PhysioRoom Kinesiology Tape Guide

PHYSIO ROOM

GUIDE TO KINESIOLOGY

TAPE AND HOW

IT WORKS

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K I N E S I O L O G Y T A P E: HOW IT WORKS

WHAT IS KINESIOLOGY TAPE AND HOW DOES

IT WORK? The tape was developed by Japanese chiropractor and acupuncturist Dr. Kenzo Kase in 1979. Motivated by the fact that standard taping and strapping methods often seemed to hinder rather than help the healing process, Kase wanted to improve circulation within an injured muscle by creating a tape which mimicked the effects of the manual therapies he used on a daily basis.

After Japanese athletes at the 1988 Seoul Olympics provided it with a worldwide platform, kinesiology tape found its way to Europe in 1996, having been introduced to the USA a year previously.

If it is applied in the correct manner, kinesiology tape provides a “lifting” effect by pulling the upper layers of the skin. The space subsequently created between the layer of tissue underneath the skin and the muscle itself allows a release of pressure on the muscle. This not only enables easier blood circulation and a reduction in inflammation, but the pressure on the pain receptors is also relieved. As the elasticity of the tape acts as a second skin, the support it provides to the muscles help them contract back to a resting position.

Kinesiology tape, commonly known as kinesio tape or k-tape, refers to a type of stretchy cotton speciality tape. It is applied to various areas of the body through its heat-activated acrylic adhesive backing and designed to target painful muscles, joints, ligaments and tendons. The word ‘kinesiology’ itself refers to the study of body movement.

The tape’s thin, lightweight material and elastic strength gives it a similar thickness and flexibility to human skin, enabling it to bind tightly to the body without affecting its range of motion. It can be stretched to between 30% and 40% of its resting length and its prescribed wear time is around three to five days. This differs greatly to standard strapping tape, which is wrapped tightly around the problem area for the purpose of restricting movement and can’t be worn for long periods of time in order to restore circulation.

Additionally, the cotton fibres are water resistant, meaning that kinesiology tape dries quicker and allows evaporation, so it can be worn in the pool or the shower without worrying about it peeling off or reapplying it.

Kinesiology tape also helps remove lactic acid, a by-product of exercise created when energy is produced faster than the body can deliver oxygen.

As a build-up of lactic acid on your muscles makes you more susceptible to fatigue, cramping and DOMS (delayed onset muscle soreness), applying kinesiology tape can help avoid that after a particularly intense workout.

For painful joints, applying kinesiology tape can help stabilise them as well as treat the surrounding muscles, while decreasing the stress on problematic ligaments and tendons can also be achieved with the tape.

Remember, pain is your body’s way of letting you know that something is wrong. Kinesiology tape will reduce the pain, but if there is an underlying problem, it’s best to get that checked out instead of heaping on the tape and hoping for the best.

So while it should not be used as an alternative to seeing a physio or going through proper rehabilitation and recovery following injury, kinesiology tape is a good option if you are trying to nurse a sprain or minor injury in order to reduce discomfort and swelling.

The colour of the tape doesn’t dictate its function or purpose, either – so choose your favourite design and get taping!

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K I N E S I O L O G Y T A P E: HOW IT WORKS

TERMINOLOGY Let’s go through some of the k-tape jargon you may encounter

I Y

A standard strip of tape with no cuts or alterations. Kinesiology tape is generally manufactured in a role of I strips. Particularly effective when applied to injured muscles.

A strip of I tape which has been cut down the middle to produce two ‘tails,’ but still remains attached at the end.

W X

A strip of I tape which has been cut into a series of tails, which are also all still attached at one end. The ‘W’ label suggests four tails, but in reality it can be as many as necessary, meaning it is often known as the ‘fan.’

A strip of I tape, cut down the centre from both ends but not all the way through. This makes four tails which stay joined together from a base in the middle of the tape, rather than at the end like the Y and the W strips. Particularly useful for areas of the body with a large surface area made up of different muscles, such as the back.

DONUT

Achieved by taking a strip of I tape, folding it in half and cutting down the folded centre instead of from the ends.

When unfolded, there will be a large ‘hole’ in the middle yet the ends are all still joined – like a donut. This technique is often seen on the knee, when the kneecap occupies the donut’s hole and the donut’s sides are taped around it.

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K I N E S I O L O G Y T A P E: HOW IT WORKS

APPLICATION ANCHOR

The correct terminology for the end of the tape, usually the last two or three inches. Used as the base with which to apply the tape. Is never stretched – should always be applied without tension.

STRETCH

Most of the time, you won’t want to extend the tape to its full stretching capability when applying it, but most taping instructions will usually request at least some stretch. It could be described as little to no stretching, light stretching or moderate stretching, or it could be described in percentages, where 50% refers to stretching the tape to half of its full stretch, 25% refers to between no and half stretch, and 75% refers to between half and full stretch. Describes the action of pulling the tape as you apply it, using its elasticity to extend its length.

FLEX

If you are asked to flex a limb or joint, it simply means to bend it. ‘Dorsiflex’ refers to bending an appropriate area, such as the ankle, backwards.

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K I N E S I O L O G Y T A P E: HOW IT WORKS

HOW TO APPLY KINESIOLOGY TAPE It can be tricky to get the hang of initially, and taping hard-to-reach areas such as your back or shoulder may require some assistance, but generally speaking, applying kinesiology tape isn’t difficult after a bit of practice.

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1

Firstly, make sure your skin is clean, dry and free of any oils, lotions or creams. This will enable it to stick more securely – the last thing you’ll want are the ends peeling off.

