Taping for Shin Splints

When you overuse the muscles in your shins, they can become inflamed. Inflammation, more often than not, causes pain. So, if anywhere between your knees and ankles become painful, you could have shin splints, or as medical professionals like to call them, medial tibial stress syndrome.

Learning the correct technique on taping for shin splints can help relieve some of your pain and prevent future injuries.

The three most common ways that shin splints might affect you include:

• An aching shinbone
• You find it painful to touch your shins
• The skin on your shins might be swollen and red.

This simple taping technique will help you to reduce the tension and pulling of the tissues attached to your shin bone. Follow these five simple steps to relieve and prevent shin splints:

Step 1

If you have sensitive skin, apply a layer of Elastoplast Pre-Taping Underwrap prior to taping with rigid strapping tape. This will create a barrier between your sensitive skin and the rubber zinc oxide coated tape.

Step 2

Fix one end of the rigid strapping tape on the bony ridge of your lower leg, just above the ankle and pull the tape towards your outer leg.

Step 3

Wind the tape around the back of your leg back towards the inside in an upwards direction. This brings your tissues inwards towards the tibia.

Step 4

Attach the end of the tape to the outside of the middle of your lower leg.

Step 5

Repeat steps 1-3 using the second piece of tape. Start slightly above the initial piece and make sure to overlap the two pieces by about two-thirds of the tape’s width.

You can watch our short video of this simple yet effective strapping for shin splints process below. Paired with plenty of rest, taping your shins correctly before you go back to exercising after an injury is one of the best ways to protect yourself from further injury.

Along with a thorough warm-up and cool-down routine, plenty of rest and a balanced diet, taping is one of the best ways to prevent shin splints.

Kinesio tape is designed to re-educate your neuromuscular system to prevent injuries. It also helps to improve circulation for pain relief.

Follow these two simple steps to tape your shin splints using Kinesiology Tape:

Step 1

IFix one end of the kinesiology tape on the bony ridge of your lower leg, just above the ankle and pull the tape towards your outer leg.

Step 2

Wind the tape around the back of your leg back towards the inside in an upwards direction. This brings your tissues inwards, towards the tibia. Rub the tape to activate the adhesive for extra support and security.

Here is a short video of how long-distance runner Jess Trengove uses kinesiology tape to prevent and relieve shin splints: