How to apply Tape: Shin Splints

The shin is the common name for the front of the lower leg bone (tibia) and its associated muscles and tendons. While the tibialis posterior serves to point the toes and foot downwards (plantarflexion), muscles on the front of the leg (primarily the anterior tibialis) serve to point the toes and foot upwards (dorsiflexion).

Anterior shin splints exist on the front of the lower leg and involve the tibialas anterior, while posterior shin splints present pain along the inside edge of the lower leg in the tibialis posterior tendon. As we walk or run, the tibialis anterior slows and steadies the motion of the foot as it hits the ground and lifts the foot during the swing phase of gait to prevent the toes from dragging the ground and prepare the foot for heel strike. Problems in this cycle often result in anterior shin splints, also known as medial tibial stress syndrome (MTSS), and are the most common cause of anterior shin pain.

The causes of shin splints can be many and multifaceted. Overuse in activities like running, jogging, or cycling can result in various types of inflammation. New activities, changing running surfaces or frequent activity on hard surfaces, wearing poorly fit or worn shoes, a drastic increase in activity, or running on uneven surfaces can also make an individual more susceptible to development of shin splints. Along with overactive calf muscles, over-striding is often a component of the biomechanical problem underlying the root cause. As explained above, the tibialis anterior is very important during gait. The tibialis anterior muscle and tendon lengthen past their “normal” range when one over-strides. To compensate and find new room for movement, the muscle will separate from the tibia (shinbone) and result in inflammation and pain.

Initially the pain may be very similar to other kinds of tendonitis in that it will start off sharp and then decrease as the body “warms up”. The pain then generally returns upon the end of activity. In more serious cases, or in untreated long time sufferers, the pain can become severe and progress into stress fractures. Symptoms usually occur on the front edge of the shinbone and can be recreated when bending the foot upwards or when pressed.

KT Tape can help relieve the pressure and strain on the tissue as well as relax the muscles of the shin. KT Tape will also increase proprioceptive awareness along the tibialis anterior and increase circulation to help quell inflammation. Use KT Tape in conjunction with rest to promote the healing process and see reduced recovery times*. Make certain to ice after activity as well as take NSAIDs for pain relief. As the condition worsens the pain is constant and could result in stress fractures if not managed properly. Use the following additional conservative therapies to help speed the recovery process:

• Adjust to the proper footwear for foot type • Run on softer surfaces • Correct form • Stretch sufficiently prior to activity • Massage • Decrease stride length • Avoid running on hills, especially downhill • Use the KT Tape arch support application • Thorough calf stretching • Mix up cardio workouts; cross-train.

Application overview

The shin serves to point the toes and foot upwards (dorsiflexion). Causes of shin splints may include overuse, inflammation, poorly fitting or worn shoes, drastic increases in activity, or changes in running surfaces. KT Tape helps treat the condition by relaxing associated muscles, relieving pressure on tissue to reduce pain, and increasing circulation.

What you need

2 strips of KT TAPE
1 full 25cm strip
1 full 25cm strip cut in half

Apple before activity

Apply one hour before beginning activity

Clean skin

Clean dirt, oils and lotions from area

Activate adhesive

After application rub tape vigorously to activate adhesive

Body position

how to apply tape to shin splints step 1

Bend leg at a 45 degree angle and point toes away from shin

how to apply tape to shin splints step 2

0% STRETCH

ANCHOR: Anchor a full strip at the base of the shin without stretch.

how to apply tape to shin splints step 3

50% STRETCH

APPLY: Apply the tape up the shin over the area of pain with 50% stretch.

how to apply tape to shin splints step 4

0% STRETCH

FINISH: Apply the last 5cm of the tape without stretch.

how to apply tape to shin splints step 5

80% STRETCH

ANCHOR: Anchor the middle of a half strip of tape below the point of pain with 80% stretch.

how to apply tape to shin splints step 6

0% STRETCH

APPLY: Apply ends of tape without stretch.

how to apply tape to shin splints step 7

80% STRETCH

ANCHOR: Anchor middle of a second half strip above the point of pain with 80% stretch.

how to apply tape to shin splints step 8

0% STRETCH

APPLY: Lay the ends down without stretch.

CAUTION: If you have skin sensitivities, cancer, or are pregnant, consult your doctor before use. Discontinue use if skin becomes irritated or sore. KT TAPE® is not a replacement for professional medical care. Warranties and remedies limited to product replacement cost. READ ALL CAUTIONS ON ENCLOSED INSTRUCTION SHEET PRIOR TO USE.