how does kinesio tape work

Join Runner’s World+ today for more tips to help you run strong! That said, it sounds like a miracle cure for running injuries, but you don’t want to use kinesiology tape as a crutch. How we test gear. 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. 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. Plantar Fasciitis: This occurs when you overload the connective tissue that runs from your heel to the base of your toes, resulting in heel pain. 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… 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. Dr. Kase developed both the method and the first elastic therapeutic tape, Kinesio Tape. Achilles Tendon Pain: Too much stress can tighten and overwork the large tendon connecting the two major calf muscles—the gastrocnemius and soleus—to the back of the heel bone. The tape’s medical-grade adhesive is also water-resistant and strong enough to stay on for three to five days, even while you work out or take showers. First developed in the 1970s by Japanese chiropractor Kenzo Kase, kinesiology tape came to prominence after the 2008 Olympics, and several companies have developed products from Kase’s Kinesio Tex Tape since. With 75 percent stretch, lay the tape down following the muscle fibers of the quadriceps. For some relief, “bend your elbow to about 90 degrees. Injured Area With Kinesiology Tape When kinesiology tape is applied correctly to the skin over an injured area, the elasticity in the tape gently lifts the skin, creating small convolutions or wrinkles on its surface, which can sometimes be seen in the tape as well (see image at top of page.) Cut two strips of equal length. Position yourself in child’s pose with your back rounded. Kinesiology tape is thought to ‘lift the skin’ by creating convolutions, which is thought to relieve pain and improve circulation. “Place your hand behind your back as if you were scratching your lower back. It’s designed to mimic the skin’s elasticity so you can use your full range of motion. 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. Kinesio taping is applied to particular parts of the body in order to temporarily alter how muscles work. “With 75 percent stretch, lay the tape down following the muscle fibers of the hamstring. 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. If shoulder bag-back has got you down, Dr. Yuen has a quick solution to make it feel a bit better. Anchor the other strip at the bottom of your deltoid with no stretch,” he says. Does Kinesiology Tape … For example: If someone gets surgery to repair their ACL, their quad will likely be weak. “It’s an elastic tape that provides sensory input into an area, but still allows for full range of motion,” explains Laurey Lou, a physical therapist and certified strength and conditioning specialist at the Hospital for Special Surgery Sports Medicine in Westchester, New York. RockTape, KT Tape, KinesioTex, MummyTape, no matter what you call it it’s all Kinesio Tape. These four supplements had a baby—and now I'm sleeping like one. 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. All of the effects of kinesiology tape came from the mechanical and neurosensory actions of the tape. © 2021 Well+Good LLC. Anchor one strip at the bony point just below your knee. Kinesio tape works by gently lifting the layer of skin over the affected body part as the patient moves. 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. Most kinesio tape is made from a combination of cotton, spandex, and adhesive, which is what makes it different from the standard athletic tape you might see wrapped around someone’s ankle. Can Your Playlist Really Boost Your Performance? Anchor the strip with no stretch. Anchor the other end with no stretch,” says Dr. Yuen. 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? Then place one strip running across the other two below the knee cap. With time, that means you’ll be able to take off the tape to find that your body has created better postures. 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. 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. That’s kinesiology tape: a therapeutic tape that’s applied strategically to the body to provide support, lessen pain, reduce swelling, and improve performance. 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. “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. Kinesio Tape alleviates discomfort and facilitates lymphatic drainage by microscopically lifting the skin. “The most current research suggests that it is most important as a sensory feedback tool,” says Dr. Yuen. “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. Due to the lightweight strips of the kt tape, one can barely feel the tape at all. Can Acupressure Mats Really Help With Recovery? Stretch the tape to 75 percent stretch, and run it vertically up the Achilles towards the calf. How Does Kinesio Tape Work? In most cases, the angles required to apply KT tape to your body will also necessitate another human being to mummify you. Advertisement. pletely different way. 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. Knee Pain: One of the most common issues for runners, knee pain typically stems from imbalances or weak glutes. Should I Stop Running After a Joint Replacement? Kinesiology tape is, quite literally, tape that you (or, really, your physical therapist or doctor) apply to your muscles. It affects the circulatory system, the nervous system and the fascial system which con-trols the connective tissue in your body. “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. and owner of Fit Club Physical Therapy and Sports Performance. 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. Follow the muscle fibers up the back with 75 percent stretch. This allows the flow of blood and other lymphatic fluids through and around the injured muscles and ligaments. Nice objective article reviewing some of the key research. If you were taping your quads, for instance, you would pull the tape tight and bend your knee before application. How Does KT 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. Getting some education from a licensed professional is tremendously valuable.”. “Bend your knee to about 90 degrees. You may be able to find the same content in another format, or you may be able to find more information, at their web site. This lifting affect forms convolutions on the skin, and creates a small space between your muscle and dermis layers. “Straighten the knee and flex the hip slightly. 