Duntroon Army Officer Selection - Australian Army

INJURY IDENTIFICATION AND ACTION PLAN
‘Shin splints’
5-3
The Royal Military College - Duntroon
For those who have experienced shin pain, they know all to well the pain and sheer frustration they
cause. Everyday walking can be agonising and lower limb activity is reduced to a minimum.
Definition
‘Shin splints’ or shin soreness is a term used when referring to pain in the front and/or back region of
the lower leg. It is traditionally an injury to the soft tissue structures of the calf, caused by the tissue
tearing or pulling away from its attachment to the leg bone, or the muscle swelling inside its
compartment.
Signs and symptoms
A tightness or dull ache in mild cases, and a sharp throbbing pain in more severe cases. The pain is
usually more severe in the latter part of the work-out or as intensity is increased and may last for
several hours afterwards. In mild cases, a few hours or days of rest will relieve the pain, only to have it
return once training has resumed.
Causes
The causes vary, some of the more common are:
Overuse syndrome: too much too soon, too much track work, increase in stride length, etc.
Mechanical imbalance.
Excessive shoe wear and deterioration of the shoe's cushioning ability.
Incorrect shoes for your body mechanics.
Wearing heavy footwear for prolonged periods when not accustomed to it.
Inadequate & improper warm ups.
Improper running surface.
Treatment
Treatment should consist of the following steps:
Consult your family physician or physiotherapist as soon as the injury presents itself.
Do not train if pain is present.
Do mild painless stretching.
Specific lower leg conditioning exercises as prescribed by physiotherapy or PTIs.
Prevention
Prevention is the key. Use this checklist as a guideline to prevent the injury.
Adequately stretch the muscles of the lower limb after training (most notably the calf).
Running surface: avoid concrete surfaces whenever possible.
Avoid excessive hill training.
Check for excessive shoe wear and replace shoes promptly.
Avoid 'overuse syndrome' (discussed further in the chapter).