms of shin splints.
A leisure bike ride is low-impact and puts less stress on the shins than running or other high-impact activities. So, if you’re eager to ride your bike even when you have shin splints, don’t be afraid to do so.
Nevertheless, there are a few things to remember when biking with shin splints:
- If you’re not used to biking, take it easy. The pedaling motion can strain the muscles and tendons in your shins. The reason behind this is that you’re using muscles that aren’t used to biking, and they can become fatigued quickly.
- When you’re injured, pay special attention to your form. Poor form when biking can aggravate symptoms of your injury. You could make your shin splints worse or delay the healing process.
- Don’t overexert yourself. Biking is a great way to get some exercise, but it’s important to bike with caution and listen to your body. If you start to feel pain, stop and rest.
How To Modify Your Riding Habits if You Have Shin Splints
If you have shin splints but still want to go biking, you must pay attention to or modify your cycling habits. Poor posture and habits among cyclists can cause overuse of tissues, tendons, and ligaments, which can, as mentioned, lead to shin splints.
Here are some tips you can try to modify your cycling habits and help prevent or reduce the pain of shin splints:
Avoid Cycling on Hard Surfaces
Regular cycling is a great way to improve cardiovascular fitness, but you may also experience an injury while cycling on hard surfaces. The impact of cycling on hard surfaces can cause joint pain, particularly in the knees and hips.
To avoid pain or injury, especially if you already have shin splints, try to find softer surfaces for biking, like dirt paths or grass. They’ll be easier on your joints and muscles, and you’ll be able to enjoy your ride even more.
Ride at a Slower Pace and Avoid Hills
If you plan to cycle with shin splints, you may wonder what pace you should ride at and whether hills are off-limits. It’s best to take things slow and easy at first. Riding at a slower pace will help prevent further irritation of the shin area and allow your body to adjust to the new activity.
Avoiding hills also makes sense because going up or downhill puts more stress on the shins than pedaling on level ground. If you must ride on a hill, take it slowly, and don’t put too much pressure on your pedals.
Of course, eventually, you’ll want to challenge yourself and ride faster or tackle some hills, but when you’re just starting out or dealing with shin splints, it’s best to take things easy. Doing so will reduce the risk of further injury.
Warm Up Before Riding and Stretch Afterward
Before getting on your bike, do a few minutes of light cardio to warm your muscles. You can do a light 5-10 minute jog or ride at an easy pace. Focus on dynamic stretches, such as leg swings, arm circles, and trunk rotations.
Once you’re on the bike, start pedaling slowly and gradually build up to a higher intensity. And when you’re done riding, take the time to stretch your calves, hamstrings, and quadriceps.
Warming up before riding helps increase blood flow and flexibility, which can help prevent injuries. Stretching afterward helps lengthen muscles that may have contracted during riding.
After riding, don’t forget to static stretch any tight muscle groups, holding each stretch for 15-30 seconds. It’s best to do static stretches after your muscles are warm. Remember to breathe deeply and relax into the stretch; you should feel a gentle pull, not pain. Hold each stretch for 15-30 seconds and repeat 2-3 times on each side.
Make Sure You Have the Proper Shoes for Biking
When it comes to outdoor activities, most people focus on their clothes and barely think about their shoes. However, the shoes you cycle in are just as important as your clothes. If you don’t have the proper footwear, you can end up with some serious injuries or aggravate your shin splints.
Your feet constantly move when you’re biking, and if you don’t have the right shoes, they can slip and slide around. Such movements can lead to blisters, calluses, and even fractures.
Investing in a good pair of biking shoes that fit well and provide support is essential. Biking shoes are an important investment for anyone who plans on doing a lot of biking. They must fit well to provide support and comfort while riding. There are a few things to keep in mind when choosing biking shoes.
- Make sure to pick a shoe that fits your foot well. It should be close-fitting but not too tight, and there should be enough room to wiggle your toes.
- Consider the type of bike you will be riding. If you are doing mostly road biking, you will want a shoe with a stiff sole that is good for pedaling.
- If you plan on doing more mountain biking, you need a shoe with more tread that can grip the pedals better.
What Are the Best Ways To Heal Shin Splints Fast?
Shin splints can sideline even the most experienced runner or athlete. However, with the right treatment, they can heal fast. Some methods may work better for you than others.
Rest and Avoid Strenuous Activities
Shin splints can be aggravated by excessive activity or exercise. The pain is usually felt along the inside of the shin due to inflammation of the muscles, tendons, and bones in the area.
Before engaging in any excessive activity or exercise, take the time to rest your shin properly. Doing so will help prevent any further injury and also help reduce any pain or discomfort you may be feeling. If you don’t allow your legs to rest after an injury, you risk worsening the injury. You may also delay healing and prolong your recovery time.
So, if you’re injured, listen to your body and give it the rest it needs. Doing so will help you heal quickly and return to biking or other activities you love in no time.
Try Ice Therapy To Minimize Inflammation
Ice therapy can help reduce pain and swelling due to shin splints. This treatment works wonders for minimizing pain and inflammation. You can use ice therapy to treat various conditions, including arthritis, bursitis, headaches, and muscle pain.
To ice your shin, you will need an ice pack and a towel. Wrap the ice pack in the towel and place it on your shin for 15-20 minutes. Make sure to wrap the ice in a towel or cloth, so it does not come into direct contact with the skin. Do this up to four times a day until your symptoms have subdued.
Keep Your Feet Elevated
If you’re looking for relief from shin splints, you’ll want to keep your feet elevated. Elevating your feet can help reduce inflammation and pain.
