How Does Kinesio Tape Work? How we test gear. Kinesio tape works by gently pulling the skin upwards, giving more space to the interstitial fluid and relieving inflammation. While tape relieves pain, it’s probably related to the Gate Control Theory of pain due to afferent input into the skin. How Kinesiology Tape Works Kinesiology tape works—when applied correctly—by lifting the skin from the tissues below it. “Kinesiology tape is a type of elastic tape that is applied to an area of musculoskeletal dysfunction,” says Dr. Yuen. This taping method gently lifts the layer of skin and attached tissue covering a muscle so that blood and other body fluids can move more freely in and around that muscle. A more recent experiment found that kinesiology tape may just have a placebo effect (one that does work, though), which many athletes will swear by. The term ‘Kinesio Tape’ should strictly speaking only be used by Dr Kenzo’s original company Kinesio as they have trademarks on use of the word, so we will refer to it as kinesiology tape or for the sake of brevity in this article, simply tape. “When tape is applied, it causes compression or decompression of these areas, supposedly allowing it to alter pain signals to the brain,” he says. Applying kinesiology tape to your hamstring is similar to applying it to your quad, in that you’ll usually want two stripes sloping across the muscle group. How does Kinesio Tape work? How Does Kinesio Tape Work? Kinesio Tape (KT), or kinesiology tape, is a newly popularized modality that is used by therapists trained in the Kinesio Taping Method by Certified Kinesio Taping Instructors (CKTI). Powerbeats Earbuds Are the Cheapest Ever on Amazon, Red Sox Unveil Boston Marathon-Themed Jerseys. The tape itself is an elastic, non-medicinal material that stretches to form along the muscles and joints of the human body. It is used to decrease pain, correct abnormal movements in muscles and joints, and increase vascular and lymphatic flow. The elastic tape is infused with cotton material to make it more comfortable. It’s the tape’s elasticity that matters most. Kinesiology tape—sometimes referred to as KT or even elastic therapeutic tape— was developed by Japanese doctor Kenzo Kase in … Dr. Kase developed both the method and the first elastic therapeutic tape, Kinesio Tape. Your physical therapist will perform an evaluation and assessment to determine the best use of kinesiology tape for your condition. If you were taping your quads, for instance, you would pull the tape tight and bend your knee before application. It was developed back in the 1970s by Kenzo Kase, a chiropractic doctor, in Japan; instead of using stiff medical tape, he wanted to create something that mimicked the elasticity of human skin. This allows for increased circulation, reduced inflammation, and the flow of lymphatic fluid in and out of the target area. Whichever one you go with, make sure to wipe the area you’re going to tape with alcohol before applying to remove dirt or grit that could mess with the adherence. Everyone has nerve receptors in their skin, as well as in the deep layers of the fascia, muscles, and other connective tissues, Wickham says. The tape can stimulate or relax muscles, depending on the tension that it puts on the body when applied. Well+Good decodes and demystifies what it means to live a well life, inside and out. ” Unfortunately, there are many misconceptions about what this kind of tape does, and how, so this article will get you on the same page with what science is telling us! You might even know that it’s called kinesiology tape (or kinesio tape and even “KT tape” thanks to the popular brand for short). Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. “Kinesiology tape is a type of elastic tape that is applied to an area of musculoskeletal dysfunction,” says Dr. Yuen. But after one wear, if your muscles are doing what you want, there’s no need to reapply; you don’t want your muscles to rely on the tape to do their job. Once you’ve got the hang of it, you can easily reapply it on your own if it starts peeling or if an old issue pops back up. For some relief, “bend your elbow to about 90 degrees. Kinesio tape, or KT tape, is a type of athletic tape physical therapists use to make athletes lives easier. Kase created Kinesio tape with a proprietary blend of cotton and nylon. But what does kinesiology tape do? Is Kinesio Taping Right For You? I use it in our Cary, NC chiropractic clinic, especially on active and athletic patients. © 2021 Well+Good LLC. That said, it sounds like a miracle cure for running injuries, but you don’t want to use kinesiology tape as a crutch. [Stay injury free on the road by getting on the mat with Yoga for Runners.]. Can Your Playlist Really Boost Your Performance? Repeat along the spinal erectors on the other side of your low back,” says Dr. Yuen. How Does KT Tape Work? “The most current research suggests that it is most important as a sensory feedback tool,” says Dr. Yuen. Cut two strips of equal length. Kinesio Tape alleviates discomfort and facilitates lymphatic drainage by microscopically lifting the skin. Anchor the end with no stretch near the top of your quadriceps,” says Dr. Yuen. Kinesiology tape works—when applied correctly—by lifting the skin from the tissues below it. That brightly colored tape is known as Kinesio Tape and it does have a purpose! Shin Splints: This kind of pain happens when you overload the muscles in the front of your shin, causing inflammation in the muscle, tendon, and bone. 5 Lower Leg Exercises to Prevent Shin