Experiencing the nagging ache of shin splints? You’re not alone! Often linked to activities like running, this pain can sideline even the most dedicated athlete. Luckily, kinesio tape offers a powerful, drug-free solution. In this guide, we’ll explore how strategic application of shin splints kinesio tape can provide support, reduce inflammation, and get you back on track. Let’s dive in and learn how to harness the benefits, like many patients who utilize the RockTape method for pain relief!
Image taken from the YouTube channel KT Tape , from the video titled KT Tape – Posterior Shin Splints .
Tape Away Shin Splints: Your Kinesio Taping Guide
Shin splints got you down? Don’t let them sideline you! Kinesio tape can be a fantastic tool to help manage the pain and support your recovery. This guide will walk you through everything you need to know to effectively use kinesio tape for shin splints. We’ll cover the basics, step-by-step application techniques, and important considerations to ensure you get the most out of your taping efforts.
Understanding Shin Splints and Kinesio Tape
Before we dive into the taping, let’s quickly understand what we’re dealing with. Shin splints, medically known as medial tibial stress syndrome (MTSS), cause pain along the shinbone. This pain is often due to overuse, improper footwear, or sudden increases in activity. Kinesio tape, a thin, stretchy athletic tape, can provide support and pain relief by gently lifting the skin. This lift can reduce pressure on underlying tissues and improve blood flow, potentially aiding the healing process.
How Kinesio Tape Helps with Shin Splints
Kinesio tape works through several mechanisms to provide relief from shin splints:
- Pain Reduction: By lifting the skin, the tape can reduce pressure on pain receptors, potentially decreasing discomfort.
- Muscle Support: The tape can provide gentle support to the muscles around the shinbone, reducing strain.
- Improved Circulation: By lifting the skin, the tape may improve blood flow to the area, promoting healing.
- Reduced Inflammation: The tape’s lifting action can help to drain excess fluid and reduce inflammation in the affected area.
It’s crucial to remember that kinesio tape is a tool to manage symptoms, not a cure. Addressing the underlying causes of your shin splints, like improving your training regimen or getting better shoes, is equally important.
Preparing for Kinesio Tape Application
Proper preparation is key to successful taping. Here’s what you need to do:
- Gather Your Supplies: You’ll need kinesio tape (pre-cut strips are convenient), scissors (if using uncut tape), and rubbing alcohol.
- Clean the Area: Wash and dry the area around your shin thoroughly. Use rubbing alcohol to remove any oils or lotions that might prevent the tape from adhering properly.
- Trim Hair (if necessary): Excessive hair can interfere with the tape’s stickiness. If needed, trim the hair in the area where you’ll be applying the tape.
- Measure the Tape: Based on the specific application technique you choose (described below), measure and cut the kinesio tape to the appropriate length. Remember, pre-cut strips are a great option for beginners.
Kinesio Taping Techniques for Shin Splints
Here are a couple of popular and effective shin splints kinesio tape application methods. Remember to listen to your body and adjust the tape placement if you experience any discomfort or increased pain. Before applying any tape, consult with a medical professional or physical therapist to determine if kinesio taping is right for you and to receive personalized instructions.
Technique 1: The "I" Strip Method
This method uses a single strip of tape to provide support along the shinbone.
- Anchor Point: With your foot flexed (toes pointing towards your shin), measure the length of tape needed from just below the knee to just above the ankle. Round the corners of the tape with scissors to prevent peeling.
- Application: Remove the backing from the anchor portion (the first 1-2 inches) of the tape.
- Apply Anchor: With NO stretch, apply the anchor just below the knee on the inside of your leg.
- Apply Tape: Gently remove the rest of the backing, and with your foot flexed, apply the tape down the shin with a slight (10-25%) stretch.
- End Point: Apply the last 1-2 inches of the tape (the "end") with NO stretch, just above the ankle.
- Activate the Adhesive: Rub the tape firmly to activate the adhesive.
Technique 2: The "Y" Strip Method
This method uses a "Y" shaped strip of tape to surround and support the affected muscle.
- Prepare the Tape: Cut a strip of kinesio tape into a "Y" shape, leaving a 2-3 inch base. Round the corners. Measure the tape with your foot dorsiflexed (toes pointing upward) to fit from below the knee to the arch of the foot.
- Anchor: With your foot dorsiflexed, apply the base (the "tail" of the "Y") of the tape on the inside of the leg, just below the knee, without any stretch.
- Apply "Y" Branches: Remove the backing from one "branch" of the "Y" and apply it along one side of the shinbone with a slight (10-25%) stretch. Then, remove the backing from the other "branch" and apply it along the other side of the shinbone with the same amount of stretch.
- End Points: Apply the ends of the "Y" (the last 1-2 inches of each branch) without any stretch, just above the ankle, mirroring each other.
- Activate Adhesive: Rub the tape firmly to activate the adhesive.
Important Considerations for Shin Splints Kinesio Tape Application
- Skin Sensitivity: If you have sensitive skin or a history of allergic reactions, test a small piece of tape on your skin before applying the full application.
- Tape Stretch: Be mindful of the amount of stretch you apply to the tape. Too much stretch can cause skin irritation or discomfort. The described percentages (10-25%) are guidelines; listen to your body.
- Tape Duration: Kinesio tape can typically be worn for 3-5 days, even during showers.
- Removal: To remove the tape, gently peel it off in the direction of hair growth. Applying oil or lotion can help to loosen the adhesive and make removal easier.
- When to Stop: If you experience increased pain, numbness, tingling, or skin irritation, remove the tape immediately.
- Consult a Professional: If your shin splints persist or worsen, consult with a medical professional or physical therapist for a proper diagnosis and treatment plan. Kinesio tape is a supplemental therapy and not a replacement for comprehensive medical care.
Troubleshooting Common Kinesio Tape Issues
Here are a few common problems you might encounter and how to solve them:
| Issue | Possible Cause | Solution |
|---|---|---|
| Tape Peeling Off | Improper cleaning, excessive sweating, friction | Ensure skin is clean and dry. Use tape adhesive spray. Round the corners of the tape. |
| Skin Irritation | Excessive stretch, allergic reaction | Reduce tape stretch. Test a small area first. Use hypoallergenic tape. |
| No Pain Relief | Incorrect application, underlying condition | Review application technique. Consult a professional to rule out other causes of pain. |
| Discomfort | Excessive stretch, tape too tight | Reduce tape stretch. Reapply the tape with less tension. |
FAQs: Tape Away Shin Splints!
Got questions about using kinesio tape for shin splints? We’ve got answers! Here are some common queries about applying kinesio tape to alleviate shin splint pain.
How does kinesio tape help shin splints?
Kinesio tape can help shin splints by lifting the skin, which reduces pressure on the underlying tissues. This decompression improves blood flow and reduces inflammation, thus easing the pain associated with shin splints.
Where exactly should I apply the kinesio tape for shin splints?
For shin splints, generally apply the kinesio tape along the length of the shin, starting from just above the ankle and extending towards the knee. Follow the specific directions for medial or anterior shin splints.
How long should I leave the kinesio tape on?
Typically, kinesio tape can be left on for 3-5 days. However, if you experience any skin irritation, remove it immediately. Monitor your skin for any adverse reactions while using shin splints kinesio tape.
Can I shower or exercise with kinesio tape on?
Yes, kinesio tape is water-resistant and designed to withstand showering and exercise. Just pat it dry gently afterwards. Using kinesio tape while being active is a common technique for managing shin splints.
So, there you have it – your guide to shin splints kinesio tape! Give these techniques a try, listen to your body, and get back to doing what you love. Happy taping!