Kinesiology tape, also known as kinesio tape, is an elastic therapeutic tape that has become popular in the world of sports medicine. It is designed to provide support to the muscles and joints without restricting movement, making it an effective solution for muscle support and repair.
What Makes Kinesiology Tape Special and How Does It Work?
Kinesiology tape is different from athletic tape in that it is more elastic and mimics the skin’s elasticity. This allows for a greater range of motion, which is beneficial for recovery and support during physical activity. The tape works by lifting the skin slightly, creating space between the skin and muscle, which helps with improving blood flow and reducing swelling and inflammation. It also helps with oedema drainage.
Pros:
- Allows for a full range of motion, making it ideal for athletic and physical activity.
- Can be worn for several days without losing effectiveness.
- Lightweight and breathable, making it comfortable to wear for extended periods.
- Can be applied in a variety of ways to target specific areas and provide targeted support.
Cons:
- Can be more expensive than other therapeutic tapes and braces.
- Requires proper application technique to be effective.
- Not suitable for individuals with sensitive skin or allergies to adhesives.
When compared to Athletic tape,
Pros:
- Less expensive than kinesiology tape.
- Widely available at most sporting goods stores.
- Can provide firm support for injured joints and muscles.
Cons:
- Can restrict movement and limit range of motion.
- Not as durable or long-lasting as kinesiology tape.
- Can be uncomfortable to wear for extended periods.
Which Kinesiology Tape is Best?
When choosing a kinesiology tape, it is important to consider the type of activity you will be using it for and the specific area you want to target. Some of the best kinesiology tape brands include:
- KT Tape – One of the most popular kinesiology tape brands, KT Tape offers a range of tape products for various body parts and injuries. They have both original cotton and synthetic options, and the tapes are known for their strong adhesion and comfort. Although, some users report that the adhesive isn’t as strong as advertised.
- Ajuvia Kinesiology Tape – offers pre-cut tape products, making it easy to apply to various body parts.
- Sparthos Kinesiology Tape – is waterproof and sweat-proof, making it a great option for athletes and active individuals. The tape also comes with a free kinesiology taping guide; this is helpful if you are new to applying the tape. You should note with this tape, that the adhesive is quite strong as it needs to be waterproof, so taking it off isn’t the most pleasant experience.
- Hampton Adams Premium Kinesiology Tape – offers a 2-pack of high-quality tape that is designed to provide support for various muscles, joints, and your tendons. The tape has strong adhesion.
- Waterproof Kinesiology Tape – Uncut – another waterproof option that is uncut.
It is also important to avoid kinesiology tapes that are not made of high-quality materials, as they may not provide adequate support.
Factors to Consider When Choosing the Best Tape
When selecting kinesiology tape, you need to think about your skin sensitivity, the level of support needed, and waterproofing capabilities.
- Skin sensitivity – Some people have sensitive skin and may experience some level of skin irritation when using certain types of tape. It is important to choose a tape that is made from breathable and hypoallergenic materials to avoid skin irritation.
- Level of support needed – Different types of kinesiology tape offer different levels of support. For example, some tapes are designed for high-impact activities, such as running, while others are better suited for low-impact activities, such as yoga
- Waterproofing capabilities –Some kinesiology tapes are waterproof, while others are not. If you plan on using kinesiology tape while swimming or participating in water-based activities, make sure it’s waterproof.
How to Use Kinesiology Tape on Different Body Parts:
- Lower Body:
- Shin Splints, to provide support for shin splints, apply kinesiology tape along the front of the shin and up the calf muscle.Sprained Ankle, apply the tape around the ankle and up the calf muscle to provide support and reduce swelling.Achilles Tendon, apply along the back of the calf and up the Achilles tendon.
- Knee pain, to use kinesiology tape for knee pain, it is best to apply the tape in a figure-eight pattern, starting from the knee and wrapping around both sides of the joint. This helps to stabilize the knee and reduce pain.
- Upper Body:
- Lower Back, to provide support for lower back pain, apply kinesiology tape along the lower back in a fan-like pattern.For neck pain, kinesiology tape can help to relieve pain and tension in the neck and shoulders. To use kinesiology tape for neck pain, it is best to apply the tape in a Y-shape, starting from the base of the neck and extending up and out towards the shoulders. This helps to relieve pressure on the neck and reduce the pain.Shoulder Pain, apply the tape along the shoulder blade, down the arm, and around the shoulder joint.Golfer’s Elbow, apply to the inside of the elbow and up the forearm.Hip Pain, tape along the hip and down the thigh.
- Wrist Pain, it is best to apply the tape vertically along the wrist, starting from the base of the hand and extending up to the lower forearm. This provides support and stability to the wrist joint.
Proper Application Technique for Kinesiology: Top –Tips for Getting the Best Results and Avoiding Common Mistakes
- Clean the area: Before applying the tape, make sure to clean the area thoroughly. Any dirt, oil, or sweat on the skin can prevent the tape from sticking properly.
- Warm up the muscles: It’s always best to apply the tape after warming up the muscles, as this will help the tape adhere better.
- Cut the tape: Cut the tape to the desired length and shape before starting to apply it.
- Start at the base: Start at the base of the muscle and work your way up, applying the tape in the direction of the muscle fibers.
- Stretch the tape: When applying the tape, stretch it slightly as you go along. This will help it to conform to the contours of the body and provide the best support.
- Avoid wrinkles: See if you can avoid wrinkles and bubbles in the tape, as they can reduce its effectiveness. If you see any wrinkles or bubbles, simply lift the tape and reapply it to eliminate them.
- Keep it dry: After applying the tape, try to keep the area dry, as moisture can cause the tape to loosen and lose its effectiveness.
- Remove the tape correctly: When it’s time to remove the tape, make sure to do it correctly. Slowly and gently peel it back, avoiding pulling on the skin. If the tape is particularly difficult to remove, try using baby oil or another oil-based product to help loosen it.
In summary
Kinesiology tape is a versatile and effective solution for muscle support and repair. Whether you are recovering from an injury or simply looking to enhance your athletic performance, kinesiology tape can help you achieve your goals. By choosing the right kinesiology tape and applying it correctly, you can get the full benefits of the tape.
