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Guide · shin

How to apply kinesiology tape to the shin

Runners and people who train on hard surfaces often use tape along the shin for a light, supportive feel. This is a straightforward application: one long strip along the inside of the shin and one or two short strips across it.

Before you start

  • Clean, dry skin — no cream, oil or sweat. Apply about 30 minutes before activity.
  • Cut your strips: One I-strip about 25–30 cm and two short strips about 10–12 cm. Round the corners.
  • Anchors and ends go on with no stretch; only the middle of a strip is stretched.
  • Round every corner so the tape doesn't catch on clothing.
Line drawing of the shin with kinesiology tape placement shown as teal strips

Steps

  1. Sit with the foot pulled up

    Sit with the leg straight and pull your toes towards you so the skin along the shin is gently stretched.

    Tension: none

  2. Anchor the long strip above the ankle

    Stick a 5 cm anchor on the inside of the lower leg, just above the ankle bone, with no stretch.

    Tension: none

  3. Lay the strip up the inside of the shin

    Peel and lay the strip up along the inside edge of the shin bone, finishing below the knee.

    Tension: light

  4. Add the cross strips

    Place the middle of each short strip over the long strip with medium stretch, laying the ends down with no stretch, one in the lower third and one in the middle of the shin.

    Tension: medium in the middle, none at the ends

  5. Rub to set

    Rub each strip firmly for 20–30 seconds. Walk around to check the tape feels comfortable.

    Tension: none

How long it stays on and how to remove it

Applied this way, the tape usually stays on for 3 to 5 days, through showers and training. To remove it, hold the skin with one hand and peel the tape back slowly in the direction of hair growth — in the shower or with a little oil if you prefer.

Good to know

Tape is for comfort and support during activity. If you have an injury or a health concern, speak to a GP or physiotherapist before using it.

What you need

Energelbo Starter Kit laid out in an open kraft-white box: one black tape roll, tape scissors and an A5 printed application guide

Starter Kit

1 × tape roll, 5 cm × 5 m — choose black, beige or blue

£16.99 incl. VAT

Details

Questions about taping the shin

Can I shave my legs before taping?

Yes, and it helps the tape stick. Shave the day before rather than immediately before, so the skin isn't irritated.

Which tape should I use?

A 5 cm roll gives you the long strip you need. Pre-cut strips can be used for the short cross strips.

How do I take it off after a run?

Take it off in the shower or with a little oil, rolling it back slowly in the direction of hair growth.