Buzz
Discover the ins and outs of utilizing this versatile athletic tape.
Key Steps
Ensuring Adhesion
Perform a Patch Test: Before fully applying kinesiology tape, test a small strip on your skin for any adverse reactions. If irritation occurs, remove the tape immediately.
Prepare the Skin: Trim excessive body hair close to the skin to ensure proper adhesion of the tape. Clean the skin thoroughly with soap and water or rubbing alcohol to remove oils and lotions.
Prioritize Skin Hygiene: Clean the skin before applying kinesiology tape to ensure it's free from oils and lotions, which can affect adhesion. Use soap and water or rubbing alcohol for optimal cleanliness.
Ensure Dryness: After cleaning, allow the skin to completely dry before applying the tape. Moisture can interfere with tape adhesion. Pat the skin dry with a clean towel if needed.
Tape Application Timing: Apply kinesiology tape at least one hour before physical activity to allow proper adhesion. Avoid activities that may cause sweating or water exposure within the first hour after application.
How to Apply Kinesiology Tape
Follow Professional Guidance: Visit a physiotherapist or physical therapist to receive personalized instructions on how to tape your muscles effectively. Different taping methods, such as Y tape, I tape, X tape, and fan/web tape, may be recommended based on your specific needs and muscle condition.
Prepare the Tape: Cut the required length of kinesiology tape, rounding the ends to prevent fraying. If using precut strips, tear them along the serrated edge for easy application.
Joint Positioning: Ensure the joint is bent before applying tape to joints like the knee or elbow. This prevents the tape from peeling off when the joint is moved.
Anchor Placement:
Create an anchor by tearing the tape backing 2-3 inches from the end. Apply the anchor without stretching to prevent peeling and ensure effectiveness.
Tape Application: Stretch the tape across the skin after anchoring, adjusting the stretch based on the desired treatment. Use 15%-50% stretch for muscle stimulation and 15%-25% stretch for pain relief.
Peel Off Tape Backing: Gently remove the backing from the tape in small sections to avoid tape sticking to itself. Be cautious not to touch the adhesive to maintain its stickiness.
Secure Tape End: Anchor the last 2-3 inches (5-7.5 cm) of tape to the skin without stretching. Avoid attaching tape to tape to prevent rolling up of the ends.
Activate Tape Adhesion: Rub the tape from the center towards the ends after application to ensure it adheres well to the skin. This activates the adhesive and prevents peeling.
Wearing Kinesiology Tape
Prevent Friction: Avoid clothing or equipment rubbing against the taped areas, as it can cause the ends to peel. Opt for clothing styles that do not interfere with the tape or secure clothing to the skin to prevent contact with the tape ends.
Dry the Tape: After getting the kinesiology tape wet, gently pat it dry with a clean towel. Avoid rubbing the tape to prevent peeling of the ends.
Trim Peeling Ends: If the ends of the tape start to peel, trim off the peeling parts with scissors. Press down the remaining ends firmly to prevent further peeling.
Removing Kinesiology Tape
Loosen with Oil: Prior to removing the tape, dampen it with baby oil or vegetable oil for 5-10 minutes. This will help loosen the adhesive and ease tape removal.
Remove in Hair Growth Direction: To minimize discomfort, peel the tape off in the direction of hair growth. Typically, this means away from the body's center on the trunk and downward on the arms and legs.
Secure Skin: Press down on the skin near the end of the tape with one hand, gently pull the skin away from the tape, and use your other hand to slowly remove the tape. This method helps reduce discomfort during kinesiology tape removal.
Items Needed
- Rubbing alcohol or wipes
- Kinesiology tape (KT tape)
- Scissors
Helpful Tips
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Consult a medical professional like a physiotherapist or chiropractor to learn the appropriate tension and taping technique for your specific injury or treatment.
Important Warnings
- Exercise caution when using kinesiology tape if you have conditions like diabetes, congestive heart failure, or a bone fracture.
- Kinesiology tape is not a substitute for medical treatment. Always seek treatment from a medical professional or physiotherapist for any injuries.
- Avoid applying kinesiology tape to your abdomen during pregnancy.
- Do not use kinesiology tape if you have any of the following conditions:
- Cancer
- Infection or cellulitis
- Open wounds
- Deep-vein thrombosis (DVT)
- Avoid applying kinesiology tape to damaged skin such as scrapes, cuts, burns, rashes, or other irritations.
