Just a simple roll of tape can provide instant relief from shin pain. Elite Physiotherapist Neal Reynolds demonstrates a simple shin splints taping technique that can be applied before training or to help take the strain off the shin when resting.
The following guidelines for shin splints taping are for information purposes only. We recommend seeking professional advice before attempting any self-treatment. Taping shin splints is a great way to provide support and relief from pain originating at the lower third of the inside side of the shin bone or tibia.
How to tape shin splints
All that is required is a simple roll of 2.5cm or 1-inch nonstretch zinc oxide tape. Slightly wider 3.8cm or 1.5-inch tape can be used for larger legs but the 1-inch size should be fine for everyone.
Underwrap and skin adhesive is optional. The tape will be more effective if applied directly to the skin. However, the skin will need to be free of hair or shaved to allow the tape to stick effectively and prevent pain when removing. The tape can be applied onto underwrap which is secured with a skin adhesive, however, it is unlikely to be as effective or last as long as tape applied directly to the skin.
Starting with the bony bit on the inside of the ankle apply a strip of tape across the front of the ankle, around the back of the Achilles tendon (not too tight here) and then diagonally across and up the front.
Make sure it is not too tight around the back of the Achilles tendon but you might like to try a little pressure as the tape comes up the front. You may need to experiment a few times
Repeat the shin splints taping two more times slightly overlapping the first one as shown opposite. Make sure the tape covers the painful area on the inside of the shin.
If done correctly this is a very good taping that will take the pressure off the lower shin. Remember that you can rid yourself of shin splints but must also use all other methods of treatment possible.
Warning be aware:
If you are allergic to tape or the latex in some zinc oxide tape then use tape that will not cause a reaction or do not tape at all. Do not apply the tape too tightly, particularly around the back of the Achilles tendon. This may cause unnecessary pain.