Tibial periostitis in cycling: what it is and how to prevent it
Tibial periostitis, popularly known as "shin splints," refers to the inflammation or irritation of the periosteum, the membrane that covers the tibia. Although it is usually associated with high-impact sports such as carrera, cyclists can also suffer from this problem, especially when there is overload, lack of rest, or poor technique.
What is tibial periostitis?
How it manifests and why it appears. Tibial periostitis causes a dull or sharp pain on the inner side of the tibia, which may worsen with physical activity and decrease with rest. This pain is due to inflammation of the periosteum, usually from repeated microtrauma. In cyclists, although the impact is less than when running, continuous tension of the leg muscles, incorrect posture, or a sudden increase in load can irritate the periosteum.
Why can cyclists suffer from it? Cycling requires repetitive activity of the posterior tibial muscle and other leg muscles. If the saddle height, setback, or cleats are not properly adjusted, the pedaling mechanics can alter the distribution of forces, generating tension in the tibia. Prolonged use of stiff shoes or inappropriate insoles can also trigger periostitis.
Risk factors in cyclists
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Overload and sudden changes in training. Increasing the duration or intensity of sessions too quickly does not allow tissues time to adapt, increasing the likelihood of injuries.
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Biomechanics and posture on the bike. Poor bike fitting can cause a position in which the foot and knee do not follow a proper line. This generates tension in the tibial muscles and can inflame the periosteum.
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Inappropriate footwear and equipment. Shoes that are too stiff or worn out and poorly positioned cleats can alter the biomechanics of pedaling.
How to avoid tibial periostitis
Biomechanical analysis and bike fitting. Performing a professional adjustment (bike fitting) helps properly align the bike with the cyclist’s anatomy. Checking the cleat position, saddle height, and ankle angle prevents overload in the tibial area. A movement analysis can reveal patterns that need correction to reduce tension.
Progressive training planning. Load progression should be gradual. Avoid suddenly increasing volume or intensity and alternate easy riding sessions with rest days. This allows the muscles and periosteum to adapt without becoming irritated.
Specific strengthening and stretching. Work the calf and posterior tibial muscles with strength and elastic exercises. Stretching the calves and soleus helps maintain flexibility. A strong core and glutes also improve lower limb alignment.
Footwear and supportive insoles. Using appropriate footwear and, if recommended by a specialist, insoles to support the arch of the foot can reduce tension on the tibia. Mayo Clinic recommendations for injury prevention include analyzing movement, avoiding excessive exercise, and choosing proper footwear with arch support; these principles can be applied to the prevention of shin splints.
What to do if shin splints have already appeared
Initial treatment: rest and ice. Reduce or temporarily suspend activity to allow the periosteum to recover. Apply ice to the painful area for 15 minutes several times a day to decrease inflammation.
Physiotherapeutic and medical interventions. A physical therapist may use discharge massages, ultrasounds, or neuromuscular taping. In severe cases, a sports doctor may consider the use of anti-inflammatories or more specific treatments. Maintain constant communication with the specialist to adjust the treatment according to your progress.
Gradual return to cycling and follow-up. Once the pain has subsided, return to training progressively. Start with short, low-intensity sessions, paying attention to any discomfort. Adjust your bike and biomechanics to avoid relapses.
Final tips for pain-free cycling
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Regularly check your shoes and cleats.
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Incorporate strength and flexibility routines into your training.
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Listen to your body; if you have any persistent pain, consult a professional.
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Consider varying disciplines (swimming, walking, or strength exercises) to reduce repetitive load.
Shin splints are not exclusive to runners; cyclists can also suffer from them if they do not take care of their biomechanics, training progression, and equipment. Analyzing movement, avoiding over-exercising, using appropriate footwear, and considering arch support are general prevention strategies. Early diagnosis and proper treatment allow you to safely return to cycling, maintaining a healthy and pain-free practice.
Tuvalum Team
