Shin splints, officially diagnosed as medial tibial stress syndrome, plague many runners. According to a 2023 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% of all running-related injuries. 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 2018 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.
'Shin splints happen when you overload the muscles in the front of your shin, causing inflammation in the muscle, tendon and bone,' says Cameron Yuen, senior physical therapist at Bespoke Treatments in New York City. 'Kinesio tape lifts the superficial tissues, which promotes healing by moving waste products out of the area and stimulates nerve endings that relax the muscle.'
How to use KT tape for shin splints
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.
'Shin splints are often caused by going too hard or too far without building up to it,' he says. If you feel better, increase your mileage by 10 percent each week; if you’re still hurting, see a sports doctor [or physiotherapist] to rule out a stress fracture. 'Shin splints respond well to rest, so something else is going on if you still feel pain,' Yuen adds.
Here’s how to properly use KT tape for shin splints. Keep in mind, it’s always smart to see a professional for taping or to assess any injuries or aches and pains you might be feeling regularly on the run. They can not only apply the tape properly, but also help you figure out the root cause of the problem.
1.Measure
Sit with your leg straight, foot flexed. Hold the tape at the centre top of the foot (about two inches beneath the top of the big toe) and unroll the tape until it hits just below the outside of the knee. Cut the tape at that length.
2. Stick
Without stretching the tape, peel two inches of adhesive away and stick just below the outside of the knee.
3. Stretch
Peel off the remaining paper and stretch the tape to stick it just beneath the base of the big toe while the foot is still flexed.
Pro tip: To keep the tape from coming off, do not stretch the tape at adhesion points.
4. Press
Point your toes, lightly pressing the tape to your shin until flat.
5. Add
Cut additional strip(s) the length of the full width of the shin, then
stick across the bone, stretching the tape laterally over your pain points.
Pro tip: Leave the tape on for up to a week. You can still shower and exercise with it on.
