Medial Tibial Stress Syndrome, commonly known as shin splints, is a frequent overuse injury, particularly in runners and athletes. Posterior shin splints involve irritation of the tibialis posterior muscle and its attachment points along the inner edge of the shinbone, the tibia. This muscle supports the arch of the foot and stabilizes the lower leg during impact activities. Applying flexible kinesiology tape offers temporary pain relief by providing external support to the overworked muscle. This guide provides the approach for applying tape to manage the discomfort associated with posterior shin splints.
Identifying Posterior Shin Splints and Necessary Supplies
The pain associated with posterior shin splints is typically felt as a dull, aching sensation along the inner border of the lower leg. This discomfort usually occurs in the lower two-thirds of the shinbone, where the tibialis posterior muscle attaches to the bone. Unlike anterior shin splints, which cause pain on the front of the leg, posterior pain is concentrated on the medial (inner) side and may also present as tenderness around the inner ankle bone.
Before beginning the application, gather the correct materials to ensure proper adhesion and support. The recommended choice is a roll of flexible kinesiology tape, which is designed to stretch and move with the body while providing lift to the skin. You will also need sharp scissors to cut the tape to the appropriate length and shape, preferably with rounded edges to prevent premature peeling.
Skin preparation is fundamental for maximizing the tape’s longevity and effectiveness. You should clean the skin thoroughly with soap and water or an alcohol wipe to remove any lotions, oils, or sweat that could compromise the adhesive. Trimming or shaving the hair in the area of application will significantly improve the tape’s stickiness and help prevent skin irritation upon removal.
Detailed Step-by-Step Taping Technique
Measuring and Preparing the Tape
The first step is to measure the length of the tape required. It should extend from the bottom of the foot, wrap around the inner ankle, and run up the inner leg to just below the knee. Once measured, cut the strip and round all four corners to reduce the likelihood of the tape peeling up during activity.
Positioning and Anchoring
To prepare the foot and leg for application, slightly stretch the tibialis posterior muscle by positioning the foot into slight dorsiflexion (toes pulled toward the shin). Tear the paper backing near one end of the strip, creating an anchor point without touching the adhesive surface. This initial anchor must be applied with no stretch. Place it on the bottom of the foot, just under the arch near the ball of the foot.
Applying Functional Tension
Remove the rest of the paper backing and apply the functional support portion of the tape with moderate tension, aiming for 25 to 50 percent of the tape’s maximum stretch. Guide the strip around the inside of the ankle bone (medial malleolus), following the path of the tibialis posterior tendon. Maintain this moderate pull as you guide the strip along the inner edge of the tibia, directly over the area experiencing the most pain. The direction of the pull provides lift and support to the muscle fibers, reducing tension on the bone attachment, which is the source of the discomfort.
Securing the End
Continue running the tape up the inner leg, maintaining the moderate stretch throughout the muscle belly. The final two inches of the strip must be applied without any tension, anchoring it securely onto the skin just below the knee joint. Applying the ends without stretch prevents the edges from lifting and minimizes the risk of skin irritation. Once the entire strip is in place, rub the tape vigorously with your hand to generate heat, which activates the adhesive and ensures a firm bond.
Duration, Removal, and Safety Considerations
Kinesiology tape is designed to be worn for two to five days, though supportive effects are greatest within the first 24 to 48 hours. You may shower while the tape is applied, but pat the area dry instead of rubbing it to preserve the adhesive. The tape should be removed immediately if you experience itching, increased pain, or noticeable skin irritation.
When removing the tape, peel it off slowly and gently, pulling it back over itself in the direction of hair growth. Never rip the tape off quickly, as this can cause skin tearing or significant irritation. You may use a specialized tape remover or oil to help dissolve the adhesive for a smoother process.
While taping provides symptomatic relief, it is a management tool, not a permanent solution for the underlying cause. Consult a physician or physical therapist if your pain increases after application, or if you develop concerning symptoms like numbness, tingling, or swelling. These signs may indicate the tape is too tight or that a more serious condition, such as a stress fracture, is present. Taping should not be attempted over open wounds, areas of severe swelling, or if you have a known allergy to adhesives.