Medial tibial stress syndrome (MTSS), commonly known as shin splints, is a frequent overuse injury causing pain along the inner edge of the shinbone (tibia). This discomfort arises from repetitive stress on the bone and surrounding soft tissues, often seen in high-impact activities like running or dancing. Kinesiology tape is a flexible, elastic therapeutic tape used as a temporary method to provide support and alleviate pain by lifting the skin and reducing pressure. Applying the tape correctly helps manage symptoms, allowing for a more comfortable period of rest or modified activity.
Preparation and Necessary Materials
Proper preparation of the skin and tape is necessary for a successful application that adheres for several days. You will need a roll of kinesiology tape and sharp scissors. Ensure the skin over the lower leg is clean, dry, and free of lotions, oils, or sweat, as these prevent the adhesive from sticking.
If the area is hairy, shaving is recommended for better adhesion and less uncomfortable removal. Before applying, measure the required strips and cut them to length. Be sure to round all the corners with your scissors, as rounded edges are less likely to catch on clothing or peel up prematurely.
Step-by-Step Kinesiology Taping Technique
The goal of this application is to create a decompression lift over the painful area along the shinbone. Begin by sitting with your leg extended and your foot positioned in dorsiflexion (toes pulled up toward the shin). This position stretches the tissue, which is necessary for the tape to provide a lifting effect when the foot is relaxed.
Apply an anchor strip (I-strip) just below the area of pain near the ankle. Tear the backing paper two inches from the end and apply this section to the skin with zero tension, pressing it down firmly. This anchor secures the application.
Next, create two or three shorter decompression strips to address the pain directly. These strips should be placed vertically or slightly diagonally across the area of greatest tenderness.
For each decompression strip, tear the backing paper in the middle. Apply a significant stretch (50% to 75% of maximum stretch) to this central portion, placing it directly over the pain point.
Lay down the remaining ends (tails) of the tape with zero tension. Applying the ends without tension prevents skin irritation and ensures secure adhesion. The high tension in the middle creates a wrinkle or convolution in the skin, which is the lifting action intended to relieve pressure.
After all vertical strips are placed, apply a final securing strip horizontally across the top of the application, just below the knee. This strip should also be applied with zero tension and serves as a mechanical anchor to prevent the vertical strips from peeling up.
Finally, rub the entire application vigorously to generate friction and heat, which activates the adhesive for long-lasting wear.
Duration of Wear and When to Seek Medical Guidance
Kinesiology tape is designed to be worn for three to five days, and it is safe to shower while wearing it. Remove the tape immediately if you experience adverse reactions such as persistent itching, redness, or a rash, indicating a skin sensitivity or adhesive allergy. Also remove it if the pain increases or the tape feels restrictive or uncomfortable.
Taping is a supportive measure for temporary pain management, not a definitive treatment for the underlying issue. Seek professional medical evaluation if the pain becomes severe, is localized to a single spot on the bone, or persists even at rest. These symptoms can indicate a stress fracture (a small crack in the bone).
Another serious condition is Chronic Exertional Compartment Syndrome, which causes tightness, burning, or numbness that worsens with exercise and subsides only with rest. If your shin pain does not improve after a couple of weeks of conservative management, or if you develop numbness or significant swelling, consult a healthcare professional. A definitive diagnosis is necessary to rule out severe injuries and establish a long-term recovery plan.