Kinesiology Tape Shin Splints Pain

How to Kinesiology Tape Shin Splints

At one time or another, we can’t help but experience shin splints, especially for athletes that run a lot on hard surfaces. In this article, we’ll educate you about shin splints, its causes, symptoms and treatments. We’ll also show you how to take advantage of Kinesiology Taping to relieve this painful condition of the shin.

The Shinshin bone

In human anatomy, the shin, otherwise known as tibia, shinbone or shank bone – is the larger of the two bones (the other one is the fibula) located in the lower part of the body. The tibia is also the second largest bone in the human body and its main function is to carry the body weight of a human.


Kinesiology Taping Shin Splints

Check this awesome video from the Dr K Series, featuring Physiotherapist and Kinesiology Taping Expert Adam Collyer:

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What you shall need:Spider Tech Pre Cut Kinesiology Tape

*** Also use Spider Tech Pre Cut Kinesiology Tape

 Guide in Kinesiology Taping for Shin Splints

Kinesiology taping can help by supporting and decompressing the overloaded muscles and the painful tissues around the affected area.

  • First Tape ApplicationKinesiology Taping Shin1
  1. Step 1 – Measure the tape starting from the bony bump on the outs ide of the foot then around the sole of the feet then halfway up the shin. Keep in mind that the tape will be longer when stretched.
  2. Step 2 – Cut the tape, then round the edges to avoid peeling off.
  3. Step 3 – Set the anchor tab by creating a little fold at the edge then tearing along that fold line. Peel the back tape to finally create the tab.
  4. Step 4 – Stick the tab on that little bony bump on the outside of the foot. From there, bring the tape down the sole of the foot then peel back some to expose the tape to stick down without using any actual tension.
  5. Step 5 – From the sole, peel the tape most of the way up, leaving an inch or more of unpeeled tape. Coming around the corner then aim to run the inside of the shin up applying 50% of tension.
  6. Step 6 – Lastly, peel of the edge of the tape and stick without any tension.
  7. Step 7 – Give the tape a good rub to ensure it sticks properly.
  • Second Tape ApplicationKinesiology Taping Shin2

Depending on the type or areas of pain, you can create one or more horizontal pieces to allow more decompression. So let’s say the pain is at the lower third of the shin, here’s what you should do:

  1. Step 1 – Measure the tape crossing the lower third of the shin. Cut the length then trim the corners.
  2. Step 2 – Doing center tape application, tear the middle of the tape.
  3. Step 3 – Pull the corners back real tight, applying around 75% tension and stick it down over the painful area.
  4. Step 4 – Leave the edges free and stick it without any tension. Give the tape a rub to finish.

Shin Splints

Shin splints, also known as medial tibial stress syndrome (MTSS), are injuries along the shin painshinbone that causes pain. Although the exact injury is not known, shin splints seem to result from the inflammation of the tendons, muscles and bone tissues of the shin. Shin splints are most common among runners and dancers.


  • Repetitive stress on the shinbone and the tissues and tendons attaching the muscles to the bones. (ie excessive running on hard surfaces)
  • Stress fractures of small breaks in the lower leg bones
  • Swollen muscles
  • Sudden increase in the intensity/distance of workouts
  • Flat feet
  • Over pronation
  • Excessive stress on one hip or leg when running

Signs and Symptoms:

  • Dull ache, soreness and tenderness along the inner part of your lower leg.
  • Mild swelling in the lower leg.
  • With continuing workout, pain may become so intense that one would stop the workout all in all.


  • Take a rest and stop activities which could cause shin splints.
  • Use ice packs to the affected area.
  • Take medicines like ibuprofen, paracetamol or naproxen to relieve pain and inflammation.
  • Apply kinesiology taping techniques to help ease pain and swelling.

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How To Kinesiology Tape for Groin Pain

How to Kinesiology Tape for Groin Pain

Groin injuries can be a painful and debilitating, and really restrict the mobility of the athlete or patient. Thankfully there are a some target strategies for treatment, and one in which we will focus on in this article is applying Kinesiology Tape for Groin Pain.

