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Cycling and Shin Splints: Why They Happen and How to Stop Them

Cycling is supposed to be low-impact — and most of the time it is. But every now and then, I’ve felt a dull ache creep up the front of my shins, especially during heavier training weeks. The first time it happened, I thought shin splints were just a “runner’s thing.” Turns out, cyclists aren’t immune.

My Experience With Shin Splints on the Bike

Every so often, when I get into a groove and push the miles or intensity a little too hard, my shins let me know. That sharp, nagging discomfort tells me I’ve crossed the line into overtraining. These days, when I feel it start, I immediately back off — fewer hills, easier cadence, maybe even an extra rest day. Within a few days, the pain usually eases up. It’s a good reminder that recovery is part of training, not separate from it.

What Causes Shin Splints in Cyclists?

• Overuse and training load: Long rides or sudden mileage spikes fatigue the muscles along the shin.
• Poor bike fit: Saddle too high or low can change how your leg drives force, stressing the shins.
• Cleat position and pedaling style: Cleats set too far forward or a heavy toe-down stroke overloads the tibialis anterior.
• Weak support muscles: When calves and shins aren’t balanced, the smaller muscles along the shin take the brunt of the work.
• Cross-training carryover: Running or hiking alongside cycling can trigger shin splints.

How to Prevent and Manage Shin Splints

You don’t have to give up riding when shin pain flares up. But you do need to respect the warning sign:

• Back off mileage and intensity until pain eases.
• Spin at a higher cadence instead of mashing big gears.
• Strengthen calves and shins with toe raises, calf raises, and balance work.
• Check your saddle height and cleat setup — small adjustments matter.
• Use recovery tools like ice, compression sleeves, or gentle foam rolling.

One Tool That Helps

Compression sleeves can make a real difference on longer rides and during recovery. They keep blood moving, reduce swelling, and will give your shins that extra support when you need it most.

FAQ: Cycling and Shin Splints

Can cyclists really get shin splints?

Yes. While shin splints are more common in runners, cyclists can get them from overtraining, poor bike fit, or cleat issues.

How do you stop shin splints while cycling?

Ease off your mileage, check bike fit and cleats, spin at a higher cadence, and add recovery with compression sleeves or ice.

Do foam rollers help with shin splints?

Foam rolling calves and outer shins can relieve tightness and improve circulation. Rolling directly on the front of the shin usually doesn’t help much.

When should I see a doctor for shin splints?

If pain doesn’t improve after rest and fit adjustments, or if it gets worse, consult a sports medicine professional to rule out stress fractures or other issues.

Bottom Line

Shin splints are your body’s way of tapping the brakes. They’re not the end of your cycling journey, but they are a sign to rethink training load, check your fit, and support recovery. Backing off when pain hits, like I’ve learned to do, is the fastest path back to pain-free miles.