Shin splints are a common issue for individuals engaging in various physical activities. This condition typically manifests as pain along the lower front portion of the leg, often disrupting exercise routines. Kinesio tape offers support that may help alleviate discomfort and aid in recovery for those experiencing shin splints. This guide provides detailed instructions on applying Kinesio tape to address this condition.
Understanding Shin Splints
Shin splints describe pain experienced along the tibia. This discomfort arises from inflammation and small tears in the muscles, tendons, and bone tissue surrounding the shin bone. The pain can be a dull ache or sharp, often worsening with activity and improving with rest.
Common causes for shin splints include repetitive stress from activities like running, dancing, or high-impact sports. Factors such as a sudden increase in exercise intensity or duration, improper footwear, or exercising on hard surfaces can contribute to their development. Issues like flat feet, high arches, or weak core and hip muscles can also increase susceptibility to shin splints.
The Role of Kinesio Tape
Kinesio tape is an elastic therapeutic tape. Unlike rigid athletic tape, Kinesio tape is designed to stretch significantly, mimicking the elasticity of human skin. This property allows for full range of motion while providing support.
The tape is believed to function by gently lifting the skin. This lifting action may reduce pressure on pain receptors, improve blood and lymphatic circulation, and decrease swelling. Kinesio tape might also enhance proprioception, which is the body’s awareness of its position and movement, by stimulating sensory receptors in the skin.
Applying Kinesio Tape for Shin Splints
Before applying Kinesio tape, ensure the skin is clean, dry, and free of oils, lotions, or sweat. Trimming or shaving thick hair in the area can help the tape adhere properly. If you have sensitive skin, consider performing a patch test with a small piece of tape 24 hours prior to full application to check for irritation.
For shin splints affecting the tibialis anterior, begin by sitting with your leg extended and foot flexed. Measure two strips of tape: one long strip from just below the knee to the arch of the foot, and another shorter strip roughly the width of your shin. Round the corners of all tape strips to prevent premature peeling.
Take the longer strip and tear the backing paper from one end to create an anchor. Without stretching, place this anchor just below the outside of the knee. Gently peel the remaining backing paper while applying the tape with approximately 25-50% stretch down the front of the shin. Lay the final two inches of tape at the foot’s arch without any stretch.
Next, take the shorter strip of tape and tear the backing paper in the middle to expose the adhesive. With your foot still flexed, apply the center of this strip horizontally across the shin, using about 50-80% stretch. Lay down the ends of this strip without stretch, allowing them to adhere to the skin on either side of the shin.
After both strips are applied, gently rub the entire taped area to activate the heat-sensitive adhesive. Apply the tape at least 30 minutes to an hour before any activity that might cause sweating or getting the tape wet. This allows the adhesive to fully bond with the skin.
Post-Application Care and Precautions
Kinesio tape is designed to be worn for 3 to 5 days, though some brands may last longer. The exact duration can vary based on activity level, skin type, and water exposure. If the tape begins to peel, or if you experience itching, redness, or discomfort, remove it sooner.
When removing the tape, it is important to do so gently to avoid skin irritation. One method involves peeling the tape slowly in the direction of hair growth, while pressing down on the skin with your other hand to keep it taut. Applying baby oil, olive oil, or even taking a warm shower can help loosen the adhesive, making removal easier.
While Kinesio tape can offer support, it is not a substitute for professional medical advice. If shin pain is severe, worsens, or does not improve after a few weeks of rest and self-care, consulting a healthcare provider is recommended. Persistent shin splints could indicate other conditions, such as a stress fracture, which requires medical evaluation.