Often affecting runners, gymnasts and figure skaters, shin splints is a painful lower-leg condition. Considered an overuse injury, shin splints typically occur after the legs have been pounding a hard surface, causing the muscles and tendons in the lower legs to become inflamed, which results in tenderness and pain near the shins. Taping your shins can help you alleviate the pain and pressure associated with the condition.
Step 1
Gather your supplies for taping shin splints. Ideally, use zinc oxide tape that will not stretch. The tape should be at least an inch wide.
Step 2
Clean the skin on the lower leg with mild soap and warm water. Rinse thoroughly and pat dry with a soft towel. Dirt and oils on the skin can cause the tape to loosen, so apply the tape to clean skin only.
Step 3
Shave the lower legs to remove hair. Not only will the tape stick more securely to smooth skin, but this also allow for easier removal of the tape. If you cannot shave the leg, apply an adhesive underwrap around the entire lower leg. However, Sports Injury Clinic explains that using an underwrap is often less effective than applying the tape directly to the skin.
Step 4
Peel away one end of the tape and secure it to the bony prominence at the inside of your ankle. Use your fingers to press the tape into the skin, securing its adhesion.
Step 5
Continue wrapping the strip of tape across the front of the ankle, around the back of the Achilles tendon and diagonally back up the front of the shin. Once the tape reaches the side of the leg, carefully tear the tape and gently press the end into the skin. Avoid wrapping the tape too tight around the Achilles tendon, which may cause additional pain.
Step 6
Walk around for a few seconds and pay attention to how the tape feels on your leg. If the tape feels too tight or loose, remove and reapply. The tape should reduce some of the pressure on the lower shin bone.
Step 7
Apply two additional layers of tape once you are pleased with the placement. Each layer should slightly overlap the previous layer. Ensure the tape covers the painful area on the shin.
Tips and Warnings
- If you are allergic to latex, you may be unable to use certain types of zinc oxide tape, so select a tape that will not trigger an allergic reaction.
- Although taping can be an effective method of reducing shin splints pain, do not use it as the sole treatment. Get plenty of rest, ice the area, do some gentle stretching and take nonsteroidal anti-inflammatory medicine. Consult your physician for proper treatment options for your condition.
Things You'll Need
- Razor
- Shaving cream
- Underwrap (optional)
- Zinc oxide tape
