Shin splints, or MTSS, describe a common inflammatory condition that causes pain along the inner edge of the tibia, or shin bone. This pain typically arises from repetitive stress or overuse, often seen in runners or individuals beginning new high-impact activities. Taping has become a popular, non-invasive method used to provide physical support to the affected muscles and bone tissue. This technique offers a way to manage discomfort by altering the mechanical forces acting on the lower leg during movement.
Identifying the Type of Tape and Necessary Preparation
Selecting the correct material is the first step toward effective shin splint relief. While traditional athletic tape provides rigid support, Kinesiology tape is generally preferred. Its elastic properties allow for dynamic movement while still offering therapeutic support, mimicking the elasticity of the skin for long-duration wear.
Before application, proper skin preparation is necessary to ensure maximum adhesion. The skin over the shin must be completely clean and dry, free of lotions, oils, or sweat. For individuals with significant leg hair, trimming or shaving the area where the tape will be placed is highly recommended.
Step-by-Step Application for Relief
The application process begins with proper foot positioning to ensure the muscles are lengthened. The person should sit with the affected leg extended and the ankle in slight dorsiflexion (toes pulled upward toward the shin). This movement stretches the tibialis anterior and related muscles, allowing the tape to provide maximum recoil when the foot returns to neutral.
The first piece of tape serves as an anchor and must be applied without tension. A short strip should be placed horizontally across the lower leg, just above the ankle joint and below the area of pain. This anchor provides a stable base from which subsequent, tensioned strips will pull, distributing forces evenly across the skin. Laying down the ends of all strips without tension prevents skin irritation and premature peeling.
Next, focus on the area of maximum tenderness by applying decompression or “I” strips directly over the pain point. These strips are the most heavily tensioned, requiring an application of approximately 50 to 75 percent of the tape’s maximum stretch. Starting the application just above the anchor, the strip should run vertically along the length of the tibia, crossing over the painful muscle insertion. The high tension in these strips gently lifts the skin and underlying fascia, immediately reducing pressure in the localized area.
Multiple vertical decompression strips can be layered, overlapping slightly, to cover the entire length of the pain. After applying the primary vertical strips, supportive “Y” strips are used to frame the muscle group and provide a broad, stabilizing effect. These strips are applied with lighter tension, typically around 25 percent stretch, to offer dynamic support without restricting movement. The base of the “Y” strip can be anchored near the ankle, with the two tails wrapping around the muscle belly of the tibialis anterior or posterior, depending on the pain location.
The final step is to activate the adhesive through friction. Rub the surface of the tape vigorously for several seconds, generating mild heat that strengthens the bond between the tape and the skin. This activation is necessary for the elastic recoil mechanism to function correctly and for the tape to remain securely in place.
How Taping Supports the Lower Leg
The therapeutic benefits of taping for MTSS stem from biomechanical and neurological mechanisms. The most immediate physical effect is the gentle lifting of the skin away from underlying soft tissues, creating microscopic space. This decompression allows for improved circulation and lymphatic drainage, aiding in the removal of inflammatory byproducts. Reducing fluid buildup lessens the pressure exerted on pain-sensitive nerve endings.
Furthermore, the elastic tension applied during the taping process provides external support to the muscle and fascia, reducing the strain placed on the muscle attachments to the tibia. This external force helps to dampen the impact and vibration that occurs during activities like running or jumping. The continuous sensory input from the tape on the skin also plays a role in pain management through enhanced proprioception.
By constantly stimulating mechanoreceptors in the skin, the tape provides the central nervous system with clear feedback regarding the position and movement of the lower leg. This increased awareness can help the body subconsciously adjust gait and movement patterns to avoid painful loading. This process of sensory input can also interfere with the transmission of pain signals, providing a neurological form of relief known as the gate control theory of pain.
Duration of Wear and Removal Guidelines
Once applied, Kinesiology tape is designed to be worn continuously for an extended period, typically lasting between three to five days. The exact duration depends on the individual’s activity level, the frequency of showering, and the quality of the initial skin preparation and adhesive activation. The water-resistant properties of the tape usually allow for normal showering, but it is important to pat the area dry rather than rubbing it vigorously.
Safe removal is necessary to prevent skin stripping or irritation when the tape’s therapeutic life has ended. The tape should be removed slowly, pulling it parallel to the skin surface rather than upward, which minimizes shear force on the epidermis. Applying baby oil or warm soapy water to the tape can help dissolve the adhesive and make the process significantly more comfortable.
The tape must be removed immediately if any adverse skin reactions occur, such as persistent itching, redness, blistering, or increased localized pain. These symptoms suggest either an allergy to the adhesive or that the tape was applied with excessive tension. Ignoring these signs can lead to skin damage or a worsening of the underlying condition.