How to Use Kinesiology Tape: Benefits, Application & More

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   Tape the area as instructed by your physiotherapist. There are a number of different ways to apply kinesiology tape, and these typically depend on the size of the affected muscle and the results that are trying to be achieved. You should visit a medical professional, such as a physiotherapist or physical therapist, to learn the proper tension and alignment that should be used for taping your particular muscle. As a general rule:[6]
   • Y tape applied in the shape of a Y over the target muscle. This is used to surround the target muscle and can either inhibit or facilitate muscle stimuli. The tape should be slightly longer than the target muscle.
   • I tape application is used for acute injuries and helps with alignment corrections. In this case, you place a single strip of tape along the target muscle in a straight line.
   • X tape application is when the tape forms an X shape across the affected muscle. This is used when the origin and alignment of the muscle changes with movement. The tape will move with the muscle providing continued support. For example, it can be used on the rhomboids (upper back and shoulder).
   • Fan/web tape application is used in a similar way to the X tape; however, the one end remains intact while the other end spreads out in a fan-shape across the muscle.

   There are a number of different ways to apply kinesiology tape, and these typically depend on the size of the affected muscle and the results that are trying to be achieved. You should visit a medical professional, such as a physiotherapist or physical therapist, to learn the proper tension and alignment that should be used for taping your particular muscle. As a general rule:

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   Cut the amount of tape needed. Kinesiology tape can come in a continuous roll or precut strips. If you are using a roll of kinesiology tape, unwind and cut off the amount of tape you need. Then, round the ends of the tape by cutting the corners with scissors. This will help prevent the tape from fraying and unpeeling at the ends.[7]
   • If you are using precut strips, tear the strips along the serrated edge.

   Kinesiology tape can come in a continuous roll or precut strips. If you are using a roll of kinesiology tape, unwind and cut off the amount of tape you need. Then, round the ends of the tape by cutting the corners with scissors. This will help prevent the tape from fraying and unpeeling at the ends.

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   Bend all joints before applying tape. If you are applying kinesiology tape to a joint, such as the knee or elbow, you should always begin with the joint in a bent position. If the tape is applied to a knee or elbow in an extended position, the tape will pull off once you begin to move.

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   Apply an anchor to the skin. Tear the backing 2-3 inches (5-7.5 cm) from the end of the tape to create an anchor. This part will be applied directly to the skin. It is important that you do not stretch this section of the tape. If you stretch the anchor section of tape, it may cause the tape to peel off and the application will be less effective.

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   Stretch the tape across the skin. After you have anchored the tape to the skin, you can begin to stretch the tape across the desired muscle. The amount of stretch you use will depend upon the type of treatment. For example, if you want to stimulate a muscle that is struggling to perform, you should use 15%-50% stretch. This will alleviate muscle pain and tension.[8]
   • Alternatively, if you want to relieve pain from a muscle that is overstimulated, you should use 15%-25% stretch.

   After you have anchored the tape to the skin, you can begin to stretch the tape across the desired muscle. The amount of stretch you use will depend upon the type of treatment. For example, if you want to stimulate a muscle that is struggling to perform, you should use 15%-50% stretch. This will alleviate muscle pain and tension.

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   Peel the backing from the tape in small segments. This can be done by holding the tape in the middle and gently tearing and pulling at the paper backing. If you peel off all of the backing at once, the tape may stick to itself and ruin the application.[9]
   • Avoid touching the adhesive. This can impact the stickiness of the tape and may cause the tape to peel off the skin.

   This can be done by holding the tape in the middle and gently tearing and pulling at the paper backing. If you peel off all of the backing at once, the tape may stick to itself and ruin the application.

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   Anchor the end of the tape to the skin. The last 2-3 inches (5-7.5 cm) of tape should be anchored to the skin without stretching the tape. Avoid sticking tape to another piece of tape. This will not hold and may cause the ends to roll up.[10]

   The last 2-3 inches (5-7.5 cm) of tape should be anchored to the skin without stretching the tape. Avoid sticking tape to another piece of tape. This will not hold and may cause the ends to roll up.

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   Rub the tape from the center to the ends. Once the tape has been applied to the skin, you want to activate the tape and ensure that it will not peel off the skin. Use your hands to rub the tape from the center towards the ends. This will help stick the tape to the skin.

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