Shin splints are caused by intense physical activity and lack of support. A shin splint wrap can be made from medical tape or elastic bandage to provide support and prevent stress fractures. Wrap around the ankle bone and Achilles tendon, limiting ankle mobility and creating support for sensitive areas of the shin. Limit activity and engage in exercises such as slow walking and jogging for shorter distances while wearing the wrap.
Shin splints are characterized by pain and discomfort located in the anterior region of the lower leg and are often caused by prolonged or intense physical activity. This condition can occur from not providing the feet and legs with adequate support during exercise or from exercising that is too strenuous for the body’s current fitness level. Knowing how to create a shin splint wrap is helpful in case of splints, as allowing the condition to continue can lead to stress fractures of the tibia. Shin splint wraps can be made from materials such as medical tape or elastic bandage and are applied to fit the leg snugly for optimal support.
The first step in making a shin splint wrap is to purchase medical tape or zinc oxide training tape as it is sometimes known. If there is a known allergy to this type of tape, a good alternative is to purchase a cloth bandage, commonly called an ace bandage, designed for appendix support. Especially when using medical tape for the splint, it is suggested that the hair on the lower leg be shaved to reduce the likelihood of painful pulling when the splint wrap is later removed. Some people, especially men, prefer to use the cloth wrap option to eliminate the need to shave.
To create a shin splint wrap, wrap the tape or cloth bandage around the ankle bone and Achilles tendon on the back of the leg, then continue wrapping further up the leg to create a diagonal line. During the wrapping process it is important not to over wrap as this will limit blood flow to the area and possibly cause numbness or tingling. The wrapping material should be wrapped around the shin three to four more times, paying particular attention to limiting ankle mobility and creating support for sensitive areas of the shin. Tear the tape or fasten the cloth bandage with metal fasteners and walk around a bit to determine if the wrap is supportive without being restrictive.
While a healthy shin splint injury, most athletic trainers and other medical professionals suggest limiting normal activity. This means reducing the amount of running, jumping or jogging over long distances which can further stress the shin area. It usually takes about two weeks for this type of damage to heal. It is also recommended to engage in exercises such as slow walking and jogging for shorter distances while wearing a splint compression bandage.
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