Don’t apply kinesiology tape to damaged or broken skin, and if your skin is particularly sensitive, it’s ideal to test out a small section for 24 hours to check that you do not suffer any ill-effects before applying the full thing. Additionally, make sure you wait around an hour after applying if you intend to head off for a swim or an especially sweat-inducing workout.

2

24

HOURS

As explained above, it’s not always necessary to stretch the tape before applying it, but you will generally need to stretch the area of the body which you’re applying it to – unless it’s a joint, in which case you should bend it rather than extend it.

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Cut the tape into whichever shape you require, and make sure you round each end of each tail of tape by snipping off the corners.

Tear the backing two or three inches from the end of the tape to make the anchor.

Remove the backing from the anchor and apply it onto the skin first, avoiding any contact with any previously placed strips. As previously stated, do not stretch the anchor, or the tape will fail to stick properly.

2-3”

Spread the tape over the designated body part, stretching it as much or as little as you are instructed. Once it has been stuck down, rub it all over to activate the heat adhesive and seal a strong bond between the skin and the tape. Try not to allow the tape to wrinkle as this could create an unwanted pressure point.

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K I N E S I O L O G Y T A P E: HOW IT WORKS

EXAMPLES

LOWER

BACK

What you need: Three I strips, two identical in length and one shorter.

- Get into a seated position and bend forward as much as is comfortably possible.

- Apply the first two strips vertically along the lower back, parallel to each other, from the bottom of the spine up to the bottom of the ribs. There should be little to no stretch on these two strips as your back is already fully stretched.

- Without changing the position of your back, apply the third strip of tape horizontally across the two vertical strips, targeting the sore or painful point of your lower back. Unlike the first two strips, there should be a moderate stretch of about 50% applied to the middle area of this final strip.

Remember that the anchor at either end of the tape is stuck to the skin with no stretch.

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K I N E S I O L O G Y T A P E: HOW IT WORKS

EXAMPLES What you need: One I strip cut into a donut, one shorter I strip - Sit down, raise your knee slightly and place a cushion or pillow underneath it.

- Before creating the donut, measure the I strip by ensuring it will cover from the bottom of the quadriceps to the bottom of the patellar tendon below the kneecap.

- Once you’ve cut the donut shape, apply the first anchor over the patellar tendon and open out the donut shape over the kneecap, so the top of it is visible through the hole.

This should be applied with 50% stretch.

- Apply the edges of the hole around the sides of the kneecap and continue application, with the remainder of the tape covering the bottom of the quadriceps above the kneecap.

- The shorter I strip of around five inches should then be applied horizontally below the kneecap, also with 50% stretch.

KNEE

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K I N E S I O L O G Y T A P E: HOW IT WORKS

EXAMPLES

CALF

What you need: Two I strips, identical in length - Position your foot behind you and stretch your calf with your heel placed firmly on the ground.

- Place the anchor of the first strip of tape just above the top of the Achilles tendon on the back of your leg, and apply with 25% stretch around the right-hand side of the calf muscle.

- Do the same with the other strip, but place the bottom anchor so it overlaps the bottom anchor of the first strip, and apply it over the left-hand side of the calf muscle.

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K I N E S I O L O G Y T A P E: HOW IT WORKS

EXAMPLES

NECK

What you need: One Y strip, one I strip - Position yourself so your neck is stretched fully downwards and your head is facing the oor.

- Place the anchor of the Y strip between the middle of the shoulder blades and extend the two tails vertically up towards the neck, without any stretch and leaving a small gap between them.

- Targeting the sore or painful area of the neck, apply the I strip horizontally at full stretch.

- If it is easier, tear the backing in the middle of the tape rather than at the end, so the adhesive is exposed in the middle but you are still able to hold both anchors – similar to how you would apply a plaster.

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K I N E S I O L O G Y T A P E: HOW IT WORKS

EXAMPLES

SHIN

What you need: Three I strips, one longer and two shorter - From a sitting position, keep the knee slightly bent but extend the leg and the ankle so that the foot is pointing downwards away from the leg.

- Apply the longer I strip vertically from the bottom of the shin to the top with a 50% stretch. Ensure that it covers the speciďŹ c area of pain.

- Now, focus on the area of pain once more. Take the two shorter (around ďŹ ve inches long) I strips and, both horizontally, place one above the area of pain and one below. They should be applied with a 75% stretch.

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K I N E S I O L O G Y T A P E: HOW IT WORKS

HOW TO REMOVE KINESIOLOGY TAPE The biggest tip we can provide when it comes to taking off your kinesiology tape is peel the skin from the tape – not the tape from the skin!

First of all, make sure you are removing the tape in the same direction as the growth of the hair underneath it, and whatever you do, don’t rip the tape off like a plaster!

Start slowly, folding the corners of the edge back gradually, and ensuring that you are lying the removed tape on the back of the applied tape, as opposed to pulling the tape and raising it above your arm.

As you’re peeling off the tape, hold your skin down with your other hand and either tap it, or pull it gently in the opposite direction of the tape. This helps the skin and the tape to separate more efficiently but with no discomfort.

If the tape has been applied over a particularly hairy part of the body, it helps to press down on the tape as you are peeling it off, as the pressure helps avoid further pain. It’s wise to have shaved the area before applying the tape but, as this isn’t always practical, taking this precaution will be necessary to some.

Need a little extra assistance? Apply oil directly onto the tape, rub it in and wait for around 10 to 20 minutes before removing it slowly. This will help reduce the stickiness of the tape and make it easier to remove.