You can get trainer’s and kinesiology tape at most pharmacies and sports stores, and even some larger retailers. Some professionals suggest black tape, which may adhere better to sweaty skin. Though duct tape may work in a pinch, as it is as supportive as trainer’s tape, duct tape was not meant to be used on skin, and therefore the adhesive is much stronger. If you tape your legs with duct tape, you risk blistering and shearing of the skin.
You can use any kind of mild or simple soap to clean your leg.
Make sure to shave carefully so that you don’t cut your skin and cause further injury.
Underwrap and skin adhesives are optional. Simply apply the skin adhesive and the underwrap to the areas of your skin you plan to tape. You can get underwrap and skin adhesive at most pharmacies and possibly some sports stores.
Cut pieces of your tape to a length of 12–18 inches (45. 7 cm) depending on how tall you are. If you are smaller, use less tape, and if you are taller, use more. Round the edges of the tape for easier application. Remove any backing from the tape before you wrap your shin.
Flex your foot to a 45 degree angle.
The tape should be taut but not tight. You don’t want to cut off your circulation. If your skin gets very red or starts to throb, you may have wrapped it too tightly.
Tape around the leg two more times, overlapping each previous band of tape slightly. The tape should cross over the part of your shin that is in pain. Do not wrap your calf muscle.
Wrap using the “X” arch taping method by holding your foot at a 90-degree angle with your toes curled slightly downward. Use one strip of tape around the ball of your foot as an anchor. Place additional strips of tape at the base of each toe and extend them up to your shin. You can opt to put tape strips around the arch of your foot for added support. Wrap using the “lateral taping” method by starting tape at the front area of the ankle and continuing to wrap it around the back. Then wrap the tape up the outer calf and shin area at a 45-degree angle. Repeat this process four times for a support.
If you chose to not shave your legs before taping, you may experience some discomfort.
If you do high-impact activities such as running or tennis, switch to lower-impact options. You can try biking, walking, or swimming to stay active while giving your legs a rest. You may also want to rest your legs completely for a while. Begin gently moving the affected area if you take a few days of full rest to help prevent stiffness unless it causes too much pain.
You can use an ice pack as often as necessary for 20 minutes at a time. You can take a slush bath by mixing ice and water in a bathtub. Soak your legs for up to 20 minutes. You can freeze a plastic foam cup full of water to gently massage the affected area. If it is too cold or your skin gets numb, remove the pack.
Take over-the-counter pain relievers such as ibuprofen, naproxen sodium or acetaminophen. Ibuprofen and naproxen sodium may also help alleviate some of the swelling. Aspirin should not be taken by anyone under 18 without a doctor’s permission, due to the risk of Reye’s syndrome.
You can see your regular doctor or visit an orthopedist, who specializes in treating disorders such as shin splints. Your doctor will conduct a physical exam to check for signs of shin splints and will also likely ask for a health history, including factors such as what type of activities you do and what type of shoes you wear.
For example, if you run on roads, get shoes with ample cushion. In addition, replace your shoes about every 350 to 500 miles (560 to 800 kilometers). Most sports stores and specialty stores can help you find the right shoes for your activity.
You can get arch supports at many pharmacies and most sports stores.
Be sure to begin new activities slowly and increase them gradually.
Toe raises may help strengthen your calves and prevent shin splints. Stand up and slowly rise up on your toes. Hold for two seconds and then slowly lower back to the ground. Repeat 10 times or as many times as you can. As you get stronger, you can add weights to toe raises. Leg presses and leg extension may also help with shin splints.
