From cupping to cryotherapy to acupuncture, athletes have long turned to unique methods to help alleviate muscle and joint pain and expedite recovery. But giving your body the tender loving care it deserves doesn’t have to be so intricate — or costly. Enter: kinesiology tape, or KT Tape. Knowing how to apply KT Tape to your knees, back, ankles, and other areas on your body could relieve your pain without breaking the bank.
How KT Tape Works
Worn by Kerri Walsh Jennings, Molly Huddle, and other medal-winning Olympians, KT Tape is one of the most popular brands of kinesiology tape and was initially developed in the 1970s by Kenzo Kase, D.C. These extremely flexible, stretchy strips of sports tape are strategically applied to an area of the body that has been injured through impact or excessive use. In these instances, the lymphatic fluid accumulates in the area, which results in inflammation and exerts pressure on muscles and fascia (also known as connective tissue), ultimately causing discomfort or pain in the affected area.
When kinesiology tape is correctly applied, the adhesive strip may assist in raising the skin and decompressing layers of fascia, enabling the lymphatic fluid to flow freely and alleviate that painful pressure (although KT Tape states that this has not been clinically proven for all injuries). Moreover, KT Tape may help prevent muscles from excessively stretching or contracting, potentially reducing the likelihood of muscle strain.
And yes, KT Tape serves an entirely distinct purpose from the basic white athletic tape you can find at the drugstore. Since athletic tape is rigid and inflexible, it functions to compress and restrict movement around specific joints (imagine immobilizing a sprained ankle). KT Tape, on the other hand, consists of elastic cotton fibers that support joints and muscles without impeding the range of motion. In some cases, this support can alleviate pain, as stated in a study published in the journal The Physician and Sportsmedicine.
The key to kinesiology tape functioning effectively? Proper application. Simply slapping some tape on your body haphazardly won’t do any favors for your sore muscles or joint pain. At the very least, improper application can cause KT Tape to detach and tug on the skin — ouch.
More importantly, it may not elevate the dermis or alleviate the stress on the underlying fascia in the designated region, essentially rendering it inefficacious, in accordance with a comprehensive evaluation published in the Journal of Physiotherapy from New Zealand.
Instead, follow these step-by-step instructions that will teach you how to utilize KT Tape (and kinesiology tapes in general) to knees, shoulders, and other areas with common ailments.
How to Put on KT Tape
Crucial directions: Irrespective of the location where you’re applying KT Tape, ensure that you apply it at minimum one hour prior to commencing any activity to enable it to adhere effectively. Moreover, eliminate any dirt, oils, and lotions from your skin using rubbing alcohol so that the strip adheres optimally to the skin and maintains its adhesion for a longer period.
How to Use KT Tape for Knee Discomfort
Caitlin-Marie Miner Ong
You’ll need: 2 complete strips, 1–2 partial strips
A. Partial Strip 1 (Pink): Perch with knee bent at a 90-degree angle. Tear the backing paper of the strip in the middle. Roll the backing paper toward each end, leaving 2 inches of backing attached to each end of the strip. Hold the strip horizontally with one hand on each end. With a medium stretch, apply the center of the strip directly below the kneecap. Remove the backings completely and apply the final 2 inches on both sides of the knee with no stretch.
B. If required, repeat with Partial Strip 2, placing the strip halfway overlapped on the first half strip.
C. Full Strip 1 (Blue): Tear and remove the backing paper 2 inches from one end to create an initial anchor. Position the anchor on the inner side of the quadricep, a few inches above the knee, directing the strip towards the kneecap. Without stretching, apply the strip until reaching the top of the kneecap. At the top of the kneecap, curve and apply the strip around and below the kneecap to the outer side of the lower leg with a moderate stretch. Apply the final 2 inches with no stretch.
D. Full Strip 2 (Purple): Tear and remove the backing paper 2 inches from one end to create an initial anchor. Place the anchor on the outer side of the quadricep, a few inches above the knee, directing the strip towards the kneecap. Without stretching, apply the strip until reaching the top of the kneecap. At the top of the kneecap, curve and apply the strip around and below the kneecap to the inner side of the lower leg with a moderate stretch. Apply the final 2 inches with no stretch.
How to Use KT Tape for Shoulder Discomfort
Caitlin-Marie Miner Ong
You’ll need: 2 complete strips (and one person to assist with application)
A. Full Strip 1 (Purple): Tear and remove the backing paper 2 inches from one end to create an initial anchor. Place the anchor approximately 4 inches below the shoulder joint on the outside of the arm, directing the strip up the arm. (Position it in a way that the other end should reach the top of the shoulder.) Reach the injured arm across the chest to slightly stretch the back of the shoulder. While gradually removing the backing paper, guide and apply the strip up the back of the shoulder with a gentle stretch. Continue all the way to the top of the shoulder. Apply the final 2 inches with no stretch.
