Kinesiology Tape Benefits and Uses - Healthline

Unlike white medical or athletic tape, kinesiology tape lets you move normally. In fact, some studies show that it can enhance movement and ... HealthlineHealthConditionsDiscoverPlanConnectShopSubscribeSkinSelfCareTipsNutritionSkinCareGuideDrySkinRemediesAcne101EczemaTypesPsoriasisBasicsWhatIsKinesiologyTape?MedicallyreviewedbyGregoryMinnis,DPT,PhysicalTherapy—WrittenbyRebeccaJoyStanborough,MFAonMarch20,2019BenefitsUsesDoesitwork?ContraindicationsApplyRemoveSavemoneyTakeawayShareonPinterestWeincludeproductswethinkareusefulforourreaders.Ifyoubuythroughlinksonthispage,wemayearnasmallcommission.Here’sourprocess.Today,therearemorethan50brandsofkinesiologytapeonthemarket,buttheoriginalproduct,KinesiotapeorKinesioTexTape,wasdevelopedinthelate1970sbyDr.KenzoKase,aJapanesechiropractorwhowantedatapethatprovidedsupportbutdidn’tlimitmovementthewaytraditionalathletictapesdo.Ifyou’vewatchedavolleyballgameorcompetitivebicyclerace,you’veprobablyseenit:stripsofcolorfultapesplayedinpatternsacrossshoulders,knees,backs,andabs.That’skinesiologytape:atherapeutictapethat’sappliedstrategicallytothebodytoprovidesupport,lessenpain,reduceswelling,andimproveperformance.Enthusiastsreportsuccessachievingtheseaims,butsofar,thereneedstobemoreresearchtosaywithcertaintywhattapingcanandcannotdo.Here’swhatweknowabouthowphysicalandsportstherapistsuseit,itsbenefits,tipsandwhattoknow.Howdoeskinesiologytapework?Kinesiologytapeisreallystretchy.KasecreatedKinesiotapewithaproprietaryblendofcottonandnylon.It’sdesignedtomimictheskin’selasticitysoyoucanuseyourfullrangeofmotion.Thetape’smedical-gradeadhesiveisalsowater-resistantandstrongenoughtostayonforthreetofivedays,evenwhileyouworkoutortakeshowers.Whenthetapeisappliedtoyourbody,itrecoilsslightly,gentlyliftingyourskin.Itisbelievedthatthishelpstocreateamicroscopicspacebetweenyourskinandthetissuesunderneathit.CreatesspaceinjointsOnesmallstudywith32participantsshowedthatwhenkinesiologytapewasappliedovertheknee,itincreasedthespaceinthekneejoint.LymanKJ,etal.(2017).Investigatingtheeffectivenessofkinesiotapingspacecorrectionmethodinhealthyadultsonpatellofemoraljointandsubcutaneousspace.https://www.ncbi.nlm.nih.gov/pubmed/28515980Asimilarstudyshowedkinesiologytapealsoincreasedthespaceintheshoulderjoint.LymanKJ,etal.(2017).Effectsof3differentelastictherapeutictapingmethodsonthesubacromialjointspace.https://www.ncbi.nlm.nih.gov/pubmed/29191285Eventhoughtheincreaseinspaceisslight,ithelpsreducethechanceofjointirritation.MaychangesignalsonpainpathwaysSomephysicaltherapiststhinkthetapechangestheinformationyoursensorynervoussystemissendingaboutpainandcompressioninyourbody.Dr.MegannSchooley,board-certifiedclinicalspecialistinsportsphysicaltherapyandcertifiedstrengthandconditioningspecialist,explainsitthisway:“Allofyourtissues—skin,connectivetissue,fascia,muscles—containsensoryreceptorsthatfeelpain,temperature,andtouch.Thosereceptorsallcontributetoproprioception—yourbrain’ssenseofwhereyourbodyisandwhatit’sdoing.Kinesiologytapingcreatesaliftthatunloadstheunderlyingtissues.Decompressingthosetissuescanchangethesignalsgoingtothebrain.Whenthebrainreceivesadifferentsignal,it’sgoingtoresponddifferently,”Schooleysays.Triggerpointsareagoodexample.Physicaltherapistshaveusedkinesiologytapetolifttheskinoverthesetense,knottedmuscles.Whentheareaisdecompressed,painreceptorssendanewsignaltothebrain,andtensioninthetriggerpointdecreases.A2015studyshowedthattriggerpointpainwasreducedandflexibilityincreasedforpeoplewhenkinesiologytapeandmanualpressurewereusedtogether.ChaoYW,etal.(2016).Kinesiotapingandmanualpressurerelease:Short-termeffectsinsubjectswithmyofasicaltriggerpoint.kinesiotaping.com/wp-content/uploads/2015/11/Chao-Lin-2016.pdfMayimprovecirculationofbloodandfluidsIfyou’vebeeninjured,kinesiologytapemighthelpimprovecirculationandreduceswellingintheareawhereyou’rehurt.A2017studyshowedthatkinesiologytapingcanimprovebloodflowintheskin.CraigheadDH,etal.(2017).Kinesiologytapemodestlyincreasesskinbloodflowregardlessoftapeapplicationtechnique.performancehealthresearch.com/article/1801Itmayalsoimprovecirculationoflymphaticfluids.Lymphaticfluidismostlywater,butitalsocontainsproteins,bacteria,andotherchemicals.Thelymphaticsystemisthewayyourbodyregulatesswellingandfluidbuildup.Thetheoryisthatwhenkinesiologytapeisapplied,itcreatesextrasubcutaneousspace,whichchangesthepressuregradientintheareaunderneathyourskin.Thatchangeinpressureenhancestheflowoflymphaticfluid.Studieshavehadmixedresults.Intworecentstudies,kinesiologytapereducedfluidbuildupinwomenwhounderwentbreastcancertreatmentandpeoplewhohadtotalkneereplacements.MalickaI,etal.(2014).Kinesiologytapingreduceslymphedemaoftheupperextremityinwomenafterbreastcancertreatment:apilotstudy.DOI:10.5114/pm.2014.44997DenizGH,etal.(2018).THU0727-HPRComparisonofkinesiotapeapplicationandmanuallymphaticdrainageonlowerextremityoedemaandfunctionsaftertotalkneearthroplasty.https://ard.bmj.com/content/77/Suppl_2/1791.1Changingtheflowoflymphaticfluidcouldhelpbruiseshealfaster.Althoughtherearefewstudiestoconfirmthiseffect,anecdotallysomepeoplereportthatwhenthey’veremovedtapefrombruisedbodyparts,theareasunderthetapewereadifferentcolorthantheun-tapedareas.Whatiskinesiologytapeusedfor?TreatinginjuriesPhysicaltherapistssometimesusekinesiologytapingasonepartofanoveralltreatmentplanforpeoplewho’vebeeninjured.TheAmericanPhysicalTherapyAssociationreportsthatkinesiologytapingismosteffectivewhenit’susedinconjunctionwithothertreatmentslikemanualtherapy.Studysaystherapeutictapingnobetterthanotherapproachestotreatchronicmusculoskeletalpain,disability.(2015).http://www.apta.org/PTinMotion/News/2015/2/20/TapingSystematicReview/“Weusekinesiologytapingtomitigatepainandswelling,”Schooleysays,“butit’salwaysusedasanadjuncttowhatwe’retryingtoaccomplish.”SupportingweakzonesKinesiologytapeisalsousedtoaddextrasupporttomusclesorjointsthatneedit.Ifyouhavepatellofemoralstresssyndrome,ITbandfrictionsyndrome,orAchillestendonitis,kinesiologytapingmighthelpyou.Unlikewhitemedicalorathletictape,kinesiologytapeletsyoumovenormally.Infact,somestudiesshowthatitcanenhancemovementandendurance.Studiesonathleteshaveshownthatwhenkinesiologytapeisusedonfatiguedmuscles,performanceimproves.Re-educatingmusclesKinesiologytapecanhelpre-trainmusclesthathavelostfunctionorthathavegottenusedtoanunhealthywayofworking.Forexample,kinesiologytapingcanbeusedtocorrectpostureinyourheadandneck.ShihHS,etal.