Shin splints, or medial tibial stress syndrome, occur when excessive stress is placed on the shinbone and surrounding muscles. This condition is common among runners, athletes, and individuals who engage in repetitive lower-leg activities. Strapping the shins provides support, reduces strain on the muscles, and helps alleviate pain. Proper taping technique can also aid in recovery and prevent further injury. Here is how to strap shin splints.
- Gather the Necessary Materials
To strap shin splints, you will need athletic tape, kinesiology tape (KT tape), or an elastic bandage. Pre-wrap may be useful to prevent skin irritation, and scissors will help cut the tape to the required length. If using KT tape, ensure the skin is clean and dry before application.
- Position the Leg Correctly
Sit in a comfortable position with the affected leg extended. Keep the foot relaxed and point the toes slightly upward. This position helps maintain a natural alignment while wrapping.
- Apply an Anchor Strip
Start by placing an anchor strip of tape just above the ankle and another one just below the knee. These strips act as the foundation for the taping and help keep the support in place. Make sure they are snug but not too tight.
- Use Vertical Support Strips
Apply vertical strips of tape along the shinbone, starting from the anchor near the ankle and moving up toward the knee. These strips help distribute pressure and reduce muscle vibration, which can contribute to pain. Slightly overlap each strip for added support.
- Apply a Figure-Eight Wrap
For additional stability, wrap the shin in a figure-eight pattern, moving diagonally from the lower leg to the upper shin and back down again. This method provides compression while allowing some flexibility for movement.
- Use Kinesiology Tape for Muscle Support
If using KT tape, cut a long strip and apply it along the shinbone with light tension. This helps relieve pressure on the muscles while maintaining mobility. A second shorter strip can be placed across the most painful area for additional support.
- Check Circulation and Comfort
Once the shin is strapped, gently move the foot and leg to ensure the wrap is supportive but not too restrictive. If the toes feel numb or discolored, loosen the wrap slightly. The tape should feel secure but not cause discomfort.
- Use Additional Support if Needed
For severe shin splints, compression sleeves or braces may provide longer-lasting support. These alternatives are easier to wear and remove while still offering protection against strain.
- Remove the Tape After Activity
Taping is a temporary solution and should not be left on for extended periods. After exercise or physical activity, remove the tape to allow the skin to breathe. If shin splints persist, rest, ice therapy, and stretching can aid recovery.
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