B. Full Strip 2 (Blue): Tear and remove the backing paper 2 inches from one end to create an initial anchor.
Position the anchor of Full Strip 2 on the inner side of the arm in close proximity to the initial point of Full Strip 1. Extend the arm slightly backwards with the palm oriented towards the front. Simultaneously, gradually detach the backing paper and carefully maneuver the tape upwards on the front of the shoulder, exerting a gentle tension. The final 2 inches should be applied without any stretching. Avoid overlapping with Strip 1.
Rub both bands to activate stickiness.
(
How to Apply KT Tape for Ankle Discomfort
Caitlin-Marie Miner Ong
You’ll require: 3 complete bands
A. Rest heel on a level surface area and flex ankle in an upward direction.
B. Full Band 1 (Pink): Tear and eliminate backing paper 2 inches from one end to produce a beginning anchor. Apply the anchor with no stretch on exterior of ankle, in front of ankle bone. Hold the anchor in place with one hand. With other hand, pull the band under heel and up to inside of ankle with a moderate stretch. Apply the last 2 inches with no stretch above inner ankle bone.
C. Full Band 2 (Purple): Tear and eliminate the backing paper 2 inches from one end to produce a beginning anchor. Apply the anchor with no stretch on inside ankle bone. Hold the anchor in place with one hand. With other hand, pull the band under heel and up to outside of ankle with a moderate stretch. Apply the last 2 inches with no stretch above outer ankle bone.
D. Full Band 3 (Blue): Tear and eliminate the backing paper 2 inches from one end to produce a beginning anchor. Apply the anchor with no stretch on exterior of heel next to Full Band 2, directing the band toward back of heel. With a moderate stretch, wrap the band around back of heel toward inside side of heel. Once on inside of heel, wrap the band back under heel, across bottom of foot, and up to outside of heel (the side where this band is anchored — it should form a sort of tear-drop shape).Apply the last 2 inches with no stretch above outer ankle bone and behind Full Band 2.
Rub all bands to activate stickiness.
How to Apply KT Tape for Shin Splints
Caitlin-Marie Miner Ong
You’ll require: 1 complete band, 2 half bands
A. Sit on the flooring with knee bent and foot resting flat on the flooring in front of body.
B. Full Band 1 (Blue): Tear and eliminate the backing paper 2 inches from one end to produce a beginning anchor. Apply the anchor with no stretch below ankle at base of shin, directly in line with the point of discomfort. Using one hand, guide and apply the band up shin, directly over the point of discomfort, with a light stretch. Simultaneously smooth band over with other hand. Apply the last 2 inches with no stretch.
C. Half Band 1 (Purple): Tear and eliminate the backing paper 2 inches from one end to produce a beginning anchor. With no stretch, apply anchor on outside of leg, perpendicular to Full Band 1 and just above the point of discomfort. Hold the anchor with one hand. With a moderate stretch, apply the middle of the band across shin. Apply the last 2 inches with no stretch.
D. Half Band 2 (Pink): Tear and eliminate the backing paper 2 inches from one end to produce a beginning anchor. With no stretch, apply anchor on outside of leg, perpendicular to Full Band 1 and just below the point of discomfort. Hold the anchor with one hand
By employing a moderate elongation, spread the center of the semi strip over the front of the lower leg. Administer the final 2 inches without any elongation.
Rub all strips to activate stickiness.
How to Put on KT Tape for Plantar Fasciitis
Caitlin-Marie Miner Ong
You’ll require: 1 complete strip, 2 halves
A. Sit in a chair with ankle crossed over knee, ankle and toes bent.
B.Full Strip 1 (Blue): Tear and eliminate the backing paper 2 inches from one end to create a starting anchor. Apply the anchor with no stretch on ball of foot. Hold anchor in place with one hand. With a medium stretch, apply strip along the bottom of foot to heel. With no stretch, apply the remaining strip up the back of the heel.
C. Half Strip 1 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With the strip directed toward the bottom of foot, apply the anchor with no stretch on the outside of foot, just in front of heel. Hold anchor in place with one hand. With a medium stretch, apply strip across the bottom of foot toward inside of ankle, directly over the point of discomfort and just ahead of the bottom of heel. Apply the last 2 inches with no stretch on the inside of the foot, above inner ankle bone.
