Shin splints, medically known as medial tibial stress syndrome, are a common complaint among runners, often described as a dull ache along the inner edge of the shinbone. Taping the lower leg provides external support that can help manage this pain, allowing you to maintain your training schedule with greater confidence. This method works by stabilizing the muscles that attach to the tibia, reducing the strain on the bone and surrounding soft tissues during impact.
Understanding the Mechanism of Shin Splint Taping
The primary goal of applying tape to the lower leg is to control tissue vibration. When you run, the repetitive striking of your foot generates forces that cause the soft tissues in the lower leg to vibrate excessively. This vibration irritates the periosteum—the thin layer of tissue covering the tibia—resulting in pain. By applying tape in specific patterns, you create a supportive framework that limits this motion, effectively reducing the load on the sensitive areas.
Preparing Your Leg for Application
Before placing any tape on your skin, thorough preparation is essential for optimal results. You should start by shaving any hair on the lower part of your leg to prevent discomfort when removing the adhesive later. It is also crucial to clean the skin thoroughly to remove any oils or sweat that might prevent the tape from sticking properly. Drying the area completely ensures a secure bond that lasts through your entire run.
Required Materials
1 to 2 rolls of rigid athletic tape (usually 2 inches wide)
Underwrap or pre-wrap to protect sensitive skin
Scissors for cutting the tape
Rubbing alcohol for cleaning the skin
Step-by-Step Taping Procedure
Begin by positioning your foot in a slightly dorsiflexed position, meaning your toes should be pulled up toward your shin. This position helps to lengthen the muscles and tendons, creating better tension on the tape during application. Start applying the tape about an inch below the kneecap, moving down toward the ankle. The first strip should run vertically along the outer edge of the leg, serving as an anchor for the subsequent supportive strips.
Creating the Supportive Strips
Subsequent strips should be applied in a fan-like pattern, extending diagonally from the outer edge of the leg toward the inner edge. This "crisscross" or "herringbone" configuration is highly effective because it mimics the natural direction of the muscle fibers. You should apply moderate tension to the tape as you lay it down; this tension helps lift the skin slightly away from the underlying tissue, reducing pressure on the sore area.
Ensuring Comfort and Effectiveness
To prevent the tape from pulling on the hair or feeling too restrictive, it is highly recommended to apply a thin layer of underwrap. This protective layer acts as a barrier between the adhesive and the fine hairs on your leg, making the removal process significantly less painful. When you remove the tape after your run, do so gently and slowly, pulling in the direction of hair growth to minimize skin irritation.
While taping is a valuable tool for managing discomfort, it should be part of a broader approach to recovery. Gradually increasing your mileage, incorporating proper warm-up routines, and ensuring you have adequate footwear are all critical factors in preventing the recurrence of shin splints. If the pain persists despite taping, it is wise to consult a healthcare professional to rule out more serious conditions.
