How to tape shin splints kt tape

When you overuse the muscles in your shins, they can become inflamed. Inflammation, more often than not, causes pain. So, if anywhere between your knees and ankles become painful, you could have shin splints, or as medical professionals like to call them, medial tibial stress syndrome. Learning the correct technique on taping for shin splints can help relieve some of your pain and prevent future injuries.

We earn a commission for products purchased through some links in this article. Why Trust Us? Shin splints , officially diagnosed as medial tibial stress syndrome, plague many runners. According to a research review published in Cureus , runners make up the majority of people who suffer from shin splints and shin splits account for up to 16 percent of all running-related injuries. While gradually increasing your training volume , wearing the right shoes, and pay attention to pronation may all help to lower your risk for the condition, KT tape may also help to control aches associated with shin splints.

How to tape shin splints kt tape

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Healthline only shows you brands and products that we stand behind. Shin splints, or medial tibial stress syndrome, occur when the muscles, tendons, and bone tissue surrounding the shinbones become inflamed. You may experience discomfort and soreness where the muscles connect to the bone along the front or inner edge of your shinbone, or tibia. The pain may be dull, sharp, or throbbing. This often happens due to repetitive activities, overuse, and lack of variation in your fitness routine. People with flat feet and stiff arches are also prone to shin splints. Returning to exercise after a break or increasing the intensity or frequency of your workouts can also play a part. Kinesiology therapeutic KT tape may help prevent and treat shin splints. KT tape may also help stabilize the muscle around the shin and improve blood flow. Using tape provides compression, which may help to boost circulation and reduce pain.

Here is a short video of how long-distance runner Jess Trengove uses kinesiology tape to prevent and relieve shin splints:.

We earn a commission for products purchased through some links in this article. Shin splints , officially diagnosed as medial tibial stress syndrome, plague many runners. While gradually increasing your training volume, wearing the right running shoes and paying attention to pronation may all help to lower your risk for the condition, KT tape may also help to control aches associated with shin splints. In fact, a study published in in The Journal of Sports Medicine and Physical Fitness, found that when 40 participants with symptoms of shin splints wore KT tape aka, kinesio tape for just a week, they experienced less pain and showed improvement in functional activity compared to those who used shoe insoles. Because KT tape stretches, it allows you to move as you typically do, so you can still log the miles in your training plan. Yuen recommends taping the area per the how-to explained below he uses RockTape , and advises you cut your mileage in half for the two weeks that you wear the tape.

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.

How to tape shin splints kt tape

They can halt even the most dedicated in their tracks, sometimes taking what feels like forever to heal. Giving those aching muscles some well-deserved relief. However, the challenge lies in understanding the precise technique: where to tape, how to tape, and why. Shin splints is a catch-all term for that aching pain you feel along the side of your shin. Why Me? Love running marathons? Fancy a game of tennis? Extended periods of high-impact exercise without proper rest and recovery can lead to shin splints. By providing support and stability to muscles and joints without restricting movement, it can help:. Besides KT tape, remember that rest, stretching, and strength training can also work wonders in managing and preventing shin splints.

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When to talk with a pro. Why Elastoplast? Wind the tape around the back of your leg back towards the inside in an upwards direction. Pro tip: Leave the tape on for up to a week. You can buy custom or over-the-counter orthotics. Inflammation, more often than not, causes pain. What to know about foot stress fractures. Step 5 Repeat steps using the second piece of tape. Best Folding Treadmills. It also helps to improve circulation for pain relief. Point toes, lightly pressing tape to shin until flat. Fix one end of the rigid strapping tape on the bony ridge of your lower leg, just above the ankle and pull the tape towards your outer leg. Medically reviewed by Daniel Bubnis, M.

Shin splints are one of the most feared sports injuries because of their debilitating pain and slow healing.

They can determine if another condition is responsible for your symptoms. All you need to know about treating foot arch pain. If you have sensitive skin, apply a layer of Elastoplast Pre-Taping Underwrap prior to taping with rigid strapping tape. Shin splints , officially diagnosed as medial tibial stress syndrome, plague many runners. To help the tape adhere to your skin, shave the affected area. Follow these five simple steps to relieve and prevent shin splints: Step 1 If you have sensitive skin, apply a layer of Elastoplast Pre-Taping Underwrap prior to taping with rigid strapping tape. Head Injury. This often happens due to repetitive activities, overuse, and lack of variation in your fitness routine. While gradually increasing your training volume, wearing the right running shoes and paying attention to pronation may all help to lower your risk for the condition, KT tape may also help to control aches associated with shin splints. Other tips. Here are a few tips to aid in a speedy recovery:. Was this helpful?