Shin splints, medically known as Medial Tibial Stress Syndrome (MTSS), are a common overuse injury that causes pain along the inner edge of the lower leg’s largest bone, the tibia. This discomfort typically arises during or after physical activity, often in runners or individuals undergoing a sudden increase in training intensity. Applying a supportive wrap or tape is a frequently used immediate strategy to manage the pain and provide external support to the stressed tissues.
Understanding Shin Splints and the Role of Compression
Shin splints are fundamentally a stress reaction where the muscle and connective tissues attached to the tibia become overloaded and inflamed. This condition often involves micro-tears in the muscle or the tough fibrous sheath covering the bone, known as the periosteum, a state sometimes called traction periostitis. Repetitive impact forces, such as those from running, exceed the leg’s ability to absorb shock, leading to this tissue breakdown and subsequent pain.
Compression, whether from a bandage or athletic tape, helps manage this injury by providing mechanical stabilization to the lower leg muscles. By applying external pressure, the wrap reduces muscle vibration and excessive movement during activity, which lessens the traction forces pulling on the periosteum. This external support limits swelling and inflammation in the affected area, effectively reducing the stress placed on the irritated tissues.
Essential Supplies and Preparation
Successfully wrapping your leg requires a few specific materials to ensure maximum support and comfort. You will need either a roll of rigid athletic tape (non-elastic) or an elastic compression bandage, along with a pair of sharp scissors. Pre-wrap, a thin foam material, is also highly recommended to protect the skin from irritation and make the tape removal process easier.
Proper skin preparation is an important step to ensure the wrap adheres securely and remains effective during activity. The skin across the shin and calf must be clean, completely dry, and free of any lotions or oils. While not always necessary, shaving the area where the tape will be applied can significantly improve tape adhesion and minimize discomfort when the wrap is removed. Rigid athletic tape offers the highest degree of support for maximum stability.
Step-by-Step Wrapping Technique
Rigid Athletic Tape Technique
The most effective technique for rigid athletic tape involves creating a stirrup pattern to lift the arch and support the musculature along the inner tibia. Begin by establishing two anchor points using a single, non-stretched strip of tape: one strip should circle the leg just below the knee, and a second strip should wrap around the leg just above the ankle. These anchors serve as non-compressing attachment points for the support strips.
Next, apply the support strips, which are placed under moderate tension to pull the affected muscle tissue toward the bone. Start the first support strip on the ankle anchor, run it down the inner leg, under the foot arch, and then upward along the outer calf to secure it onto the knee anchor. This creates a vertical stirrup that provides biomechanical support.
Repeat this process with three to five additional strips, overlapping each preceding strip by approximately half its width, working from the inside of the leg toward the front. The tension should be firm enough to provide noticeable support but never so tight that it causes throbbing or numbness. Finally, apply additional circular strips of tape over the anchors and the ends of the support strips to secure the entire wrap, preventing the edges from peeling up during movement.
Elastic Compression Bandage Technique
If using an elastic compression bandage, begin the wrap just above the ankle, making sure to slightly flex the foot upward (dorsiflexion) to engage the muscles. Wrap the bandage in a spiral pattern, moving upward toward the knee, ensuring each turn overlaps the previous one by about half its width. The tension should be consistent and firm, providing comfortable pressure without causing any tingling or discoloration of the toes. A clear indication that the wrap is too tight is any sign of restricted circulation, such as a cold feeling, numbness, or a bluish tint in the foot or toes, which requires immediate removal and reapplication with less tension.
When to Seek Professional Help and Alternative Treatments
While compression wrapping offers temporary relief, it is only a short-term management tool and does not address the underlying cause of the injury. If the shin pain is sharp, severe, or prevents you from walking, you should seek medical attention to rule out a more serious injury, such as a tibial stress fracture. Pain that persists even when resting, or discomfort that does not improve after several weeks of self-management, are also warning signs that require professional evaluation.
Complementary treatments should be used alongside wrapping to promote long-term recovery and prevent recurrence. These include:
- Immediately resting from high-impact activities.
- Applying ice to the painful area for 15 to 20 minutes several times a day to reduce inflammation.
- Specific strengthening and stretching exercises, such as targeted ankle dorsiflexion and calf stretches, to improve muscle balance and shock absorption.
- Using appropriate footwear, sometimes with custom orthotics to correct foot mechanics.