Shin splints, medically known as Medial Tibial Stress Syndrome (MTSS), describe the throbbing or aching pain felt along the inner edge of the tibia, or shinbone. This common overuse injury occurs when the muscles and connective tissues surrounding the bone become inflamed from repetitive impact. Taping the area provides immediate support and pain relief, offering a practical self-help method to manage symptoms during recovery. This guide details how to correctly apply kinesiology tape to the lower leg to alleviate discomfort associated with shin splints.
Understanding Shin Splints and Taping’s Role
Medial Tibial Stress Syndrome is a cumulative stress injury where forces exerted on the lower leg exceed the bone’s capacity to repair itself. This condition involves inflammation of the periosteum, the membrane covering the tibia, often caused by excessive pulling from attached muscles. Taping is not a permanent solution, but it serves as a temporary, supportive measure that aids the healing process.
Kinesiology tape, the preferred choice due to its elasticity, works through several mechanisms to lessen strain on the tibial periosteum. The tape gently lifts the skin and underlying soft tissue, which can improve local circulation and lymphatic drainage. This decompression helps move inflammatory waste products out of the area while reducing pressure on pain receptors.
The application also provides sensory feedback to the nervous system, a process known as proprioception. This improved body awareness helps subtly alter movement patterns, reducing strain on the injured muscle attachments. Unlike rigid athletic tape that restricts motion, the elastic nature of kinesiology tape allows for a full range of motion while supporting the fatigued muscles.
Preparation and Materials for Effective Taping
Applying the tape correctly requires a few simple materials and careful preparation to ensure maximum adhesion. You will need a roll of standard two-inch wide kinesiology tape and sharp scissors to round the corners. Rounding the edges prevents the tape from catching on clothing, which extends the wear time.
Before application, the skin must be completely clean and dry, as any oils, lotions, or sweat will interfere with the adhesive. Cleaning the area with rubbing alcohol and allowing it to air dry fully is recommended for optimal adherence. It is also beneficial to trim any dense hair in the area, as the tape will adhere to the hair rather than the skin.
Proper positioning of the limb during application is important to create the necessary stretch in the muscle. For medial shin splints, the foot should be pointed down, or plantarflexed, which stretches the tibialis anterior muscle. This pre-stretch ensures the tape creates the desired lift and decompression over the painful area when the foot returns to a neutral position.
Step-by-Step Guide to Taping the Shin
Measuring and Preparation
Measure one long strip extending from just below the knee to the top of the ankle, and two to three shorter strips, each about five inches long. The long strip provides primary support, while the shorter strips create a decompression pattern over the localized pain. Always round the corners of all strips before peeling off the backing paper.
Applying the Long Support Strip
Peel off two inches of backing paper to create an anchor. With the foot pointed down, place this anchor with no stretch just below the knee on the outside of the shin. Peel the remaining paper away, applying the tape with light tension (10% to 25%) down the front or side of the shin. Lay the final two inches over the ankle area with zero stretch to complete the anchor. This ensures the elastic portion provides support while the anchors prevent skin irritation.
Applying the Decompression Strips
Identify the specific point of maximum pain along the shinbone. Take the first short strip, tear the backing paper in the center, and hold the ends. Stretch the central adhesive section to about 50% tension, creating a small bridge perpendicular to the long strip. Lay the center of the strip directly over the painful spot; this lifts the skin and creates a slight wrinkle when the leg is relaxed. Lay down the two ends with no tension. Repeat this process with the remaining short strips, applying them parallel to the first to create a decompression fan pattern over the painful segment. Finally, rub the entire application vigorously to activate the heat-sensitive adhesive.
When Taping Requires Professional Medical Attention
While taping offers significant short-term relief, it is a management tool, not a cure for the underlying cause of shin splints. If pain persists for more than two weeks despite using tape, rest, and activity modification, self-treatment is insufficient. This persistence suggests the condition may be worsening or that an underlying biomechanical issue needs professional assessment.
A physical therapist or physician should be consulted if the pain is localized to a single, specific point, rather than a diffuse ache. Pinpoint tenderness, especially pain that intensifies with gentle tapping on the bone, is a warning sign of a tibial stress fracture. A stress fracture involves a small crack in the bone itself, and taping cannot provide the necessary immobilization or healing environment.
Other symptoms requiring immediate medical evaluation include pain that is constant, severe, or wakes you up from sleep. Numbness, tingling, or noticeable swelling that does not subside with rest could indicate a more serious condition, such as chronic exertional compartment syndrome. A professional diagnosis is necessary to develop a comprehensive treatment plan that addresses the root cause of the injury.