What is kinesiology tape? And why do we use it?
Kinesiology Tape
At ONI, we frequently use kinesiology tape (or k-tape) to assist clients with sports injuries and rehabilitation. A lot of people ask us about what it is and how it’s used so we put together this blog post to showcase:
What is Kinesiology Tape?
Brief history:
In the 1970’s, Japanese Chiropractor Dr. Kenzo Kase developed kinesiology taping to help with the body’s natural healing process and extend the benefits of his treatments.
Properties:
K-tape has similar physical qualities to our skin (epidermis layer) based on its weight, porousness, density and elasticity. It comprises of polymer elastic enclosed in (latex-free) cotton, which is applied to a backing paper. The acrylic adhesion is heat activated, which is why it is rubbed on once applied to the skin. It can be stretched up to 60% of its resting length (10cm strip can be stretched to a total length of 16cm.
How is Kinesiology Tape used?
The stretching properties of kinesiology tape are applied in a number of different functions including:
Non-intrusive support for injuries:
The elasticity of k-tape provides support to injured areas without limiting a client’s range of motion. This enables clients to continue training without impeding their power and performance. Unlike conventional strapping tape, which is often rigid and bulky and can irritate your skin, k-tape is lightweight and hypo-allergenic (it can be left on your skin for up to five days). Being waterproof and breathable (moisture evaporates quickly), it can handle showering, sweating, and water related sports and hobbies.
Staying active during an injury:
K-tape helps to minimise over-stretching and/or over-contraction of injured tissues, thus allowing clients to continue training as their injuries repair.
Assistance to muscle imbalances:
Soft tissue injuries can result in muscle weakness, leading to unbalanced movement patterns (i.e. hyperactivity and under activity). With the assistance of k-tape, muscle activation and relaxation can be re-balanced, allowing movement to be performed with increased awareness, proprioception, symmetry and efficiency (minimising overuse).
Pain relief:
K-taping can help to reduce acute and chronic pain. When applied to the skin, its elastic properties lift (decompress) the upper layers (epidermis), allowing the deeper layers (dermis) to breathe by reducing the interstitial (small spaces of fluid between cells) pressure – which reduces the pressure on sensitive pain receptors.
Alleviating muscle spasms and cramping:
By improving circulation, oxygen and nutrients in the blood are delivered to overused/fatigued muscles at an enhanced rate – helping to reduce muscle spasms and cramping. Increasing the interstitial space facilitates improved lymph drainage, reduced swelling, and increased blood flow.
Commonly used applications:
Achilles tendinopathy – running/football
Chronic lumbar pain – desk worker/nurse
Arm pump/grip fatigue – tennis/climber
Quadricep strain – cyclist/weight-lifter
Patellofemoral syndrome – running/football
Kinesiology tape vs conventional strapping tape
The majority of conventional tapes are non-elastic and greatly restrict joint and muscle movement, which is why they cannot be left on for longer periods. K-tape permits near to normal range of motion and has much better dynamic capabilities.
When not to use K-tape
Direction and tension should be determined before applying any k-tape. It is recommended that you seek advice from a trained professional before attempting it yourself. Incorrect application can aggravate damaged tissues.
K-tape should not be applied to broken, inflamed, or infected skin, or in the presence of deep vein thrombosis. Consult your GP if you have other conditions such as congestive heart failure, diabetes or bone fractures.
If skin irritation occurs, k-tape should be removed immediately with soapy warm water. This will help remove the tape without pulling out body hair and clean away adhesive residue. A patch test is recommended prior to application as some brands are not latex-free.
Tips for DIY kinesiology tape users
An important factor when using kinesiology tape is how much stretch to use:
Injured and/or overused muscles:
Stretch: 0-15%
Intention: Requires relief and healing from pain and tightness
Chronically injured and/or weakened muscles:
Stretch: 25-50%
Intention: Requires support and full range of motion
Joint and/or ligament damage
Stretch: 50-75%
Intention: Requires extensive support
Other helpful tips for DIY kinesiology tape users:
Skin must be clean and free of long hair (i.e. legs)
Round corners of tape with scissors before applying
Only touch non-adhesive side of tape when backing is removed
Measure length before cutting
Avoid over-taping
Allow a minimum of 30 minutes before exercising
References:
https://www.physio-pedia.com/Kinesiology_Taping
https://kinesiotaping.com/about/our-president-and-founder/
https://physioworks.com.au/physiotherapy-treatment/kinesiology_tape/
https://www.brace-mart.com/blog/why-kinesio-tape/
A Practical Guide to Kinesiology Taping by John Gibbons, ISBN: 978-1905367603
Author: Craig Dalton, ONI Massage Therapist
ONI Personal Training | Massage Therapy | Nutrition Coaching | Movement Coaching | Chiropractic