Splints, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. In addition, some claim that it slightly lifts the skin away from the muscle, which is supposed to help … Read our Privacy Policy and Terms and Conditions. The tape was invented by Japanese chiropractor Kenzo Kase in the 1970s. On the flip side, if someone has plantar fasciitis and is experiencing a lot of tightness in their calves, taping with limited tension can turn “off” the muscle so the person isn’t receiving pain signals, he explains. I put it in the same category as NSAIDS, PRPS, etc. Anchor two strips on the quad muscle and then run them down the right and left of the knee cap to create a teardrop shape, Wickham says. He or she will assess if the tape is even necessary for you or if there are any contraindications to using the tape. If the tape is applied properly, an increase in blood flow, pain relief and postural corrections will occur during use of kt tp. When worn, it lifts the skin by microscopic increments which aids in lymphatic drainage. Anchor the strip along the medial (inside edge) of your forearm. Our editors independently select these products. I Tried It Out—and Asked the Experts. “Traditional athletic tape is made of just cotton, so it doesn’t have the stretching ability that kinesiology tape has,” explains Grayson Wickham, a physical therapist, certified strength and conditioning specialist, and founder of Movement Vault. If you’re experiencing any of these issues and think kinesiology tape could help, head to a professional before you unravel your first roll. Kinesio tape is designed to mimic the skin and move freely while still giving adequate support. The design of the tape aims to imitate that of the skin, which means that there is no restriction for the athlete. a: Kinesio Tape is applied to the skin in a slightly stretched position and adheres to it. Kinesio taping isn’t something you can do on your own. This tape … And when you take it off, “don’t rip it off like an adhesive bandage, which can leave a scar,” Scantlebury says. Anchor one strip just above the knee. Everything You Need to Know About Stress Fractures. Kinesio tape, however, has polymer elastic strands woven through the cotton, so the tape is flexible and doesn't impede range of motion when it's applied. Position yourself in child’s pose with your back rounded. Tape one strip starting at the mid-calf down to the bottom of the foot, then cross another strip over the back of the heel/ankle, Wickham says. “Depending on the way kinesiology tape is applied, it can be used for a variety of different things including, but not limited to, muscle inhibition/facilitation, pain relief, decreasing swelling, proprioceptive stability (helping your muscles provide stability while still allowing for motion), and tissue decompression,” Lou says. These adhesive strips can provide support, relieve pain, and turn your muscles on and off. Kinesio tape works by gently lifting the layer of skin over the affected body part as the patient moves. Follow the muscle fibers up the back with 75 percent stretch. With 75 percent stretch, place the tape along the front of your shoulder following the outline of your deltoid. Stretch the tape to 75 percent stretch, and run it vertically up the Achilles towards the calf. To get you started, though, I asked Dr. Yuen to break down seven ways to use kinesiology tape that are “generally safe,” whether you’re dealing with low back pain, shoulder discomfort, pain in your Achilles, or some other mover’s plight. “You want the tape to give that consistent feedback over a sustained period of time so the body becomes aware that this is now the new normal,” he says. Start with this: Meet the Nike shoe that reduced injuries in athletes by over 50 percent. Have someone anchor the tape with no stretch at the back of the knee,” says Dr. Yuen. You may be able to find more information about this and similar content at piano.io, How Tracking Periods Can Lower Your Injury Risk, How to Prevent Leg Cramps from Sidelining You, What Runners Should Know About Missing Periods, How to Use a Foam Roller to Warm Up and Cool Down. Tape from just below the outside of your knee to just beneath the base of your big toe, then tape additional strips the length of the full width of your shin laterally over your pain points. Do Running Shoes Cause or Prevent Injury? And if you have trouble with your IT band, these are the exercises to do to keep injury away. While it was used widely by professional athletes, physical therapists, and trainers alike, it didn’t really go mainstream until the 2008 Summer Olympics—remember when volleyball player Kerri Walsh wore KT tape on her shoulder and subsequently won the gold medal? This lifting affect forms convolutions in the skin thus increasing interstitial space and allowing for a decrease in inflammation, reducing pressure while enabling a more effective flow of lymphatic fluid in and out of the target area. I’ve Tested Hundreds of Vitamin C Serums and These 5 Are the Best Money Can Buy, Shaktibarre App Founder Corinne Wainer Is Committed to Making Barre Classes Affordable and Approachable. Gear-obsessed editors choose every product we review. Lim and Tay stated in their review that the underlying mechanism of Kinesio Tape is poorly understood. Kinesiology tape serves different functions when applied. Use the other strip around the other side of the patella,” says Dr. Yuen. ; This tape also works to both stimulate and relax muscles, making it extremely popular with athletes for … Does Kinesiology Tape … And certainly, if you have access to one of these experts, it’s best to have them give you a rundown to make sure you’re wrapped up properly. Kinesiology tape convolutions do not lift the skin or increase circulation. General Muscle Pain: If you’re experiencing general soreness or want more support for a muscle, you can use two strips (or cut one strip into a “Y” shape) to border the area, Lou says. Colloquially known as “golfer’s elbow,” this injury is also common to those of us chained to our desks. One meta-analysis found that it may have a small beneficial role in improving strength and range of motion but further studies are needed to confirm these findings. Getting some education from a licensed professional is tremendously valuable.”