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. How to Use Kinesiology Tape For Shin Splints, How to Use Kinesio Tape to Deal With Injuries. Have someone anchor the tape with no stretch at the back of the knee,” says Dr. Yuen. “Instead, push the skin away from the tape instead of peeling the tape from the skin.”. All rights reserved. (It would be hard to wrap up your own hamstring, for example.) Start with this: Meet the Nike shoe that reduced injuries in athletes by over 50 percent. 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. Although it can be applied in a variety of patterns, the tape predominantly works in a few key ways. It’s very unlikely to help performance or reduce injury risk, but may help reduce pain in the short term. Get it daily. The elastic tape is infused with cotton material to make it more comfortable. “Cut two strips of equal length. If they’re still not doing what you want them to do, you can try again with the tape (but wait a few days to give your skin time to breathe). I put it in the same category as NSAIDS, PRPS, etc. Kinesiology tape has been very 
w well marketed, but not well researched. There are different theories about how kinesiology tape works. That allows a higher level of blood flow, a lot like compression socks and sleeves. 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. But what does kinesiology tape do? Colloquially known as “golfer’s elbow,” this injury is also common to those of us chained to our desks. Athletes (for whom KT tape is as much a staple as, say, bobby pins or socks) usually have trainers, physical therapists, or sports medicine doctors apply their wrappings. How Kinesiology Tape Works Kinesiology tape works—when applied correctly—by lifting the skin from the tissues below it. “When tape is applied, it causes compression or decompression of these areas, supposedly allowing it to alter pain signals to the brain,” he says. Anchor the strip just above your pelvis to the side of the spine along the muscle. Your physical therapist will perform an evaluation and assessment to determine the best use of kinesiology tape for your condition. One good rule of thumb: Synthetic tapes tend to be more supportive over longer periods (think: a marathon), while cotton tapes are softer and a little less supportive. This tape encourages movement and awareness, as opposed to athletic tape, which is used to brace and prevent movement.” Essentially, it puts a check on your form so that you can keep moving the way that you love to—running, dancing, skiing, whatever—within patterns that are sustainable for your body. With 75 percent stretch, wrap the tape around the patella until you reach the quadriceps muscle and anchor without stretch. 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. The tape was invented by Japanese chiropractor Kenzo Kase in the 1970s. How Does Kinesio Tape Work In Comparison To Traditional Treatments? Is Kinesio Taping Right For You? The Achilles tendon is located on your… heel. Anchor the tape with no stretch,” says Dr. Yuen. He or she will assess if the tape is even necessary for you or if there are any contraindications to using the tape. In the video above, you’ll see that you can apply two strips of tape instead of one for extra tension. What is Kinesio Tape? And when you take it off, “don’t rip it off like an adhesive bandage, which can leave a scar,” Scantlebury says. 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. Well+Good decodes and demystifies what it means to live a well life, inside and out. How does Kinesio Tape Work? ” 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! Making a purchase through our links may earn Well+Good a commission. If you’ve run a race, you’ve probably seen runners sporting strips of tape—sometimes bright, sometimes flesh colored—down their legs or around their knees. It’s important to talk with your doctor about any injuries and before starting DIY-recovery methods. 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. I always see runners and triathletes with Kinesio tape blowing in the wind … And if you have trouble with your IT band, these are the exercises to do to keep injury away. Anchor the strip along the medial (inside edge) of your forearm. This effect lifts the skin slightly, allowing more room for blood and lymph flow in between the … Kinesio tape works by gently pulling the skin upwards, giving more space to the interstitial fluid and relieving inflammation. We tapped top experts in the field to get you answers. Everything You Need to Know About Stress Fractures. How does Kinesio Tape work? “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. Use the other strip around the other side of the patella,” says Dr. Yuen. We may earn commission if you buy from a link. 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. The tape does not just treat muscles, joints and ligaments. It is used to decrease pain, correct abnormal movements in muscles and joints, and increase vascular and lymphatic flow. 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. Our editors independently select these products. Accessibility Statement     Sitemap redirect. a: Kinesio Tape is applied to the skin in a slightly stretched position and adheres to it. Read our Privacy Policy and Terms and Conditions. “Bend your knee to about 90 degrees. For runners, there are a few common pain issues that kinesiology tape can treat. Kinesiology tape works—when applied correctly—by lifting the skin from the tissues below it. With 75 percent stretch, place the tape along the front of your shoulder following the outline of your deltoid. Kinesio tape, or KT tape, is a type of athletic tape physical therapists use to make athletes lives easier. Kinesio tape is part of a DENIAL process when it comes to running injury management. Q: how does it work? There are plenty of kinesiology tape options out there, and what you use tends to be a matter of personal preference. “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. I use it in our Cary, NC chiropractic clinic, especially on active and athletic patients. The tape itself is an elastic, non-medicinal material that stretches to form along the muscles and joints of the human body. Gear-obsessed editors choose every product we review. Low back pain is one of those cases when you’ll probably need someone else to apply the stuff (unless you’re some kind of contortionist). Taping