How to Make a Shin Splint Wrap at Home

Shin splints can occur after aggressive physical activity. Heavy running, sports such as gymnastics or ice skating, or excessive exercise can cause intense pain in the lower, front part of your leg, along the shinbone. Prolonged pain and stress fractures can occur if you do not lower your activity level. Wearing the proper footwear when participating in sports activities and exercise is important to prevent future injury. While healing, a shin wrap can reduce pain while walking or when participating in milder forms of exercise and sports.

Things You'll Need

• Nonstretch zinc oxide tape
• Skin adhesive
• Razor
• Shaving cream

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Instructions

• 1

  Purchase nonstretch zinc oxide trainers tape at a sporting goods store or online. Shave your leg up to the middle of your calf; removing the hair helps the tape stick to your leg longer. If you don't want to shave, purchase a skin adhesive and wrap the area before taping. Shin splint wraps may not last as long when using a skin adhesive.

• 2

  Wrap the tape around your ankle starting at the ankle bone. Wrap tape around the Achilles tendon located at the back of the ankle. Wrap once more around to create a diagonal line on your shin. Do not wrap too tightly. Tear the tape from the roll after wrapping.

• 3

  Repeat two or three more times to limit movement of the ankle. The tape should cover tender areas of the shin, while providing support to reduce pain. Walk around to determine if the wrap is too tight. If the wrap feels uncomfortable, remove it and start over. You may need to adjust the wrap a few times.