Shin splints, medically known as medial tibial stress syndrome, refer to pain along the inner edge of the shin bone, or tibia. This discomfort typically arises from repetitive stress on the lower leg, often seen in activities like running or jumping. Taping the lower leg can offer a practical approach to managing this pain and providing support to the affected muscles and tissues.
How Taping Provides Support
Taping for shin splints works by offering mechanical support and influencing proprioception, the body’s sense of position and movement. When applied correctly, tape can help to compress the soft tissues around the shin bone, potentially reducing muscle vibration during impact activities. This compression can also help to limit the amount of stretch and strain placed on the muscles and connective tissues attached to the tibia.
Different types of tape offer varying levels of support. Kinesiology tape, with its elastic properties, allows for a full range of motion while providing a gentle lift to the skin. This lift can help to decompress underlying tissues, potentially improving circulation and reducing swelling. In contrast, non-elastic athletic tape provides more rigid stabilization, restricting movement to support overworked muscles and tendons.
Gathering Supplies and Preparing Your Skin
Gathering the correct supplies is important for effective and hygienic tape application. You will need either kinesiology or non-elastic athletic tape, depending on desired support, along with sharp scissors. You will also need a skin preparation solution or rubbing alcohol and cotton pads for cleaning the area.
Proper skin preparation ensures the tape adheres securely and minimizes irritation. Clean the lower leg thoroughly with soap and water or an alcohol wipe to remove dirt, oils, or lotions. Ensure the skin is completely dry, as moisture prevents proper adhesion. Trimming or shaving significant hair can improve tape adherence and make removal less uncomfortable.
Step-by-Step Taping Methods
Distinct taping methods use different types of tape for specific benefits. One common approach uses kinesiology tape for dynamic support. This technique gently lifts the skin, providing sensory input and potentially alleviating discomfort.
To apply kinesiology tape for medial shin splints, measure two strips: one long (from just below the knee to the ankle) and one shorter (approximately 6-8 inches). With the foot pointed downwards, apply the long strip’s anchor without stretch, just below the knee on the outside of the shin. Guide the tape down the outer edge of the shin bone with a gentle 10-20% stretch, ending at the ankle without stretch. For the shorter strip, stretch the middle to about 75% tension and apply it horizontally across the point of maximum pain on the inner shin, ensuring ends are applied without stretch.
Another effective method uses non-elastic athletic tape for more rigid support. This technique provides firm compression and restricts excessive calf muscle movement. You will need several 1.5-inch wide athletic tape strips for this approach.
Start by applying two anchor strips of athletic tape around the calf, one about 2 inches below the knee and another just above the ankle, ensuring they are snug but not overly tight. Next, cut multiple strips, each long enough to wrap around the calf. Starting from the lower anchor, apply these strips in an overlapping “U” shape, beginning on the outside of the calf, wrapping underneath the shin, and ending on the inside. Each subsequent strip should overlap the previous one by about half its width, working upwards towards the knee. Continue this pattern until the painful area is fully covered, ensuring the tape provides firm, even compression.
What to Know After Taping
After applying tape, monitor your comfort and its effectiveness. Kinesiology tape can be worn for 3 to 5 days, even while showering, due to its water-resistant adhesive. Athletic tape, being more rigid and susceptible to moisture, is usually worn for shorter periods, often for a few hours during activity, and removed after exercise or at day’s end.
Remove tape immediately if you experience irritation, such as itching, redness, or increased pain. Numbness, tingling, or restricted circulation also indicate the tape is too tight and needs removal. When removing tape, peel it off slowly in the direction of hair growth, pressing down on the skin to minimize discomfort.
While taping provides support and pain relief, it is not a substitute for professional medical evaluation. If pain worsens, severe swelling develops, or a stress fracture is suspected, consult a healthcare professional. A doctor or physical therapist can diagnose the issue and recommend a comprehensive treatment plan, including exercises, rest, and other therapies.