In the clinical setting, kinesiology (otherwise known as K-Tape) tape has many apparent advantages. Firstly as a mainly cotton based tape, it breathes and does not require being kept dry in the shower. It is very flexible making it fantastic for knees and other joints which require movement. Kinesiology tape also is useful in oedema management, bruise mitigation, injury prevention and rehabilitation.
Sports tape is stronger, stickier, and reduces the available range of motion available at a joint more than K tape. It is the best choice for hypermobile joints or active injuries. The use of an underwrap like Hyperfix® can be beneficial in reducing irritation with the skin. Generally, tape needs to be removed after 3 days to prevent the development of dermatitis. This can vary between individuals.
So, if you have an injury and need to prevent movement and reduce muscle activity, traditional sports taping techniques are still the best option. If you are wanting to reduce stress on muscles, reduce swelling and maintain joint functionality, pick your favourite colour or pattern and get your K tape on.
Types of Kinesiology Tape
Kinesiology tape can be applied in different ways, depending on why it's needed. Your physical therapist can show you how to use the tape and cut the adhesive strips into the right configuration.
Tape shapes include:
The "I" strip: This shape can be used to make the other types of strips below. Typically "I" strips are used to support muscles, tendons, and ligaments. They are often used to facilitate your rotator cuff, gluteus muscles, quadriceps, or Achilles' tendon. It can also be used on your low back and middle back to help you maintain proper posture.
The "X" strip: This type is used when kinesiology tape is needed to cover a large area or cross multiple joints. The tabs of the "X" strip cross over sensitive areas such as the back of your knees or front of your elbows. This strip is commonly used to facilitate your hamstrings, which cross both your hip joint and the back part of your knee joint.
The "Y" strip: This strip is used to cross sensitive areas of your body such as behind your knee or in the front of your elbow. It is also commonly used for applications to control the position of your kneecap as in patellofemoral stress syndrome or a subluxing patella. The "Y" strip is typically not as long as the "X" strip.
The "fan" strip: This type can help control swelling of your leg or arm. It is commonly used in lymphedema management or for superficial contusions and swelling.
The "lift" strip: Commonly referred to as the Band-Aid, this strip is often used to support injured tissues or to treat muscle knots or trigger points. It helps to lift skin and tissues off of sore muscles and trigger points. It is also used to treat superficial bruises
Some common uses of kinesiology tape include:
Allowing motion: Kinesiology tape can be used to help improve muscular firing and contraction patterns.This can lead to normalized muscular tone and can also help improve athletic performance.
Inhibition and pain management: Kinesiology tape can be used to help decrease pain and muscle spasms that may occur after injury. It can help decrease your nerves' pain signals to the brain, which can help decrease muscle guarding and protective spasms.
Support and stability: If you have a condition that requires a specific joint to be held in place, kinesiology taping may be right for you. Conditions like patellofemoral stress syndrome, iliotibial band friction syndrome, or shoulder instability may benefit from extra support provided by kinesiology tape. The tape can support your joint while still allowing for some motion.
Decreasing swelling: If you have had swelling from an injury or surgery, kinesiology tape may help decrease the swelling by decreasing pressure between the skin and underlying tissues. This provides a pathway for excess fluids to travel through. Kinesiology tape is sometimes used in lymphedema management or for superficial contusions (bruises).
Scar tissue management: After surgery or trauma, you may have a scar over the area that was injured. Sometimes the tissue underneath the scar binds to your skin and underlying fascia. This scar tissue can limit your normal mobility and range of motion. Kinesiology tape can be used to gently pull on scar tissue, providing a low-intensity, long-duration stretch to the tight collagen that makes up scar tissue.
