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How to tape shin splints or foot drop

Want to learn how to tape for shin pain or drop foot by yourself?

This article will walk you through the process, step by step.

The tibialis anterior is a muscle found along the front and outer edge of the lower leg. It runs down over the shin, crosses the inside of the ankle, and attaches near the arch on the inside of the foot. Because it helps lift the foot while walking, it’s often referred to as the “foot lifter.”

This muscle is active every time you take a step. However, activities like unusually long walks or extended periods of standing or running can place too much strain on it. When overused, the tibialis anterior becomes tight, painful, and sensitive to pressure, especially when you try to lift your foot. If the muscle weakens or stops functioning properly, it can lead to a condition known as drop foot, where lifting the front of the foot becomes difficult.

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How to tape your shin or foot yourself

Tips for effective taping when dealing with shin pain or drop foot

Make sure you understand what’s causing your pain or discomfort.
Read through the taping instructions carefully before starting.
Pick a tape color you like — the color doesn’t affect the result, but it can make the process more enjoyable.
Do not stretch the tape at the start or end of the strip.
Rub the tape gently after applying it to help it stick properly.
Check if there are any reasons why taping might not be suitable for you (such as skin conditions or poor circulation).
The tape will usually stay in place for around 3 to 7 days.
It’s safe to shower while wearing the tape.
To remove the tape more easily, use a bit of body oil or tape remover.

Preparing to tape for shin pain or drop foot

Tape

Shape: 1 custom-cut I-strip.
Number of strips: 1.
Technique: muscle taping (relaxing tape applied with light tension)

Measuring and cutting the tape

Step

Sit on a stool with the affected leg slightly bent.
Measure a strip of tape starting from the sole of your foot, running diagonally across the ankle, and ending at the outside of your knee.

Applying the tape to the shin or foot

Step

Anchor the base of the tape just below the ball of the big toe, without applying any stretch.
Slightly extend the knee and guide the tape diagonally across the top of the ankle toward the outer edge of the shin, using light tension.
Continue taping along the outer border of the shinbone, finishing at the outside of the knee.
Rub the entire tape strip gently to ensure proper adhesion.

Instructions for taping drop foot

If the tibialis anterior muscle is not functioning properly, it may result in a condition known as drop foot, where lifting the front part of the foot becomes difficult or impossible. In this case, the taping direction should be reversed. Start by applying the tape on the outside of the knee and guide it downward, finishing underneath the big toe. This taping method helps to stimulate and support the weakened muscle.

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Christina’s advice on taping for shin pain or drop foot

In these self-taping instructions, I’ve selected techniques that are simple to apply on your own. To ensure the taping process is safe and effective, I’ve included some practical tips to keep in mind before, during, and after applying the tape. These recommendations come from years of hands-on experience. If your symptoms continue or get worse, always consult a physical therapist or healthcare provider.

Christina Peter

Physiotherapist and Taping Instructor

Disclaimer:
Please note: we emphasize that the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The statements and examples mentioned are based on years of experience from patients and trained therapists.

Contraindications for not using tape: pregnancy, open wounds, bone fractures, unexplained complaints, allergies and skin conditions, medication use such as blood thinners, thrombosis, and fever.
Always consult a specialist before applying tape in these cases.