How to Tape & Wrap a Shin Splint

Tape and wrap shin splints before jogging.

A shin splint is pain in your lower leg region. The causes include overworking the leg or not adhering to proper warm-up exercises. This pain can appear suddenly. The only treatment is plenty of rest and ice compacts. In addition, muscle relaxers or over-the-counter medication may relieve some pain. Taping and wrapping a shin splint is important if you are applying pressure to your leg for long periods.

Things You'll Need

• Pre-wrap bandage
• Trainers tape
• Flexible bandage

Instructions

1. Sit in a low chair so that the foot can rest flat on the floor. This allows the muscles in your calf to relax while taping and wrapping.

2. Use a pre-wrap bandage, such as Cramer Pre-Wrap Roll. This will prevent irritation from the tape as well as protect your leg hairs. Begin at the ankle and wrap around to mid-calf. Tear off.

3. Start at the front side of the ankle. Push down the trainer's tape, for instance Professional Athletic Trainer's Tape. Wrap around the ankle and go up the leg at a 45-degree angle. Tear the tape and push down to attach. Do not wrap too tightly, the leg needs breathing room to move.

4. Add another piece of tape to the edge of the first to overlie the tape. Use the same angle as in step 3. Rip the tape. Repeat overlapping the tape two more times. When you finish, the bottom part of your shin is completely tape. Additionally, four strips of tape will be going up your shin at a 45-degree slant.

5. Loosely wrap a flexible bandage around the taped area, for example an Ace bandage. Start at the top of the ankle. Cover the entire taped area and fasten using a flexible bandage clip. This will allow the tape to stay in place while giving your leg movement.

Tips & Warnings

• Remove the tape after you complete the physical activity. Elevate the leg and apply a cold compress.

References

• Taping and Wrapping a Shin Splint -- Spinal Health
• Taping Shin Splints Video -- TV Lesson