Shin splints, formally known as Medial Tibial Stress Syndrome (MTSS), are a common complaint among athletes, especially runners and dancers, who engage in repetitive, high-impact activities. This condition is characterized by pain along the inner edge of the tibia, or shin bone. Athletic tape, particularly the elastic Kinesiology Tape, has become a popular, non-invasive method used for managing the temporary discomfort associated with this overuse injury. This approach aims to provide support and relief without completely restricting movement, allowing many individuals to continue a modified training schedule.
What Are Shin Splints
Shin splints involve inflammation or irritation of the muscles, tendons, and bone tissue that attach to the inner edge of the shin bone. The persistent pain results from repeated stress that overwhelms the lower leg’s ability to heal itself. This chronic overload causes muscle attachments to pull on the bone’s outer layer, leading to soreness and tenderness.
The primary causes include a sudden increase in the intensity or duration of physical activity, which prevents the body from adapting. Biomechanical issues also contribute, such as flat feet, excessive foot pronation, or weak lower leg and core muscles. Furthermore, using improper or worn-out footwear that lacks adequate support can increase the shock transmitted to the lower leg during impact activities.
How Athletic Tape Provides Relief
Elastic athletic tape offers a unique way to manage shin splint discomfort without immobilizing the limb. The tape is designed to mimic the elasticity of human skin, allowing for full range of motion while providing a gentle lift to the skin and underlying fascia. This lifting action may create more space for blood and lymphatic fluid, improving circulation and helping to flush out inflammatory byproducts from the painful area.
The tape’s most consistently reported benefit is enhanced proprioceptive feedback. By stimulating nerve endings on the skin, the tape increases the body’s awareness of the limb’s position and movement patterns. This heightened awareness can prompt subtle adjustments in mechanics, which may help reduce mechanical stress on the irritated muscle attachments and bone. While evidence remains mixed in controlled studies, many individuals report significant, temporary pain reduction and functional improvement.
Applying Tape for Maximum Support
To use elastic tape effectively for shin splints, the skin must be clean and dry to ensure proper adhesion. A common technique involves applying a long strip of tape along the course of the affected muscle group, typically the tibialis posterior on the inner shin. The application begins with an anchor point placed with zero stretch, either below the knee or near the ankle.
The main body of the tape is then applied over the painful area with a light to moderate stretch, usually between 10% and 25% of its maximum tension. The tape should follow the curve of the shin bone, gently pulling the muscle or skin away from the bone to reduce tension. Improper application, particularly overstretching the tape, should be avoided as it can cause skin irritation or fail to provide the intended support. Rubbing the strips creates friction that activates the heat-sensitive adhesive, securing the tape for longer wear.
Taping and Long-Term Recovery
Taping is best viewed as a short-term management tool that supports movement. Full recovery requires addressing the root causes of the stress, beginning with relative rest. Low-impact activities, like swimming or cycling, can be substituted for high-impact exercise to maintain fitness without aggravating the injury.
Complementary steps are necessary for a lasting recovery. These include regular stretching of tight calf muscles and strengthening the lower leg and foot muscles. Assessing and correcting underlying issues, such as poor foot mechanics with supportive footwear or orthotics, is also important to prevent recurrence. If the pain is severe, persists for several weeks despite conservative treatment, or is localized to a single spot on the bone, consult a medical professional to rule out a more serious condition, such as a tibial stress fracture.