Kinesiology Tape can be easily applied by anyone with a fundamental understanding of anatomy. You can apply Kinesiology Tape yourself at home, or under guidance from your Physio or Sports Therapist.

Learn how to apply Kinesiology Tape with our TAPING APPLICATION VIDEOS.  Click HERE.

This guide will teach you everything you need to know about applying K Tape. From cutting and handling the tape, to making sure your K Taping applications last as long as possible.

HOW TO APPLY KINESIOLOGY TAPE – STYLES

Kinesiology Tape is usually cut into one of 3 types of strip.

How to cut K tape - I strip

I STRIP

These are single-piece strips of tape, mainly used along large muscles or across specific points of pain. Just cut a piece of tape from the roll and you’ve created an I STRIP.

How to cut K tape - Y Strip

Y STRIP

These are used when you want to use the same strip of tape across different muscles, or different angles. To create a Y STRIP, cut an I STRIP down the centre, leaving a small tab at one end.

How to cut K Tape - lympahtic fan

LYMPHATIC FAN

Used in swelling reduction techniques, a LYMPHATIC FAN is an I STRIP that is cut into 3 or 4 tails. To create a fan, cut each tail of your Y STRIP in half, leaving the small tab at the end untouched.


HOW TO APPLY KINESIOLOGY TAPE – TECHNIQUES

When you apply Kinesiology Tape, it is important that you don’t overstretch the tape, as this can cause skin irritation due to friction when the tape recoils. As a general rule, you should EITHER STRETCH THE MUSCLE OR THE TAPE. And NEVER stretch the very ends of your K Tape for any application.

How to Apply Kinesiology Tape - Neutral Technique

NEUTRAL/MUSCLE TECHNIQUE

This technique means that you stretch the muscle, not the tape. This is typically used for muscle strain injuries or muscle activation. Stretching the muscle before applying means that the tape is never overstretched. This means a more effective and comfortable application.

How to Apply Kinesiology Tape - Stretch Technique

STRETCH TECHNIQUE

This technique is used over very specific points of pain, or for anatomical corrections (such as posture). By applying the tape on stretch, you create the maximum possible lift on the skin, relieving pressure on the pain receptors in that specific area.

You can use both techniques in combination for the most effective application.


MAKING SURE YOUR K TAPE APPLICATION LASTS

If you’re finding it hard getting your tape to stick, or if it’s peeling during exercise, then you’re more than likely:

1. Using a low quality Kinesiology Tape, or

2. Getting something wrong when applying.

Here’s 6 steps to follow. If you do all of these every time, then your application will last 3-5 days, guaranteed!


1: GET A GOOD PAIR OF SCISSORS

You can’t underestimate the importance of good scissors when using K Tape. Blunt kitchen scissors will fray your tape, causing it to peel and be uncomfortable to wear.

2. APPLY IN ADVANCE

That’s one hell of a glue on the SPORTTAPE K TAPE. But, it needs time to set to the skin. You should apply your tape in advance…30 minutes at least but an hour is best. If you can do that, you’ll be golden.

3. CLEAN, DRY SKIN

Moisturisers and waxes are the devils juice when it comes to K Tape. They stop the glue from sticking. So make sure your skin is CLEAN and DRY before applying. Plus, SHAVE if you can. You need a good surface area to stick the tape to and hair doesn’t count.

4. EASY ON THE STRETCH

The main reason for ‘reactions’ to K Tape is that it’s been overstretched. When you stretch the tape it recoils. This creates a bit too much friction for the skin. There’s never a reason to stretch the tape beyond 50-75% and make sure your ends are ALWAYS stuck down with NO STRETCH.

5. TAPE DIRECTLY TO SKIN

Where you can, it’s always better to tape directly onto the skin rather than over another piece of tape. Tape sticks o.k to other tape, but it sticks MUCH BETTER to skin.

6. DON’T TOUCH THE GLUE

As soon as you touch the glue it loses some of it’s adhesion and leaves a residue behind. That’s not good news when it comes to making tape last. You can avoid this by ripping the backing paper at various points. This allows you to stick the tape down without touching the glue.

Now that you know how to apply Kinesiology Taping, it’s time to put them to the test. Buy your K Tape using the links below.