Taping Shin Splints
Taping shin splints with kinesioligy tape can be an effective method on either preventing or treating the symptoms of shin splints.
Using kinesiology tape helps you relax the muscles around the tibia and reduce the pressure on tissues to alleviate pain. Taping shin splints can also increase your circulation which helps in recovery.
Using the tape to treat shin splints is only a supportive measure, but in some cases it can be helpful in managing and avoiding the injury altogether.
Other treatment measures methods should be used in addition of kinesiology tape to completely heal the injury.
How to Tape Shin Splints
To prevent shin splints during practice or any sports activity, it is vital that the athlete should wear correct footwear with enough shock absorption characteristics. Taping up is also effective in some cases. Athletes that already have shin splints may experience some discomfort and taping up also helps with this. Learn how to correctly tape your shin splints:
The use of tape to treat a certain area helps relax the muscles in that location and reduces the amount of pressure and stress in certain tissues to minimize pain. Taping up shin splints also provide additional support and stabilization by minimizing unnecessary movement thus allowing the muscles to rest which promotes the healing process. Taping can also increase blood flow and circulation by gently introducing compression of the afflicted area which aids rehabilitation and also helps in recovery.
Many other treatment routines and methods should be used in conjunction with taping up to fully heal the injury. Using the tape in treating shin splints is only one measure among others but it is indeed supportive in managing and preventing the injury.
A drawback to some tapes is that the skin might need some shaving to be free of hair to effectively permit the tape to adhere to the skin and avert pain during tape removal. Please do note of the tape’s written notices as certain people may have allergies to the tape’s active components.
Recommended Kinesiology Tapes (2014)
RockTape currently has over 700 reviews with the average rating of 4.3 out of 5 stars. It is designed to to meet the demands of endurance athletes like runners, cyclists and swimmers. Many consider it to be the best tape in the market. It is available in almost 40 different colors with the standard size of 2-Inch x 16.4-ft.
MummyTape is a high quality kinesiology tape which is marketed as the best sticking tape. It has almost exclusively 5 star reviews from athletes who have tried it. A lot of tapes have the problem of coming off with heavy sweating during exercise. It is available in 4 different colors. The tape is waterproof and in best cases can be worn up to five days.
KT Tape is perhaps the most well known tape brand, trusted by millions. The tape has a 160% elasticity compared to the 180% elasticity of the other brands. It has been pre-cut into twenty easy to apply ten inch strips. One roll is expected to last 40-60 days depending on usage. KT Tape comes with 10 different colors.
Arch Taping for Shin Splints
People suffering from shin splints can benefit from taping that provides support to the arch. It is very common for people with flat feet to suffer from shin splints and by reducing the stress from running the injury could be prevented.
- Basic Arch Support Method Prepare a piece of ½ inch felt to be placed in the foot’s longitudinal arch. Trim down the edges so that these will not irritate the foot. Let the person hold the foot at roughly a 45-degree angle then put the felt on the arch in between the ball of the foot and the heel area. Secure the felt with pre-wrap and put strips of tape around the foot while pulling lightly up on the arch. Start placing the strips at the ball of the foot.A very simple version involves Beginning at the top of the foot and wrapping outward under the foot and up across the arch while pulling snugly for support with a total of 3 or 4 repetitions.
- “X” Arch Taping Method Hold the foot at a 90-degree angle with the toes curled slightly pointing down. Gently place an anchor strip around the ball of the foot using 2-inch tape. Utilize 5 one-inch strips of tape and begin each strip at the base of a unique toe with each strip of tape beginning and ending at the same toe. Top it off by putting strips of tape around the foot with emphasis on lightly pulling up on the arch.
Shin Taping Methods
Athletes suffering from shin splints may also benefit from taping that pulls the muscle closer to the shins. This provides stabilization as well as slight compression that aids healing and reduces swelling.
- Basic Shin Taping Position the foot at a 45-degree angle. Put strips of tape around the lower leg area beginning near the ankle. First go around the outside of the leg and finish it by gently pulling crosswise the inside of the leg. The tape must be slightly rigid, but not too tight.
- Anterior / Medial Taping Starting from the front of the ankle, wrap tape starting from the outside around the back of the ankle and up to the inner calf and shin at a 45° angle. Repeat for a total of 3 or 4 time and close at both top and bottom.
- Lateral Taping Begin at the front area of the ankle and wrap the tape from the inside around the back of the ankle and up the outer calf and shin area at a 45° angle. Repeat for a total 4 repetitions and close at both top and bottom.
While shin splints taping can very effective, it is best to use along other rehabilitation techniques. Other methods for healing shin splints include rest, exercises, stretching, massage, using correct type of running shoes and equipment. The problem is not typically solved by only using one of the methods.
Looking for more? Refer to our treatments for shin splints for other forms of rehabilitation.