How to Tape a Shin Splint?

Taping, particularly using elastic therapeutic tape like KT Tape, is a common method to help support the muscles and tissues in the lower leg, potentially providing pain relief and support for shin splints.

Applying tape correctly can help lift the skin slightly, which may improve circulation and reduce pressure on the painful area.

Understanding the Goal of Shin Splint Taping

The primary goals when taping for shin splints are typically:

• Providing support to the muscles (like the tibialis anterior).
• Helping to relieve pressure and discomfort.
• Potentially improving blood flow and lymphatic drainage in the area.

While various taping techniques exist, a common approach involves applying anchor strips and then cross or support strips over the affected area.

Step-by-Step Guide: Applying KT Tape for Shin Splints

Here is a general method for applying KT Tape for shin splints, incorporating the technique mentioned in the reference:

What You'll Need:

• KT Tape (or similar elastic therapeutic tape)
• Scissors (if using non-precut rolls)

Preparation:

1. Ensure the skin on your lower leg is clean, dry, and free of lotions or oils.
2. For best adhesion, trim any excessive hair in the taping area.

Application Steps:

1. Anchor Strip(s): Apply one or two strips of tape vertically or diagonally along the muscle(s) primarily affected by shin splints (often the tibialis anterior on the front of the shin). Apply the ends of these strips with no stretch, and rub the tape to activate the adhesive.
2. Decompression/Support Strips: This is where you apply strips across the area of pain, often over the strips applied in step 1.
   • Take a half-strip of tape.
   • Tear the backer paper in the center of the strip, peeling back to expose the middle segment of adhesive.
   • Apply moderate stretch to the middle segment of the tape.
   • Adhere this moderately stretched middle segment across the first strip above (referring to the anchor strip applied earlier), positioning it directly over the area of pain.
   • Remove the remaining backer paper from the ends and smooth them down onto the skin with no stretch.
3. Repeat Support Strips: Apply additional decompression/support strips using the same technique (moderate stretch in the middle, no stretch on the ends) above and below the first cross strip, covering the painful area along the shin.
4. Rub to Activate: Once all strips are applied, thoroughly rub the tape to activate the adhesive using friction.

Important Considerations

• Ensure the tape is applied smoothly with no wrinkles, especially at the ends, as wrinkles can cause irritation.
• The amount of tape and exact placement can vary depending on the specific location and severity of the pain.
• Wear the tape for the recommended duration (usually 3-5 days) and remove it carefully.
• If taping increases pain or causes skin irritation, remove it immediately.

While taping can be a helpful part of managing shin splints, it's important to address the underlying causes, which may include factors like footwear, training errors, or muscle imbalances.

Disclaimer: This information is for general knowledge. Consult a healthcare professional or physical therapist for personalized advice and proper taping technique.