Ultimate Guide: How To Apply Kinesiology Tape
Friday, 25 February 2022 | Rob
Kinesiology tape is a clever elastic sports tape that's quickly become a favourite among top level athletes and physiotherapists. These brightly coloured strips stick to the skin, and help support the muscles, tendons and ligaments while also providing supreme pain relief for a number of conditions.
The only drawback comes from the actual application of kinesiology tape, which can be difficult if you don't know what you're doing. To lend you a helping hand, this guide will show you how to correctly apply kinesiology tape, and will then take you through some examples of effective taping methods that help support Achilles pain, calf strain, IT band pain, knee pain, plantar fasciitis, sciatica and back pain.
Which Kinesiology Tape Should I Choose?
There are many different brands of kinesiology tape available on the market today, which makes choosing the right one a little intimidating. Fortunately, we've done the hard work for you and narrowed it down to just one. Our top pick when it comes to kinesiology tape is without a doubt the Ultimate Performance Kinesiology Tape. The unique wave pattern imitates the skin perfectly to provide exquisite comfort and optimal support, and is hypoallergenic and latex-free so that anyone can use it.
How To Apply Kinesiology Tape
Kinesiology tape works by lifting the skin from the tissue below it, which helps alter pain receptors in the skin, fascia and muscles. In order for this to work, a certain degree of stretch has to be applied to the tape during application on the affected area. There are a few general rules to keep too in order to maximise the efficacy of the tape, these rules are as follows:
Seven Methods for Applying Kinesiology Tape
Now that you know how to correctly apply kinesiology tape, it's time to take you through the best taping methods for seven common conditions that affect many people. If you have a particular condition that's relevant to you, follow the links below to skip straight to what you're looking for. The seven conditions this guide covers include:
Kinesiology Tape For the Achilles Tendon
The Achilles tendon is vital for key movements such as running jumping and lifting, so it's especially important to keep this vulnerable body part protected. The trick is to support the Achilles tendon by anchoring the tape to the sole of the foot, and stretching it up and over the Achilles to ensure correct alignment.
Kinesiology Tape for Calf Strain
Responsible for stability, propulsion and speed, the calf muscle is crucially important for all competitive athletes. Don't let calf strain get in the way of your potential. Use this expert-approved taping method to eliminate the risk of injury, or to promote fast healing of an already existing one.
Kinesiology Tape for IT Band Pain
Iliotibial band syndrome is caused by a tightening of the IT band, which results in friction and pain around the knee. Rest assured, our scientific taping method will eliminate any pain caused by this unpleasant, debilitating affliction. Follow these easy instructions for optimal support against IT band pain:
Kinesiology Tape for Knee Pain
Knee pain is common for people from all walks of life, so anyone can benefit from this kinesiology taping method. One of the most common causes of knee pain is improper alignment of the kneecap, so it's important to surround the patella as instructed to ensure maximum support.
Kinesiology Tape for Plantar Fasciitis
At Health and Care, we're often asked "what's the best way to reduce plantar fasciitis pain?" Well, here's our answer. Applying kinesiology tape using this method allows complete mobility while keeping the key tendons and ligaments supported for maximum pain relief. Please note that it is optional to split the strips as shown in the diagram below.
Kinesiology Tape for Sciatica
If you experience shooting or burning pains that run down your entire leg, you may well be suffering from sciatica. This debilitating condition affects the way you walk and can even get in the way of sleep. Luckily for you, we've got the remedy - just follow these two simple steps:
Kinesiology Tape for Lower Back Pain
We've all experienced back pain at some point in our lives, so we all know how hard it makes getting out of bed. Thankfully, we know the best taping technique to help get you back on your feet. The key is to start with light, vertical compression that provides support along the spine, and then directly target the most painful area with a high-stretch band.
Time to Get Taping
We hope this guide has helped you learn the best techniques for applying kinesiology tape effectively, and that we have armed you with the knowledge to go out and push your limits like the top-level athletes. If you're still not sure on what tape to get, feel free to browse our full range of Kinesiology Tape.