Shin splints are a common exercise-related discomfort causing pain along the lower leg. Taping can offer support and pain relief for some individuals. This article provides guidance on how to properly apply athletic tape to the shin, potentially aiding comfort during activity.
Understanding Shin Splints
Shin splints, medically known as medial tibial stress syndrome, involve pain along the inner border of the tibia, or shin bone. This condition often arises from repetitive stress on the muscles, tendons, and bone tissue in the lower leg. Common causes include overuse, a sudden increase in activity intensity or duration, improper footwear, or exercising on hard surfaces. Taping provides external support to affected muscles and tendons, which may help reduce stress on the tibia during movement. It can also offer compression, potentially improving circulation and easing discomfort in the area.
Gathering Your Taping Supplies
Gather the necessary materials before taping. You will need a roll of athletic tape, a non-elastic, rigid tape designed for firm support. Pre-wrap, a thin, foam-based material, is optional and creates a protective barrier between the skin and the adhesive tape, preventing irritation and making removal less uncomfortable. Sharp scissors are important for cleanly cutting the tape.
Step-by-Step Taping Method
Ensure the skin on your lower leg is clean, dry, and free of oils or lotions for optimal tape adhesion. Shaving the area can also help the tape stick better and reduce discomfort upon removal. If you have sensitive skin or anticipate wearing the tape for an extended period, apply a layer of pre-wrap evenly around the shin where the athletic tape will be placed.
Establish anchor points for your taping structure. Apply a full circumferential strip of athletic tape just below the knee and another just above the ankle. These anchor strips should be firm but not overly tight. Ensure your foot is in a neutral or slightly dorsiflexed position, with toes pointed slightly upward, during application to properly tension the muscles.
For main support, cut several strips of athletic tape long enough to span the painful area of the shin. Starting from an anchor strip, apply the first support strip with moderate tension directly over the area of discomfort. Use your fingertips to gently pull soft tissues towards the shin bone as you apply the tape, which helps offload strain. Overlap each subsequent support strip by about one-third to one-half of the tape’s width, working across the painful region.
Continue applying these overlapping support strips, ensuring they run parallel or create a slight diagonal pattern encompassing the painful area. Provide consistent compression and lift without restricting circulation. Once the painful area is covered, secure the ends of these support strips by applying additional circumferential closure strips of tape over them, connecting to the initial anchor strips. Gently rub the applied tape to activate the adhesive.
Important Taping Considerations
Taping for shin splints is a temporary measure intended to provide support and alleviate discomfort during activity. Remove the tape if you experience any signs of improper application, such as increased pain, numbness, tingling, or skin discoloration. These symptoms indicate the tape may be too tight, restricting circulation or nerve function. The tape should feel supportive but never constrictive.
Tape should generally be removed after activity or if it becomes wet or loose, typically within a day or two to prevent skin irritation. While taping offers relief, it is not a substitute for professional medical diagnosis or treatment. If shin pain persists or worsens, if there is severe swelling, or if a stress fracture is suspected, consult a healthcare professional.
Complementary measures such as rest, applying ice, and wearing appropriate footwear with adequate support play a significant role in managing shin splints. Taping works best as part of a comprehensive approach to recovery and prevention, rather than as a standalone solution.