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Shin Pain Whilst Training For The Beep Test. What Could It Be?

Shin pain is quite a common occurrence for ADF and Police applicants whilst training for the beep test. Our first thought is to always think we have shin splints however that's not always the case. Read more on what the cause maybe so you can get back to

SHIN PAIN WHILST TRAINING FOR THE BEEP TEST, WHAT COULD IT BE?

9/15/2020

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  • Pain/discomfort immediately after exercising (2).
  • Pain/discomfort during and after exercise that does or does not restrict movement and improves with time (2).
  • Reduce the intensity, duration, volume, and frequency of workouts to allow healing. ​
  • Gentle stretching and mobility exercises within the affected area and strengthening of the associated musculature.
  • Visit your GP, Exercise Physiologist or Physiotherapist if pain persists and guidance is needed to manage. ​ ​
  • Be mindful of your current physical status and limitations. DOMS is the bodies natural reaction to overload and some what of a safety mechanism to ensure you take adequate time to recover before jumping into another session too quickly. To reduce your chances of developing severe DOMS ensure you know your current limits and try not to work yourself into the ground each session. ​
  • Sharp, razor like or dull throbbing pain mid shin (5).
  • Pain that occurs during or straight after exercise (5).
  • Pain that is made worse by touching the sore spot (5).
  • If you suspect that shin splints are the cause of your shin discomfort visit your GP or Physiotherapist immediately
  • From here developing sound lower limb strength through all musculature will be vital to ensure favorable gait and running mechanics
  • Improving mobility within the ankles if range is lacking
  • Improving lower limb and pelvic stability
  • An Exercise Physiologist may assist in the assessment and development of programs to improve each of these areas ​​
  • Pain and stiffness within the front of the ankle, there may be swelling and redness associated (6).
  • Pain that is worsened by activity (6).
  • Weakness flexion the foot towards the leg (6).
  • Follow basic first aid principles: Rest, Compression and Elevation
  • Applying heat instead of ice to the area may promote healing due to increasing blood slow to the area and relaxing musculature however should not be applied within the first 48hours of injury (7).
  • Engage in light mobility work (moving your ankle through its full range of motion non weight bearing) to maintain range within the joint.
  • Make an appointment to see your GP or Physiotherapist to assist with the issue.
  • Aching pain felt deep within the shin, tenderness and swelling may be associated (9).
  • Dull pain that disappears however returns with activity (9).
  • General feeling of weakness (9).
  • Pain that doesn’t improve with the RICE protocol (rest, ice, compression and elevation).
  • RICER protocol within 48-72 hours (rest, ice, compression, elevation and referral) (8).
  • Make an appointment with your GP or Physiotherapist.
  • Sudden changes in physical activity (8) : limit your sudden increases in activity, ensure you slowly build volume and intensity of exercise each week, don’t just jump back in where you left off.
  • Exercising in worn out footwear (8) : if you are an avid runner, upgrading shoes every 3-6 months is recommended to support the feet to the best of your abilities (10).
  • Flat feet and abnormal arches (8) : if you suspect that you overly pronate (roll in) or supinate (roll out) when running, ensure you visit your Podiatrist for a biomechanical assessment to see which shoes are right for you.
  • Poor lower limb strength and control (8) : book in with an Exercise Physiologist for an assessment of lower limb strength and control to develop a program improving each of these.
  • Decreased ankle flexibility (8) : book in with an Exercise Physiologist to undergo a range of motion and mobility assessment to develop a program to assist.
  • Being Overweight : being overweight can increase the stress through the kinetic chain and increase risk of overload, book in with your General Practitioner or an Exercise Physiologist to assist with management of lifestyle factors (11).
  • Pain that occurs during and lasts till conclusion of exercise (1).
  • Pain aggravated by touching the sore spot (1).
  • Sharp, razor like or dull throbbing pain during and/or after exercise (1).

This is a great blog! I like it.

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