Its finally warming up considerably in northern illinois and ive been counting the miles a lot. Got back in the gym for some weight training - crossfit type classes and holy hell my shins are in so much pain. After last fall i hung up the bike for a couple of months and i knew my bone mass density was pretty low, i couldn't even jump an inch or two off the ground without feeling like my legs might shatter. Its been only a month or so back on the steed and my legs feel like they are going to give out again.

how do you maintain bone mass density as a long distance rider? (more milk doesnt help, im lactose intolerant - although if i ever did race, what a way to put some distance with the person behind you, haha)

Getting Shin Splints really has nothing to do with bone density. Hopefully that's all you have and not stress fractures. Stress fractures are general impact related. If jumping impact hurts that may be the case. Having stiff calf muscles, ach tendons, arches etc can also effect the shin area. I am not a doctor, consult a doctor. What I know, is from personal experience. Both injuries are common "overuse" conditions. There really is only one solution - rest. That means absolutely nothing for 6-8 weeks that causes any pain at all - that's from my PT brother. What's odd - I developed a stress fracture from running/sprinting, and biking was one of the suggested methods of recovery. Same issue, jumping on the leg hurt. Very localized acute pain. Slight bruising. Getting an x-ray won't even show anything until you're mostly healed, and the injury calcifies. Stay off the leg, don't do things that hurt. Call your doctor and or Physical Therapist and have them take a look sooner than later. In the end, all you can really do is rest. Ice and advil help
ed me at first when the pain was greatest. Talk to a doctor.

Note: I have been a powerlifter for 15 years. My bone density is way above normal, or so ive been told-and partially because of genetics. I've never broken a bone (two minor fractures). Because of my weight, I have to be careful of impact exercises, and related overuse, though in my case it was barefoot running, and progressing too fast that got me. My own fault. I stopped running completly for 4 months, and started back slow. Ironiclaly it was recovery trainig on an exercise bike that got me into road cycling. 4th time - see a doctor, at least talk to one, and don't do things that cause pain or it's not going to heal. It's not rocket science, nor is there a magical fast solution.

Summary: Consult doctor, avoid pain, rest, I am not a doctor

where in northern illinois are you?

i could definitely see an overuse injury with crossfit.

1) Go to the Dr ... evidently the bone density test is fairly simple.

2) Walk. Especially walk with weights like a backpack or something similar.


I'm a long distance cyclist with some concern about my bone density, so I walk 3.2 km/day 5 days a week ... to and from work, and I've been doing something along those lines for several years now.

I'm a cyclist with osteoporosis and believe that every rider should have a bone density scan. Don't find out the hard way. Although osteoporosis is mainly genetic, cycling certainly doesn't help and contributes to it. Cycling isn't weight bearing, so it doesn't build strong bones. As I remember, numerous studies point to the high incidence of osteoporosis among cyclists. You want to find out before you start breaking bones.

Try some exercises to increase bone density - running, walking, weight lifting. But something is wrong if you get shin splints from starting a weight class. Normally people get shin splints after starting a new activity for a prolonged period like running, and it takes weeks to develop.

Bone density and shin splints aren't related unless you have a major issue of sorts and dveloped stress fractures

I highly recommend Dr. Colgans Power Program. Its weight training specifically designed for athletes and focuses on building connective tissue and bone density. It's not mean't to make you huge but rather prevent injury by strengthening all your systems. For 25 bucks you can't go wrong.

https://www.amazon.com/New-Power-Prog...5876441&sr=8-1

I follow it throughout the winter and throw in some workouts on rainy days.

The last time I felt anything like shin splints was due to my running form. Or at least that's what I think it was. I wasn't laid up for weeks, though, and could go out to run again (still badly) a couple days later.

OP, see a doc, and stay away from jumping or running.

Side note -- are we all assuming that when the OP was doing whatever exercise that may have involved running or jumping, he was doing it safely? Especially jumping, like on and off of a plyo box -- landing on the toes/balls of the feet instead of the heels? I can remember the moment I accidentally landed on my right heel during a plyo move and thought, "OW!! Never, never do it like that again!"

Some medical professionals claim that the osteoporosis seen in professional cyclists is a results of overuse or abuse of corticosteroids. There isn't a strong correlation between cycling and osteoporosis in amateurs.

Run.

It is a simple test, it's just a couple of x-rays.

I've been doing racewalking for 17 years and lifted weights and done martial arts in the past. I was completely surprised to find that I have about 12% bone loss in my spine. Now I'm taking calcium supplements every day and keeping up with the weight lifting. So far it's working as the bone loss has not gotten any worse.

Interesting...abuse of steroids would certainly lead to bone loss. Hopefully cycling 3-4 times a week doesn't negatively effect bone density.

Depends how long you cycle each time you go out. If you're doing centuries or double centuries on each ride, you might have cause for concern.

Solution ... go for a brisk walk on the days off the bicycle. Which isn't a bad idea anyway.

It's pretty well documented that bone mass density can be increased with heavy weight exercises. So do things like squats, deadlifts, and so on - building up to as much weight as you can.

Focus on high-weight / low-reps - it's kinda the opposite of what you'd do for cycling training, but the bone mass thing is more important right now...

Nope. Glucocortocoids cause osteoporosis. Cyclists would probably be abusing testosterone and other anabolic steroids, which should hypothetically increase BMD. Corticosteroids are catabolic steroids and indeed may lead to osteoporosis but these are not PED's.

Apparently there is some literature (limited, albeit) that only cycling can put one at risk for osteoporosis, the best strategy is to add weight bearing exercises (weight lifting, running, walking, etc.) to your regimen.

btw I agree that OP's symptoms (shin splints?) are not related to low bone mass. Osteoporosis generally has no symptoms until you break something.

Good to know..