(2017).Effectsofkinesiotapingandexerciseonforwardheadposture.https://www.ncbi.nlm.nih.gov/pubmed/28282792Anda2017studysupportsusingittohelpstrokepatientsimprovethewaytheywalk.SungY-B,etal.(2017).Effectsoftapingandproprioceptiveneuromuscularfacilitationforstancephasedurationofstrokepatients.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5702841/Physicaltherapiststhinkthismaybebecausehavingthestrangesensationoftapeonyourskincanmakeyoumoreawareofhowyou’restandingormoving.EnhancingperformanceSomeathletesusekinesiologytapingtohelpthemachievepeakperformanceandprotectagainstinjurywhenthey’recompetinginspecialevents.“Alotofrunnersusethistapeeverytimetheyrunamarathon,”Schooleysays.“Wesometimesplacethetapealongthegluteasawayof‘wakingup’themuscleandremindingittokeepworking.”ManagingscarsAlthoughyoushouldneverusekinesiologytapeonanopenwound,thereissomescientificevidencetosuggestthatkinesiologytapecanimprovethelong-termappearanceofscarsaftersurgeryorinjury.KarwacinskaJ,etal.(2012).EffectivenessofKinesioTapingonhypertrophicscars,keloidsandscarcontractures.DOI:10.1016/j.poamed.2012.04.010Thisisdefinitelyatreatmentyoushoulddiscusswithadoctorfirst.Doesitreallywork?Theanswerforsomepeopleis:yes.Butweneedmoreresearch—whatexistscurrentlyisinconsistent.Somestudiesindicatenodifferenceinoutcomesbetweenkinesiologytapeandplacebosor“shamtaping.”Somestudiesshowminimalormoderategains.Manystudiesindicatethatkinesiologytapingismosteffectivewhenusedtogetherwithconventionaltreatmentmethods.WhennottotapeTherearesomecircumstancesinwhichkinesiologytapeshouldnotbeused.Theyincludethefollowing.Openwounds.Usingtapeoverawoundcouldleadtoinfectionorskindamage.Deepveinthrombosis.Increasingfluidflowcouldcauseabloodclottodislodge,whichmightbefatal.Activecancer.Increasingbloodsupplytoacancerousgrowthcouldbedangerous.Lymphnoderemoval.Increasingfluidwhereanodeismissingcouldcauseswelling.Diabetes.Ifyouhavereducedsensationinsomeareas,youmightnotnoticeareactiontothetape.Allergy.Ifyourskinissensitivetoadhesives,youcouldtriggerastrongreaction.Fragileskin.Ifyourskinispronetotearing,youshouldavoidplacingtapeonit.HowtoapplykinesiologytapeYoushouldalwaysconsultwithaphysicaltherapistwhoistrainedintheproperapplicationofkinesiologytapebeforeyoutrytoputitonyourself.Aphysicaltherapistwillshowyouhowtoapplythetapeinthepatternthatwillhelpyourspecificproblem.TapecanbeappliedinanX,Y,I,orfanpattern,dependingonyourgoals.Youmayalsoneedbothstabilizationanddecompressionstrips.Yourphysicaltherapistcanwatchyoupracticeapplyingandremovingthetapebeforeyoutryitathome.“Tapingisnotapermanentsolution,”Schooleysays.