Taping is one of the fastest ways to reduce shin splint pain. It works well before a run, during a game, or any time your shins are flaring up.
But here’s the thing — taping for shin splints is a short-term fix. It eases symptoms while you figure out what’s causing the problem in the first place. Think of it as pain relief, not a cure.
Below, we’ll walk you through two taping methods you can do at home. Both are simple, and both work.
If you’re not sure whether you’re dealing with shin splints or something else, try our shin splint quiz to find out.
Why Taping Helps Shin Splints
Shin splint taping works in a few ways:
- It restricts excessive muscle movement along the tibia (shinbone), which reduces the pulling force on inflamed tissue.
- It limits vibration through the bone during impact activities like running.
- It compresses the soft tissue around the shin, which can take pressure off the periosteum — the membrane covering the bone where pain often starts.
- Light compression also supports blood flow, which helps with recovery between sessions.
Taping won’t fix the underlying cause. But it can make a real difference when you need to get through training or stay active while working on a longer-term plan.
What Tape to Use
Use 38mm (1.5 inch) rigid zinc oxide sports tape. This is the standard white athletic tape you’ll find at any pharmacy or sports store. It gives firm support and holds well during exercise.
Kinesiology tape (the stretchy coloured tape) is an alternative. It allows more movement and may be more comfortable for all-day wear. However, rigid tape provides stronger support for shin splints.
A few tips before you start:
- Shave the area first. Tape sticks far better to bare skin, and removal is much less painful.
- If you have sensitive skin, apply a layer of underwrap (pre-tape foam) before taping.
- Make sure your skin is clean and dry. No moisturisers or oils — they stop the tape from gripping.
Method 1 — Spiral Taping Technique
This method lifts the soft tissue from the inside of the shin toward the front, reducing tension on the inflamed area. It’s the most common technique for medial tibial stress syndrome (the formal name for shin splints).
Step 1: Sit with your knee bent and foot flat on the floor.
Step 2: Start the tape at the front of your ankle, just above the ankle bone on the outside.
Step 3: Wrap the tape around the back of the leg toward the inside of the ankle.
Step 4: As you come around the inside of the shin, angle the tape upward. Pull the soft tissue from the calf side forward and toward the front of the shin as you go. Use moderate tension — firm enough to feel support, but not so tight it cuts off circulation.
Step 5: Continue spiralling up the shin at a slight angle, covering the painful area. Each pass should overlap the previous one by about half the tape width.
Step 6: Apply a second spiral strip following the same path. This reinforces the first layer and improves support.
Step 7: Smooth down all edges so the tape doesn’t peel during movement.
Method 2 — Anchor and Cross Technique
This method uses diagonal strips across the front of the shin. It works well for pain that’s focused on a specific spot rather than spread along the whole shinbone.
Step 1: Start the tape on the inside of the ankle, just below the ankle bone.
Step 2: Wrap the tape around the back of the ankle, crossing over the Achilles tendon. Keep the pressure light over the tendon — you don’t want to compress it.
Step 3: Bring the tape diagonally up across the front of the shin, crossing the painful area.
Step 4: Anchor the tape on the outside of the leg, just below the knee.
Step 5: Repeat this 2–3 times, with each strip overlapping the previous one slightly. Each new strip should start a little higher on the inside of the ankle.
Step 6: Press all edges down firmly to prevent lifting.
How Long to Keep the Tape On
Replace the tape daily, or remove it straight after exercise. Rigid tape loses tension once it gets sweaty or wet, and worn-out tape won’t give you the support you need.
Remove the tape if you notice:
- Skin redness or irritation under the tape
- Pins and needles or numbness below the taped area
- Increased pain
If skin irritation keeps happening, switch to kinesiology tape or use underwrap as a barrier.
Taping Is Not a Long-Term Fix
Shin splint taping helps manage pain. It does not address the reason your shins hurt in the first place.
The most common causes of shin splints include:
- Overpronation (feet rolling inward too far when you walk or run)
- Weak calf and tibial muscles
- Poor footwear with insufficient support
- Training errors — too much, too soon
- Hard training surfaces
If you keep taping without fixing the cause, the pain will keep coming back. For lasting results, you need a proper biomechanical assessment to identify what’s driving the problem.
Read our full guide on shin splints treatment to understand the options beyond taping — including custom orthotics, digital video analysis, and targeted exercises.
You might also find these helpful:
- Posterior shin splints — when pain is at the back of the shin
- Shin cramps — causes and how to stop them
- 5 treatments that work for shin splints
Get Your Shin Splints Sorted
Taping can get you through the week. But if shin splints keep showing up, it’s time to find out why.
At ModPod Podiatry, our podiatrists assess the cause of your shin pain using digital video analysis, pressure testing, and hands-on examination. From there, we build a treatment plan that goes beyond tape — including custom orthotics, gait retraining, and rehab exercises tailored to your body.
We have 5 clinics across Sydney:
- CBD — Suite 506, 66 Hunter Street, Sydney NSW 2000
- Mosman — 2/59 Harbour St, Mosman
- Dee Why — Suite 4103/834 Pittwater Road, Dee Why NSW 2099
- Rose Bay — 668a New South Head Road, Rose Bay NSW 2029
- North Ryde — 136 Coxs Road, North Ryde NSW 2113
Phone: (02) 9960 3981
Book online or call us to get started.
Not sure if you have shin splints? Take our free shin splint quiz to find out.