Kinesiology tape are common method for treating sports injuries and musculoskeletal conditions, by helping  to reduce inflammation, ease pain, relax and rehabilitate muscles, as well as support muscles especially during sport events. As kinesiology tapes can be applied to many parts of the body, kinesiology taping can be applied to ease groin pain as well…

The Groin Muscles

The groin is located in between the abdomen and thigh, beside the pubic Groin musclesbone. It consists of five groin muscles or hip adductor muscles namely:

  • adductor magnus
  • adductor brevis
  • adductor longus
  • pectineus
  • gracilis

The main function of these muscles is for hip joint adduction as well as the rotation, flexion and extension of the hip joint. Strain or injury of the adductor muscles causes groin pain.

Kinesiology Taping for Groin Pain

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What you will need:

  • Dr K Kinesiology tape
  • A pair of scissors

What you should do:

  1. Place leg in an open position.
  2. Measure tape from the inside of the thigh down the length – up to two-thirds of the thigh.Taping for groin pain
  3. Now cut the corners to round them, this will help prevent peeling of the tape.
  4. Create an anchor tab at one edge of the tape by folding the tape 2-3 inches from the edge. Tear the backing (paper) at the line.
  5. Now put the base of the tape high up on the adductor muscle with no tape tension, and rub it to stick properly.
  6. Peel the remaining backing (paper) of the tape then stick the tape down applying 50% tension. Apply the end of the tape (around 1 inch) without any tension.
  7. Measure another piece of Kinesiology Tape to be used to run horizontally across theTaping for groin pain 2 affected area. Do the same preparation by rounding the corners of the tape to avoid peeling. Tear the backing at the middle, exposing the tape at the center.
  8. Now put the kinesiology tape on the inside of your thigh (or the affected area). Apply with 75% tension, leaving the edges without any tension.

What you should remember:

  • Avoid using lotions or any type of moisturizer on the area where the kinesiology tape will be put on to avoid easy peeling.
  • When dressing, be careful to avoid clothing catching and peeling the tape
  • After showering, pat dry the tape application to peeling the tape.
  • Use snug fit shorts as a support to keep the tape from peeling off your skin.

What is Groin Pain?groin pain

At some point, one could experience groin injury which could cause pain to the concerned area. Minor groin injuries would usually heal on its own, and targeted treatments like kinesiology taping to relieve the pain and speedy up recover. On the other hand, severe groin pain which causes great discomfort while sitting or walking should be given special medical attention.


Possible Causes of Groin Pain:

  • Sports-related activities or recreational activities such as football, rugby, tennis, soccer, skiing, skating and basketball.
  • Fall or direct blow to the groin.
  • Leg was turned in an abnormal position.
  • Exercise, running, lifting, pushing and pulling activities can lead to strained or torn groin muscle.
  • Various health conditions like:
    • inguinal hernia
    • mumps
    • kidney stones
    • bursitis
    • avulsion fractures
    • stress fractures
    • hydrocele
    • epididymitis
    • orchitis.

Treatment for Groin Pain

Home Care:

  • Take a rest and protect the affected groin area for about 2 weeks. It is also advisable to temporarily stop or to change the activities that have caused you groin pain. It is best to avoid doing intense activities which affects the groin.
  • Take pain relievers or anti-inflammatory drugs such as Naproxen and Ibuprofen to help relieve the pain.
  • Apply cold pack to the concerned groin area to reduce swelling.
  • Wear underwear which helps support the injured area; for males, jockey shorts with a snug fit and for females, work-out underwear or shorts with a snug fit.
  • Another excellent way of relieving groin pain would be Kinesiology Taping.

Seek medical care when:

  • Experiencing burning or severe pain
  • Experiencing continuous groin pain without any apparent reason.
  • Changes such as testicular growth or scrotum swelling.
  • Blood in urine.

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Kinesiology Tape Application Principles

Kinesiology Tape Application Principles

Dr K Kinesiology Tape

Dr K Kinesiology Tape

It’s well known that Kinesiology taping is very effective in alleviating muscle and joint pain, as well as preventing over-contraction and provide support.

