If you’re a runner or enjoy high-impact sports, you may be familiar with the sharp, aching pain of shin splints. This common overuse injury can be frustrating and, if left untreated, may lead to more serious problems. Fortunately, knowing how to strap shin splints properly can provide much-needed support and comfort while you recover.
What Are Shin Splints?
There can be several different types of Shin splints, but the most common is known as medial tibial stress syndrome. It refers to pain and inflammation along the inside edge of your shinbone (tibia). They typically occur from repetitive stress on the bone and surrounding muscles, common in:
- Runners
- Dancers
- Athletes involved in jumping sports
Symptoms include tenderness, soreness, and pain that worsens during exercise.
Explore our physiotherapy services to learn how we can help manage these and other sports injuries.
Can Strapping Help with Shin Splints?
Yes, strapping (also called taping) can be an effective short-term solution to reduce pain and provide additional support to the muscles and tissues surrounding the tibia. It helps to:
- Decrease strain on the soft tissues
- Improve proprioception (body awareness)
- Encourage better biomechanics
- Allow continued activity with reduced discomfort (but always under physio guidance)
Strapping is most effective when used in combination with a full treatment and recovery plan from a qualified physiotherapist.
How to Strap Shin Splints: A Step-By-Step Guide
1. Gather Your Materials
You’ll need:
- Rigid sports tape or kinesiology tape
- Scissors
- Clean, dry skin free of oils or lotions
2. Position Yourself Correctly
Sit comfortably with your knee slightly bent and foot relaxed. This makes it easier to apply the tape with the correct tension.
3. Apply an Anchor Strip
Start by placing an anchor strip around the lower calf just below the knee, but above the sore area of the shin. This provides a stable base for the support strips.
4. Apply Support Strips
Using strips of tape, start from the outside of the lower leg, crossing diagonally down over the shin to the inside of the ankle. Use light tension to avoid cutting off circulation.
Repeat the process with overlapping strips to form a criss-cross pattern. This helps reduce the pull on the soft tissues around the shinbone.
5. Secure with a Final Anchor
Finish by wrapping a final anchor strip around the lower calf to keep the support strips in place.
6. Test for Comfort
Ensure the tape feels supportive but not restrictive. You should be able to walk without tingling, numbness, or increased pain.
Note: Strapping should only be used as a temporary measure. For best results and to address the underlying cause of your shin splints, consult with a physiotherapist.
This taping technique described above is mainly used with Rigid Sport Tape. A similar taping technique can be used with the more flexible Kinesiotape (otherwise known as Rocktape) , and has a similar principle of attempting to pull tension off the muscles as they attach to the border of the bone of the tibia.
Important Tips for Strapping
- Avoid taping directly over open wounds or irritated skin.
- Replace tape every few days or when it becomes loose or uncomfortable.
- Don’t rely on taping alone; it’s most effective when combined with physiotherapy, strength work, and rest.
Visit MGS Physiotherapy to book a consultation and get a tailored treatment plan.
The Role of Physiotherapy in Shin Splint Recovery
At MGS Physiotherapy, we go beyond strapping to address the root cause of your shin splints. Our experienced team offers:
1. Thorough Assessment
We look at your running technique, footwear, training load, and biomechanics to identify contributing factors.
2. Hands-On Manual Therapy
Soft tissue massage, dry needling, and joint mobilisation can relieve pain and promote healing.
3. Personalised Exercise Programs
Your physio will guide you through exercises to:
- Improve flexibility in the calves and ankles
- Strengthen the muscles of the lower legs and hips
- Correct biomechanical issues to prevent re-injury
4. Education and Prevention
We help you modify training loads, choose appropriate footwear, and provide tips to reduce the likelihood of future flare-ups.
Our approach focuses on safe and gradual return to running or sport with full confidence. As much as our aim is to get you to be able to stay active, it is imperative to recognise the activity which led to the injury and back off enough intensity to give it a chance to settle before emarking on the return to activity program.
Don’t Ignore Shin Pain
Early intervention is key. Ignoring shin splints can lead to worsening pain or more serious injuries such as stress fractures.
If you’re experiencing shin pain or suspect you have shin splints, don’t wait. A professional assessment and treatment plan can get you back on track safely and faster.
Call now to book your sports physio appointment with MGS Physiotherapy.
CALL NOW TO BOOK YOUR APPOINTMENT