Once you’re comfortable with your needs and the designated taping pattern, follow these step-by-step instructions to safely apply and remove the tape. If you’ve used athletic tape in the past, you might be skeptical. You might be thinking kinesiology tape is the same thing. Not even close! How does kinesiology tape work? How to: A doctor will likely put one long strip of KT tape along the bottom of your foot and another across the arch.

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KT Tape’s Flex Adhesive Strips may look like classic kinesiology tape strips, but they're designed specifically for your knees. The kinesiology tape promises to be as lightweight, comfortable, and stretchy as any other, but each strip comes reinforced with KT Tape’s FreeFlex technology—meaning that it will lend extra support and stability to your knees. The Hampton Adams Kinesiology Tape set comes with two rolls of kinesiology tape, both of which are latex-free and hypoallergenic. The long-lasting tape is designed to stay on your skin for up to ten days at a time, and it's crafted to outlast sweat and water.The tape comes in a continuous roll that allows you to use as much or as little as you want, and it comes in six colors. A good way to think of it is as a supplement to your chiropractic visits. Much like brushing and flossing when you’re not at the dentist, taping an injury can help you make the most of each chiropractic adjustment. I guess on the downside, the full-length strips were about 2″ too long, and that adds up to a lot of extra tape used without reason. She notes that if you tear the tape off or pull it away from the body it can actually cause skin damage. Dr. Scarano Ward adds that you can cut down on pain from removal by applying oil or lotion to the taped area prior to removing the tape.

KT TAPE PRO Synthetic Elastic Kinesiology 20 Pre-Cut 10-Inch KT TAPE PRO Synthetic Elastic Kinesiology 20 Pre-Cut 10-Inch

Ultraduurzame, dubbelbrede strips zijn ideaal voor het aanpakken van grotere spiergroepen en lage rugpijn* There are some mechanical effects from kinesiology tape that can reduce swelling, provide pain relief, and reduce muscle spasms,” says Christine M. Scarano Ward, DPT, Certified Kinesio Taping Instructor at Sports Performance Lab. Available in four colors, SpiderTech's full-knee tape was made from high-grade cotton-elastic material with 100-percent poly-acrylic adhesive engineered to adhere to the skin providing functional support. Users report that the knee tape stays in place for up to five days, which encourages faster recovery and provides ongoing joint support throughout your daily activities. The tape can also inhibit certain muscles or facilitate others. Instead of immobilizing muscles and joints like athletic tape, kinesiology tape is stretchy, and runners can use that elasticity to adopt a stronger, healthier stride. “People who have shoulder or trap pain as they’re running tend to hike their shoulders up toward their ears,” says Denise Smith, PT and owner of Smith Physical Therapy + Running Academy. “We’ll tape down their shoulders. As their shoulder creeps up as they fatigue, that triggers a sensation of the tape pulling on the skin, so they relax their shoulders.” There are quite a few brands out there now, but KT Tape is probably the most popular kinesio tape among athletes.We also have a guide to using kinesiology tape, with expert instructions for taping yourself up to deal with a handful of common running injuries, including plantar fasciitis and shin splints.

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Knee pain: It’s extremely common in runners, and knee pain is often caused by overuse, arthritis, or weak surrounding muscles in your hip, foot, quad, or hamstring. KT tape can help reduce knee pain by supporting weaker parts of the body, or by lifting muscles and tendons off the kneecap to relieve tension and create more space in the knee joint, per research studies. I’m transitioning from cross country skiing to trail running right now, so these early runs are going to be tough on the legs. (Skiing was virtually no impact!)

Denise Smith, PT is the owner of Smith Physical Therapy + Running Academy in the Chicago suburbs. A certified running technique specialist, Smith has consulted for the Russian olympic and national triathlon teams and travels the country educating runners on proper form using the Pose Method. Separately, keep in mind that removing kinesiology tape will likely affect your skin, since the adhesive is very strong. Make sure to read the removal instructions before yanking the tape off—some manufacturers recommend using baby oil to break down the adhesive before removal. Body Hair How to: A pro will apply tape on the inside and outside of the quad to create a teardrop shape, and then around both sides of the kneecap, says Campbell.