. Should I Stop Running After a Joint Replacement? First, it is thought to change the proprioception input of the sensory nervous system in the muscles, joints, and skin.1 The tape is thou… “Straighten the knee and flex the hip slightly. “The tape helps gate some of the pain you are experiencing by providing a different sensory input.” You apply the tape tautly when your muscles aren’t fully extended so that when you straighten that muscle, the tape creates tension. “Think strains, sprains, or swollen joints. There are plenty of kinesiology tape options out there, and what you use tends to be a matter of personal preference. Accessibility Statement     Sitemap redirect. Because the tape is so stretchy, it can increase spaces in joints, and between the skin and muscles. Kinesio tape is part of a DENIAL process when it comes to running injury management. The tape can take stress from some muscles, reducing inflammation and giving them time to heal. “With 75 percent stretch, lay the tape down following the muscle fibers of the hamstring. Whether you’re a runner, or someone experiencing knee pain from another sport, Dr. Yuen says kinesiology tape can be useful before you get moving. With time, that means you’ll be able to take off the tape to find that your body has created better postures. Kinesio Tape (KT), or kinesiology tape, is used by therapists to change muscle tone, move lymphatic fluids, correct movement patterns, and improve posture. Join Runner’s World+ today for more tips to help you run strong! “Bend your knee to about 90 degrees. Although it can be applied in a variety of patterns, the tape predominantly works in a few key ways. Can Acupressure Mats Really Help With Recovery? In 1979, Dr. Kenzo Kase, a Japanese Chiropractor, developed Kinesio Tape, an elastic adhesive used to alleviate discomfort in athletes. Swelling: If you rolled or tweaked a joint, and it is inflamed, cut small projections off the anchor point of the tape (so it looks like an octopus) and lay it with no stretch over the swollen area,” Lou says. Stretching keeps injury away, too. Kinesio tape, on the other hand, can actually stretch up to 40 percent of its original length while retaining its elasticity, which is what allows it to provide support without hindering your body’s movements. pletely different way. Now, kinesiology tape is ubiquitous in the athletic world. What is kinesiology tape? All rights reserved. Tape on strip down the bottom of the foot, the another strip crossing the first on the arch area of the bottom of the foot, Wickham says. Anchor with no stretch towards the top of the hamstring.”. Then place one strip running across the other two below the knee cap. There are different theories about how kinesiology tape works. RockTape, KT Tape, KinesioTex, MummyTape, no matter what you call it it’s all Kinesio Tape. Ashley Mateo is a writer, editor, and UESCA-certified running coach who has contributed to Runner’s World, Bicycling, Women's Health, Health, Shape, Self, and more. It’s very unlikely to help performance or reduce injury risk, but may help reduce pain in the short term. “Kinesiology tape is generally very safe, but should be avoided if you have an open wound, infection that needs monitoring, or if you are allergic to the adhesive,” says Dr. Yuen. Kinesiology tape is, quite literally, tape that you (or, really, your physical therapist or doctor) apply to your muscles. Visit this site to find a Certified Kinesio Taping Practitioner (CKTP) in your area. It also helps to decrease inflammation and swelling which reduces pressure in the area. “When I first work with someone, I have them wear the tape while they’re exercising, while they’re doing day-to-day activities, whatever,” says Scantlebury. Despite its flexibility, Kinesio tape is supposed to stabilize muscles and give the athlete awareness of muscle engagement, known as proprioception. The tape typically lasts for three to five days, even if you shower or swim with it, and the constant wear is to re-educate the body to perform in a more optimal way. In the video above, you’ll see that you can apply two strips of tape instead of one for extra tension. “We can use more tension to turn on or excite a muscle,” says Kellen Scantlebury, D.PT. Advertisement. Athletic tape is usually used to create support around a joint, he says, which actually restricts motion. Can You Really Boost Your Immunity While You Sleep? For example: If someone gets surgery to repair their ACL, their quad will likely be weak. With about 75 percent stretch, pull the tape up along the medial bony part of your elbow towards your bicep. Taping can also increase lymphatic drainage. “Instead, push the skin away from the tape instead of peeling the tape from the skin.”. How to Use Kinesiology Tape For Shin Splints, How to Use Kinesio Tape to Deal With Injuries.