It is still very important to know the fundamental kinesiology tape application principles to maximize the benefits it can give you. And since wrong application methods would reduce the effectiveness of the tape, we’ve come up a comprehensive guide to help you get the most from Kinesiology taping…

Kinesiology Tape Application

Here’s a video with Kinesiology taping expert Mr. Adam Collyer giving easy-to-do application principles…

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Skin Preparation

  • Ensure the skin is clean and dry.
  • Do not use any type of moisturizers (i.e. oil, lotion) because these would affect the adhesiveness of the Kinesiology tape on the skin.
  • Remove excessive hairs on your skin by shaving or clipping to ensure these would not affect the application of Kinesiology tape.
  • Avoid applying the tape on skin areas with cuts, scrapes, burns, sunburn or any kind of skin irritation (e.g. rashes, allergy)

Tape Preparation                                                                               Rounded Corners 300

  • In preparing the tape, rounding the corners or cut the edges of the tape. Corners of the tape might become catching points on clothing, and other things which could affect the Kinesiology tape’s adhesiveness. Cutting the edges is a vital step in helping stop the tape from peeling off.

Tape Tension

Tape tension is one critical factor in Kinesiology taping. Tape tension can vary depending on different circumstances involved. For swelling problems, 25% tape tension could be applied. Tension applied generally on muscle and joint problems is usually 75% tension. For support or correction of injuries, 75% tension can be applied.

Another important thing to consider is to apply “no tension” on both ends of the tape. If no tension is applied on both ends, the tape provides lifting effects whilst provide better decompression of the Kinesiology tape. On the other hand, applying tension on the ends will compress the tissues more than unload or decompress it.

Tape Application

 In measuring the tape, ensure that the tape will have to cover the “stretched” muscle/joint. This is to allow full flexibility of the tape and to avoid impeding the patient’s activities. Furthermore, this allows better decompression whilst more effective in muscle functioning. The rationale behind having the stretched muscle length equal the tape length applied is that when you move to shorten the muscle, the tape will shorten as well and thus allowing lifting and decompression.

Once you’re done with the skin and tape preparation – then you’re already set to apply the tape! Here are two application methods you can follow:

1. End-to-End Tape Application: Create an anchor tab near one edge of the tape by folding the tape 2 or 3 inches from the edge. At the line, tear the 2 or 3 inches of the backing (paper) then create a crease which you can use to peel the tape from edge to edge. Now in applying the tape, simply stick the edge of tape (the part with torn backing) then rub it for a few seconds. Finally, pull and remove the remaining paper backing from the tape starting at the anchor tab created.

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Note: Remember not to touch the adhesive and that’s why creating an anchor tab is important in Kinesiology tape application. If the tape’s adhesive is touched, it will already stick and this would affect the adhesiveness, longevity and effectiveness of the tape.

2. Center Tape Application: Horizontal pieces of tape can also be used to further provide better decompression to the tissues underneath the skin and unloading support over the injured part of the body. In this method, the tape is folded at the center. Tear along at the middle line and then peel the backing apart before sticking the tape over the injured part. This tape application method is applied similarly to Band-Aid plasters.

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Tape application tip: The Kinesiology tape is heat activated and rubbing the tape would activate its bonding agent which helps it stick on the skin effectively. Rubbing would maximize the tape’s effectiveness whilst allows the tape to stay on the skin much longer.

Post-Application Tips

An important part of Kinesiology taping is to ensure that the tape would stay onto the skin effectively. Some points to consider are:

  • Prevent it from catching on other things such as clothing or accessories
  • Pat Drying the application area (avoid rubbing the tape when wet)

If the edges of the tape starts peeling off, prevent further peeling by trimming and removing those parts. Afterwards, give the remaining tape some rubbing so that the bulk of the tape will still stay on the skin even when small portions of the tape were already removed. Most probably, the removal of these small parts wouldn’t significantly affect the Kinesiology tape’s effectiveness.

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