When you elevate your feet, you are taking the pressure off them and giving them a chance to rest. It can also help reduce pain and swelling.
There are a few ways to elevate your feet. You can prop them up on a stool or pillows or lie down and put your feet on the wall. Whichever method you choose, make sure your feet are higher than your heart. Doing so will help reduce the amount of blood flow to your feet and help reduce swelling.
Wear Compression Garments or Bandages
Compression therapy can be helpful if you have shin splints. Wearing compression bandages promotes circulation and helps reduce pain and inflammation. Additionally, bandages do wonders when it comes to easing the pressure on the shin and helping prevent further injury.
You may also want to wear compression bandages around your shins because they can help prevent future injuries. By wearing these bandages, you’re helping to support the shin and reduce the risk of further damage.
What Exercises Help Heal Shin Splints?
There are a few exercises that you can do to help heal shin splints and prevent them from coming back, so you can start enjoying biking and your other favorite activities as usual. These exercises help to stretch and strengthen the muscles in the lower legs.
Calf Stretches
Calf stretches are a great way to improve flexibility and range of motion in the lower legs. Tight muscles can lead to pain and injury, so you should loosen them up by stretching. Stretching the calves can also help prevent cramps and shin splints.
To perform this exercise:
- Stand with your feet hip-width apart. You may place your hands on a wall or other support.
- Step back with one leg and keep the heel of your back leg pressed against the ground.
- Lean forward into the stretch, feeling it in the calf of your back leg. Hold for less than one minute, then switch legs and repeat.
Achilles Tendon Stretch
The Achilles tendon is a powerful tissue band connecting the calf muscles to the heel bone. Stretches for the Achilles tendon are good for improving flexibility in the calf muscles in the area. They help to lift the heel off the ground when walking or running.
To stretch your Achilles tendon, follow these steps:
- Stand with your feet together. Place your hands on a wall or chair for support.
- Slowly lift your left heel off the ground and press forward onto your toe. You should feel the pull in the back of your leg.
- Hold this position for 10-15 seconds before releasing and repeating with the other leg.
You can also do this exercise while seated. Start by sitting on a stool with your feet flat on the ground. Slowly raise your left foot off the ground and press down onto your right knee with your ankle. You’ll feel a pull in the back of your leg. Hold this position for 10-15 seconds before releasing and repeating with the other leg.
Swiss Ball Hamstring Curl
If you’re looking for a new way to stretch your hamstring muscles and relieve tension in your shin muscles, try the Swiss ball hamstring curl. This exercise is simple and requires a Swiss ball and a flat surface.
To perform the Swiss ball hamstring curl:
- Start by lying on your back with your feet flat on the ground. The Swiss ball must be under your heels.
- Raise your hips off the ground and press your heels into the ball as you curl it toward your glutes.
- Reverse the motion to return to the starting position.
Do three sets of 10-12 repetitions of this exercise to stretch and strengthen your hamstrings. You’ll feel the difference after just a few sets!
Glute Bridge With Resistance Band
Another exercise you can do at home is the Glute Bridge with Resistance Band. This exercise targets your glutes and hamstrings, which can also help reduce inflammation and swelling in your shins.
To do the glute bridge with a resistance band:
- Lie flat on your back, your feet on the ground, and your knees bent
- Place a resistance band around your thigh, just a few inches above your knees.
- Raise your hips off the ground, pushing through your heels until your thighs and torso align with each other.
- Squeeze your glutes at the top of the movement.
- Slowly lower back to the starting position, keeping tension on the resistance band throughout the movement.
- Repeat the movements for 8-10 repetitions.
What Should You Not Do With Shin Splints?
Shin splints can be incredibly painful, and if you’ve ever had them, you know that you’ll do almost anything to make the pain disappear. Here are some things that you shouldn’t do when you have shin splints so that you can prevent the pain from worsening.
Do Not Exercise When You’re in Pain
Working out when you’re hurting due to shin splints can worsen the pain. This condition is caused by overuse of the muscles and tendons around the shins. When you continue to work out through the pain, you’re putting even more stress on these already overworked muscles and tendons. It can lead to further injury and an even longer recovery time.
If you’re experiencing shin splint pain, it is best to rest for a few days and let your body recover.
Do Not Jump or Sprint
Avoid activities that require jumping or sprinting when you have shin splints. Jumping puts additional stress on the muscles and tendons around your shins, leading to further inflammation and pain.
Additionally, jumping may also cause the formation of new shin splints or aggravate existing ones. If you sprint, you may also delay the healing process by causing additional inflammation and swelling.
If you’re dealing with shin splints, rest is key. Take a few days off from running or other high-impact activities and focus on low-impact activities like walking, swimming, or biking. These will help you stay active without aggravating your shins.
Avoid Self-Treating Using Over-the-Counter Medication
Avoid self-treating with over-the-counter medication like ibuprofen. When you have shin splints with unbearable pain, see a sports medicine doctor for a proper diagnosis and treatment.
Shin splints are a common injury, especially for runners, but they can be painful and debilitating if not treated properly. Ibuprofen may help to reduce pain and inflammation in the short term, but it will not speed up the healing process or prevent further injury. If you suspect you have shin splints, see a doctor and get started on the road to recovery.
Conclusion
By taking good care of your body and practicing good biking habits, you can still enjoy a nice bike ride during your recovery from shin splints. Take your time warming up, wear proper biking shoes, and avoid hills and hard surfaces. Don’t hesitate to engage in simple exercises and stretches to speed up your recovery.
