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You can apply Kinesiology Tape yourself at home, or under guidance from your Physio or Sports Therapist. This guide will teach you everything you need to know about applying K Tape or body tape. From cutting and handling the tape, to making sure your K Taping and muscle taping applications last as long as possible.
Kinesiology tape is also sometimes referred to as muscle tape, athletic tape or running tape and is used to provide support to reduce pain and swelling as well as improve performance.
Additionally, learn how to apply Kinesiology Tape with our TAPING APPLICATION E-BOOKS & VIDEOS, all available for free on our website.
Kinesiology Tape is usually cut into one of 3 types of 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.
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.
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.
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.
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.
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.
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.
If you do all of these every time, then your application will last 3-5 days, guaranteed!
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.
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.
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.
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.
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.
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.
Kinesiology Tape is available on the Sporttape store, as well as additional CPD Training courses if you want to take your taping even further.
Our Kinesiology Taping and muscle taping video guides and E-books are also available for free on our website!
More information on Kinesiology can be found here.
