How to apply kinesiology tape
What you should consider before using Kinesiology Tape
Kinesiology tapes are colourful, elastic cotton tapes that give stability to your joints, muscles and ligaments. This is important so that movements are not restricted despite minor bruises and pain. However, you should consult a doctor before using kinesiology tape to find out what is causing your pain and whether it is advisable to use it.
On our Kinesiology Tape overview you can learn more about the mode of action and features of Kinesiology Tapes. If you have any further questions concerning kinesiology tape, feel free to contact us. Consultation by phone: +49 (0) 7152 - 353 911 - 0 or write to us: service@axion.shop.
- Make sure your skin is dry and clean before taping.
- Round off the edges with scissors before taping so that the corners do not peel off so quickly. Some applications can be taped comfortably on your own, for some applications you should ask another person for support
- After you have applied the tape, rub the tape several times to activate the adhesive
- It is normal that you see waves on the tape after application during muscle relaxation. These are even intentional and are called convolutions.
Our kinesiology tape recommendations
Which types of kinesiology tape you need for the applications and how to cut them to size
As kinesiology tape is suitable for a variety of applications on different parts of the body, some applications require the tapes to be cut to size. We show you which types of kinesiology tape are relevant for the applications and how you can easily cut them at home.
The I-Tape
The I-Tape is most commonly used and consists of an elongated strip of kinesiology tape. The corners should always be rounded before sticking the tape on the skin. The length varies depending on the affected part of the body and the required tension of the tape varies to the respective area when taping.
The I-Tape
The Y-Tape
The Y-tape is often used for rounded parts of the body, e.g. for the shoulder or knee, and consists of an elongated strip of kinesiology tape, which is cut in the middle by about 75%. The corners should always be rounded. The length varies depending on the affected part of the body and the required tension of the tape varies to the respective area when taping.
The Y-Tape
What role the tension (stretching) of the kinesiology tape plays for application
Kinesiology tapes are based on the elasticity of the human skin, which corresponds to a stretchability of about 130 to 140 percent. Depending on the intended area of application, the tape strips are applied without stretching or with greater stretching. The decisive factor is often whether the part of the body to be treated can itself be brought into a position where the skin is stretched or not.
We want to give you a little example:
The knee is a part of the body where the skin is strongly tightened when bent and clearly relaxed when stretched. Here it is sufficient to apply the tape with little additional tension, when the knee is bent. This is not so easy on the ankle or ankle joint, which is why the tape is applied there with more tension.
In both cases, the tension causes the movement to be "guided" and gives stability to the area to be treated, because the elasticity causes a force to act towards the unstretched initial state[1].
How to tape your knee with kinesiology tape for knee pain
You need: 2 Y-Tapes and 1 I-Tape
- Stick the first Y-tape with the wide side under the knee joint and stick the two narrow strips a little more generously in an arc around the knee joint.
- Take the second Y-tape and start with the wide side above the knee joint. Stick the two narrow strips around the knee joint in an arc as before, but this time a little tighter so that the adhesive surface is on the skin and not on the other Y-tape.
- Finally, you can take the last strip of kinesiology tape and apply it across below the kneecap.
How to tape your shoulder with kinesiology tape for shoulder pain
You need: 1 Y-Tape and 2 I-Tapes
- Stick the Y-Tape with the wide side under the shoulder head and stick the two narrow strips a little more generously in an arc around the shoulder joint.
- Take one of the I-Tapes and start above the shoulder joint. The strip is stuck centrally over the shoulder so that the ends of the tapes overlap each other.
- Finally, you can take the last strip of kinesiology tape and stick it across the shoulder joint (from the middle in the direction of the right and left).
How to tape your neck with kinesiology tape for neck pain
You need: 1 Y-Tape and 1 I-Tape
- Apply the Y-Tape with the wide side in the middle under the cervical spine and stick the two narrow strips slightly to the right and left along the cervical spine to just below the hairline.
- Take the I-Tape and stick it across the Y-Tape, preferably just above the point where the two thin strips diverge.
How to tape your back with kinesiology tape for back pain
You need: 3 I-Tapes
- Bend forward with the upper body. Apply the first tape slightly above the buttocks and slightly to the left of the spine. Now apply the tape with a little tension along the spine to the lower back.
- Repeat this process, this time applying the tape slightly to the right of the spine.
- Take the third strip of kinesiology tape and apply it across the other two strips at the level of the lumbar spine.
How to tape your ankle with kinesiology tape for feet pain
You need: 3 I-Tapes
- Take the first tape and place it once around the ankle with medium tension.
- Apply the second tape to the sole of the foot first and apply the two ends vertically to above the ankle with medium tension.
- Take the third strip of kinesiology tape and apply it with medium tension around the Achilles tendon and bring both ends together over the midfoot.
How to tape your wrist with kinesiology tape for hand pain
You need: 3 I-Tapes
- Hyperextend the wrist by pulling the back of the hand upwards. Now apply the first tape first with medium tension on your pulse and stick the two ends around the wrist without overlapping.
- Fold your wrist down and apply the second tape to your forearm. Start on the back of the hand and then apply the tape along the forearm.
- Apply the third tape similarly to the first tape, but start on the back of the hand with the wrist folded down and tape the two ends around the wrist.
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Studies and scientific sources
[1] Langendoen, J., Sertel, K. (2017). Das Taping-Selbsthilfe-Buch (2. Aufl.). Trias Verlag.