“Youwanttobuildyourstrengthandskill,becausecorrectingtherootproblemiskey.”Toapplythetape,rememberthesesteps:Cleananddrytheareafirst.Lotionsandoilscanpreventthetapefromsticking.Trimexcesshair.Finehairshouldn’tbeaproblem,butdensehaircouldkeepthetapefromgettingagoodgriponyourskin.Formosttreatments,you’llstartbytearingthebackingpaperinthecenter.Cutroundedcornersattheendsofeachstripiftheydon’talreadyhavethem.Theroundedcornersarelesslikelytogetsnaggedagainstclothing;andhelpstokeepthetapeonlonger.Whenyouapplythefirsttabtoanchorthestrip,lettheendrecoilslightlyafteryoutakeoffthebackingpaper.Youdon’twantanystretchinthelasttwoinchesateitherend,becausethosetabsarejusttoholdthetapeinplace.Ifyoustretchtheends,thetapewillpullyourskin,whichcouldcauseirritationormakethetapedetachsooner.Keepyourfingersonthepackingpapertoholdthetape.Touchingtheadhesivepartwillmakeitlesssticky.Yourtherapistcanletyouknowhowmuchstretchtouseinthetreatmentarea.Togeta75percentstretch,extendthetapeasfarasitwillgoandthenreleaseitaboutaquarterofitslength.Whenyoustretchthetape,usethewholelengthofyourthumbacrossthetapetogetanevenstretch.Afteryouapplythetape,rubthestripvigorouslyforseveralseconds.Heatactivatestheglue.Fulladhesionusuallytakesaround20minutes.HowtosafelyremovekinesiotapeIfyou’rewearingthetapelongerthanafewdays,itmaybeginlooseningonitsown.Herearesometipsforgettingthetapeoffwithouthurtingyourskin.Applysomeoil(likebabyoiloroliveoil)orlotionontopofthetapetoloosenthestrip.Removeitslowly.Don’tyank.Don’tpullup.Afternudginguponeendofthestrip,pressdownonyourskintoseparateitfromthetape.Pullthetapebackagainstitself,ratherthanstraightupawayfromyou.Compressyourskingentlywhilepullingthetapebackinthedirectionoftheendtab.Walkyourfingersalongyourskinasyougo.Ifyourskinisirritatedordamaged,don’treapplytape.Considertalkingtalktoyourphysicaltherapistordoctor.Willthetapeharmmyskin?Theadhesiveonmajorbrandsislatex-freeandhypoallergenic,soitshouldn’tcauseanallergicreactionifit’sappliedproperlyandifyoudon’thavesensitivities.It’sprobablyagoodideatoapplyateststripfirst,justtobeonthesafeside.HowtobuymoreaffordabletapeAlthoughcostvariesdependingontheelasticityanddurabilityofthebrand,agoodrollcouldcost$25to$40.Schooleyadvisesbuyinginbulkandsharingwithotherfolksinyourrunningcluborgym.Youcanalsoincreaseyourwear-timebystickingtheendstoyourskininsteadofanotherpieceoftape.“Ialwaystellpatientstotapewithpurpose,”shesays.“Yes,itlookscool.Butultimately,you’reworkingtowardnotneedingthetape.”Findbulkrollsandpre-cutstripsofkinesiologytapeonline.ThelongandshortofitAlthoughtheeffectivenessofkinesiologytapingisnotwellresearched,itmayprovidesupport,increasecirculation,reducepain,andimprovethewayyourjointsandmuscleswork.Beforeusingit,youshouldtalktoaphysicaltherapist,becauseit’smostusefulwhencombinedwithothertreatmentmethods.LastmedicallyreviewedonMarch20,201916sourcescollapsedHealthlinehasstrictsourcingguidelinesandreliesonpeer-reviewedstudies,academicresearchinstitutions,andmedicalassociations.Weavoidusingtertiaryreferences.Youcanlearnmoreabouthowweensureourcontentisaccurateandcurrentbyreadingoureditorialpolicy.AhnIK,etal.Immediateeffectsofkinesiologytapingofquadricepsonmotorperformanceaftermusclefatiguedinduction. DOI: 10.1155/2015/410526ChaoYW,etal.