D. Half Strip 2 (Pink): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With the strip directed toward the bottom of foot, apply the anchor with no stretch on the outside of foot, in front of Half Strip 1. Hold anchor in place with one hand. With a moderate stretch, apply the strip across the bottom of foot toward inside of ankle, directly over the point of discomfort and in front of Half Strip 1. Apply the last 2 inches with no stretch on the top of the foot, just in front of Half Strip 1.
Rub all strips to activate stickiness.
(These seven stretches can help alleviate your plantar fasciitis ache, too.)
How to Put on KT Tape for Tennis Elbow
Caitlin-Marie Miner Ong
You’ll need: 1 complete strip, 1 half strip
A. Full Strip 1 (Blue): Tear and eliminate the backing paper 2 inches from one end to create a starting anchor. Reach the arm across the body. With no stretch, apply the anchor just above the outer elbow, directing the strip toward the outer forearm and wrist. Stretch the outer forearm by turning the palm down and extending the wrist, fingers pointed to the floor. With a slight stretch, apply the strip over the boney point of the elbow and curve slightly toward the back of the wrist. Apply the last 2 inches with no stretch.
B.Half Strip 1 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Reach the arm across the body. Apply the anchor with no stretch on the back of the forearm just below the elbow, directing the strip toward the front of the forearm. With a medium stretch, apply the strip over the point of discomfort. Apply the last 2 inches with no stretch.
Rub both strips to activate stickiness.
How to Put on KT Tape for Wrist Discomfort
Caitlin-Marie Miner Ong
You’ll require: 1 complete strip, 1 half strip
A. Complete Strip 1 (Blue): Rip and eliminate the backing paper 2 inches from one end to form a starting anchor. Maintain the arm straight forward in front of the body. Without any stretching, apply the anchor on the back of the hand, directing the strip up the forearm. Hold the hand with the palm facing down and the wrist bent forward, fingers pointed downward. With a gentle stretch, apply the strip along the forearm, finishing before the elbow joint. Apply the last 2 inches without stretching.
B. Half Strip 1 (Purple): Rip and eliminate the backing paper 2 inches from one end to form a starting anchor. Without any stretching, apply the anchor at the thumb joint on the side of the wrist. With a moderate stretch, apply the middle of the half strip across the back of the wrist. Apply the last 2 inches without stretching on the opposite side of the wrist. Avoid overlapping the ends of the strip to prevent compression.
Rub both strips to activate adhesion.
How to Apply KT Tape for Pain in the Lower Back
Caitlin-Marie Miner Ong
You’ll require: 2 complete strips
A. Complete Strip 1 (Purple): Tear the backing paper at the center of the strip. Roll the backing paper toward each end, leaving 2 inches of backing attached to each end of the strip. While standing, lean forward at the waist, putting a slight stretch on the lower back. With one end in each hand, hold the strip horizontally, apply a moderate stretch, and adhere the strip directly below the point of pain. Apply the last 2 inches without stretching.
B. Complete Strip 2 (Blue): Tear the backing paper at the center of the strip. Roll the backing paper toward each end, leaving 2 inches of backing attached to each end of the strip. While standing, lean forward at the waist, putting a slight stretch on the lower back. With one end in each hand, hold the strip parallel to Complete Strip 1, apply a light stretch, and adhere the strip directly above the point of pain. Apply the last 2 inches without stretching.
Rub both strips to activate adhesion.
(Here’s what to do if running is causing discomfort in the lower back.)
How to Apply KT Tape for Pain in the Calf
Caitlin-Marie Miner Ong
You’ll require: 2 complete strips
A. Sit on the floor with the knee bent and the foot resting flat on the floor in front of the body.
B. Complete Strip 1 (Blue): Tear and remove the backing paper 2 inches from one end to form a starting anchor. Without any stretching, apply the anchor just above the ankle bone on one side of the calf, directing the strip toward the knee. Straighten the knee and flex the toes. With a light stretch, apply the strip up the calf with one hand while smoothing it with the other, stopping 2 inches below the back of the knee. Apply the last 2 inches without stretching.
C. Complete Strip 2 (Purple): Tear and remove the backing paper 2 inches from one end to form a starting anchor.
With no elongation, place the link just above the ankle bone on the opposing side of the calf, guiding the strip towards the knee. Extend the knee and bend the toes. With slight tension, administer the strip upward along the calf using one hand while smoothing it with the other hand, concluding 2 inches prior to the posterior aspect of the knee. Apply the final 2 inches without any elongation.
Rub both strips to initiate adhesion.