can also increase lymphatic drainage. It’s the tape’s elasticity that matters most. Everyone has nerve receptors in their skin, as well as in the deep layers of the fascia, muscles, and other connective tissues, Wickham says. You might even know that it’s called kinesiology tape (or kinesio tape and even “KT tape” thanks to the popular brand for short). Anchor one strip just above the knee. Do Running Shoes Cause or Prevent Injury? The tape can take stress from some muscles, reducing inflammation and giving them time to heal. “Kinesiology tape is a type of elastic tape that is applied to an area of musculoskeletal dysfunction,” says Dr. Yuen. Anchor the end with no stretch near the top of your quadriceps,” says Dr. Yuen. Anchor one end with no stretch at the heel. How does Kinesio Tape work? ; This tape also works to both stimulate and relax muscles, making it extremely popular with athletes for … “We can use more tension to turn on or excite a muscle,” says Kellen Scantlebury, D.PT. This tape … Anchor one strip near the bony edge at the top side of your shoulder. The tape can stimulate or relax muscles, depending on the tension that it puts on the body when applied. Now, kinesiology tape is ubiquitous in the athletic world. Kinesio tape is designed to mimic the skin and move freely while still giving adequate support. Kinesio taping isn’t something you can do on your own. Athletic tape is usually used to create support around a joint, he says, which actually restricts motion. According to the Kinesio website, Kinesio Tape microscopically lifts the skin. Taping the quad with maximum tension, he explains, brings those muscle fibers together, essentially causing a contraction (which is what strengthens your muscles). Lim and Tay stated in their review that the underlying mechanism of Kinesio Tape is poorly understood. Kinesiology tape convolutions do not lift the skin or increase circulation. Kinesio Tape (KT), or kinesiology tape, is used by therapists to change muscle tone, move lymphatic fluids, correct movement patterns, and improve posture. Kinesio Tape has been popular for a while now, and there are a lot of questions about it, most commonly – How does Kinesio Tape work? 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. If the tape is applied properly, an increase in blood flow, pain relief and postural corrections will occur during use of kt tp. most important as a sensory feedback tool, these are the exercises to do to keep injury away. “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. 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. This content is imported from {embed-name}. “Kinesiology tape is a type of elastic tape that is applied to an area of musculoskeletal dysfunction,” says Dr. Yuen. [Stay injury free on the road by getting on the mat with Yoga for Runners.]. Surprisingly, there’s actually not a whole lot of evidence that kinesiology tape really does reduce swelling and pain and increase muscle function, as it claims. In addition, some claim that it slightly lifts the skin away from the muscle, which is supposed to help … I Tried It Out—and Asked the Experts. Anchor with no stretch towards the top of the hamstring.”. “Think strains, sprains, or swollen joints. What is kinesiology tape? Visit this site to find a Certified Kinesio Taping Practitioner (CKTP) in your area. Can You Really Boost Your Immunity While You Sleep? If you’re experiencing any of these issues and think kinesiology tape could help, head to a professional before you unravel your first roll. RELATED: The Pros of Prolotherapy. How Does Kinesio Tape Work? In 1979, Dr. Kenzo Kase, a Japanese Chiropractor, developed Kinesio Tape, an elastic adhesive used to alleviate discomfort in athletes. “Over time, that can cause even more damage. 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. Despite its flexibility, Kinesio tape is supposed to stabilize muscles and give the athlete awareness of muscle engagement, known as proprioception. When worn, it lifts the skin by microscopic increments which aids in lymphatic drainage. How does it work? With about 75 percent stretch, pull the tape up along the medial bony part of your elbow towards your bicep. Kinesiology tape serves different functions when applied. Stretching keeps injury away, too. (shout out: Greek mythology) To give it the KT tape treatment, “place your calf in a flexed position. Repeat along the spinal erectors on the other side of your low back,” says Dr. Yuen. The design of the tape aims to imitate that of the skin, which means that there is no restriction for the athlete. These adhesive strips can provide support, relieve pain, and turn your muscles on and off. While tape relieves pain, it’s probably related to the Gate Control Theory of pain due to afferent input into the skin. “It looks easy, but you don’t want to be turning on or exciting a muscle that’s already overactive or turning off a muscle that’s already underactive,” says Scantlebury. 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. “Think strains, sprains, or swollen joints. This allows for increased circulation, reduced inflammation, and the flow of lymphatic fluid in and out of the target area. Kase created Kinesio tape with a proprietary blend of cotton and nylon. 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. 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. 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. Here's how it works and how to use it. And can it really help? Kinesiology tape—sometimes referred to as KT or even elastic therapeutic tape— was developed by Japanese doctor Kenzo Kase in … Because the tape is so stretchy, it can increase spaces in joints, and between the skin and muscles. Kinesio Tape essentially works by lifting the skin at a microscopic level. That brightly colored tape is known as Kinesio Tape and it does have a purpose! It also helps to decrease inflammation and swelling which reduces pressure in the area. 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. 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. Elastic kinesiology tape (EKT) is supposed to act on five major physiological compartments of the body: skin, fascia (connective tissue), muscles, joints and the lymphatic system. In theory, kinesiology tape is thought to work by being stretched across an injured area in a “fingerprint” or swirly pattern, which helps create a ripple effect on the skin.
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