(2016).Kinesiotapingandmanualpressurerelease:Short-termeffectsinsubjectswithmyofasicaltriggerpoint.kinesiotaping.com/wp-content/uploads/2015/11/Chao-Lin-2016.pdfCraigheadDH,etal.(2017).Kinesiologytapemodestlyincreasesskinbloodflowregardlessoftapeapplicationtechnique.performancehealthresearch.com/article/1801DenizGH,etal.(2018).THU0727-HPRComparisonofkinesiotapeapplicationandmanuallymphaticdrainageonlowerextremityoedemaandfunctionsaftertotalkneearthroplasty.ard.bmj.com/content/77/Suppl_2/1791.1Garcia-MuroF,etal. (2010).TreatmentofmyofascialpainintheshoulderwithKinesioTaping.Acasereport.  DOI:10.1016/j.math.2009.09.002KarwacinskaJ,etal.(2012).EffectivenessofKinesioTapingonhypertrophicscars,keloidsandscarcontractures.DOI: 10.1016/j.poamed.2012.04.010Kavlak,etal.,(2012). Investigationoftheefficacyofdifferentphysiotherapymethodsforneckpain.DOI:10.3109/10582452.2012.733802 LymanKJ,etal.(2017).Effectsof3differentelastictherapeutictapingmethodsonthesubacromialjointspace.ncbi.nlm.nih.gov/pubmed/29191285LymanKJ,etal.(2017).Investigatingtheeffectivenessofkinesiotapingspacecorrectionmethodinhealthyadultsonpatellofemoraljointandsubcutaneousspace.ncbi.nlm.nih.gov/pubmed/28515980MalickaI,etal.(2014).Kinesiologytapingreduceslymphedemaoftheupperextremityinwomenafterbreastcancertreatment:apilotstudy. DOI: 10.5114/pm.2014.44997SchooleyM.(2019)Personalinterview. ShihHS,etal.(2017).Effectsofkinesiotapingandexerciseonforwardheadposture.ncbi.nlm.nih.gov/pubmed/28282792Studysaystherapeutictapingnobetterthanotherapproachestotreatchronicmusculoskeletalpain,disability.(2015).apta.org/PTinMotion/News/2015/2/20/TapingSystematicReview/SungY-B,etal.(2017).Effectsoftapingandproprioceptiveneuromuscularfacilitationforstancephasedurationofstrokepatients.ncbi.nlm.nih.gov/pmc/articles/PMC5702841/WindischC,etal.(2017).EffectsofKinesiotapingcomparedtoarterio-venousImpulseSystemonlimbswellingandskintemperatureaftertotalkneearthroplasty. ncbi.nlm.nih.gov/pubmed/27688220Zhang,etal.(2016).AcuteeffectsofKinesiotapingonmusclestrengthandfatigueintheforearmoftennisplayers. DOI:10.1016/j.jsams.2015.07.012FEEDBACK:MedicallyreviewedbyGregoryMinnis,DPT,PhysicalTherapy—WrittenbyRebeccaJoyStanborough,MFAonMarch20,2019ReadthisnextWhatIsSoft-TissueMobilizationTherapy?MedicallyreviewedbyUniversityofIllinoisHowtorelaxtensedmuscleinjuries.READMOREMuscleTesting.IsItLegit?MedicallyreviewedbyWilliamMorrison,MDMuscletestingisanalternativemedicinepracticethatclaimstoeffectivelydiagnosestructural,muscular,chemical,andpsychologicalconditions…READMOREWhyIsMyKneeBuckling?MedicallyreviewedbyWilliamMorrison,M.D.Noticeyourkneegivingoutonyou?Learnaboutsomeofthemostcommoncausesandhowyoucanmanagethem.READMOREQuadandHamstringExercisestoStrengthenBadKneesMedicallyreviewedbyPeggyPletcher,M.S.,R.D.,L.D.,CDEUncomfortablekneepaincaninterferewithyourabilitytomovearoundcomfortably.Thesestrengtheningexercisescanhelpeaseanydiscomfort.READMORE8PressurePointsonYourHandsMedicallyreviewedbyDebraRoseWi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