how does kinesio tape work
Anchor one strip near the bony edge at the top side of your shoulder. Anchor the strip along the medial (inside edge) of your forearm. 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. And when you take it off, “don’t rip it off like an adhesive bandage, which can leave a scar,” Scantlebury says. These adhesive strips can provide support, relieve pain, and turn your muscles on and off. It’s very unlikely to help performance or reduce injury risk, but may help reduce pain in the short term. Does Kinesiology Tape … When worn, it lifts the skin by microscopic increments which aids in lymphatic drainage. 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). 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 to Use Kinesiology Tape For Shin Splints, How to Use Kinesio Tape to Deal With Injuries. The tape can stimulate or relax muscles, depending on the tension that it puts on the body when applied. Kinesio tape, or KT tape, is a type of athletic tape physical therapists use to make athletes lives easier. Knee Pain: One of the most common issues for runners, knee pain typically stems from imbalances or weak glutes. Kinesiology tape serves different functions when applied. Anchor one strip just above the knee. Anchor the strip just above your pelvis to the side of the spine along the muscle. I use it in our Cary, NC chiropractic clinic, especially on active and athletic patients. How we test gear. Kinesio Tape essentially works by lifting the skin at a microscopic level. 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. How Does Kinesio Tape Work? and owner of Fit Club Physical Therapy and Sports Performance. Although it can be applied in a variety of patterns, the tape predominantly works in a few key ways. 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. Accessibility Statement Sitemap redirect. The tape itself is an elastic, non-medicinal material that stretches to form along the muscles and joints of the human body. Athletic tape is usually used to create support around a joint, he says, which actually restricts motion. “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. How Kinesiology Tape Works Kinesiology tape works—when applied correctly—by lifting the skin from the tissues below it. 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. The tape can take stress from some muscles, reducing inflammation and giving them time to heal. “We can use more tension to turn on or excite a muscle,” says Kellen Scantlebury, D.PT. Advertisement. pletely different way. 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. It’s important to talk with your doctor about any injuries and before starting DIY-recovery methods. What is kinesiology tape? Kinesio tape works by gently pulling the skin upwards, giving more space to the interstitial fluid and relieving inflammation. Kinesiology tape has been very
w well marketed, but not well researched. Kinesio Tape alleviates discomfort and facilitates lymphatic drainage by microscopically lifting the skin. Stretching keeps injury away, too. [Stay injury free on the road by getting on the mat with Yoga for Runners.]. a: Kinesio Tape is applied to the skin in a slightly stretched position and adheres to it. With about 75 percent stretch, pull the tape up along the medial bony part of your elbow towards your bicep. Despite its flexibility, Kinesio tape is supposed to stabilize muscles and give the athlete awareness of muscle engagement, known as proprioception. That’s kinesiology tape: a therapeutic tape that’s applied strategically to the body to provide support, lessen pain, reduce swelling, and improve performance. Read our Privacy Policy and Terms and Conditions. This content is imported from {embed-name}. Get it daily. How Does Kinesio Tape Work? Can You Really Boost Your Immunity While You Sleep? 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. “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. 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. most important as a sensory feedback tool, these are the exercises to do to keep injury away. This lifting affect forms convolutions on the skin, and creates a small space between your muscle and dermis layers. Colloquially known as “golfer’s elbow,” this injury is also common to those of us chained to our desks. “Instead, push the skin away from the tape instead of peeling the tape from the skin.”. With 75 percent stretch, lay the tape down following the muscle fibers of the quadriceps. (It would be hard to wrap up your own hamstring, for example.) 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. 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. Do Running Shoes Cause or Prevent Injury? Lim and Tay stated in their review that the underlying mechanism of Kinesio Tape is poorly understood. For runners, there are a few common pain issues that kinesiology tape can treat. Kinesio tape is designed to mimic the skin and move freely while still giving adequate support. How Does KT Tape Work? Due to the lightweight strips of the kt tape, one can barely feel the tape at all. 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. 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. Follow the muscle fibers up the back with 75 percent stretch. Can Your Playlist Really Boost Your Performance? “Straighten the knee and flex the hip slightly. It’s designed to mimic the skin’s elasticity so you can use your full range of motion. It also helps to decrease inflammation and swelling which reduces pressure in the area. Use the other strip around the other side of the patella,” says Dr. Yuen. Kinesio tape works by gently lifting the layer of skin over the affected body part as the patient moves. The design of the tape aims to imitate that of the skin, which means that there is no restriction for the athlete. And if you have trouble with your IT band, these are the exercises to do to keep injury away. 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. Your physical therapist will perform an evaluation and assessment to determine the best use of kinesiology tape for your condition. 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. This allows for increased circulation, reduced inflammation, and the flow of lymphatic fluid in and out of the target area. 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). “Bend your knee to about 90 degrees. 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. Everyone has nerve receptors in their skin, as well as in the deep layers of the fascia, muscles, and other connective tissues, Wickham says. Kinesio Tape (KT), or kinesiology tape, is used by therapists to change muscle tone, move lymphatic fluids, correct movement patterns, and improve posture. If you’re experiencing any of these issues and think kinesiology tape could help, head to a professional before you unravel your first roll. Have someone anchor the tape with no stretch at the back of the knee,” says Dr. Yuen. 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.) “Bend your knee to about 90 degrees. Kinesiology tape—sometimes referred to as KT or even elastic therapeutic tape— was developed by Japanese doctor Kenzo Kase in … With 75 percent stretch, place the tape along the front of your shoulder following the outline of your deltoid. The tape was invented by Japanese chiropractor Kenzo Kase in the 1970s. Here's how it works and how to use it. Cut two strips of equal length. “With 75 percent stretch, lay the tape down following the muscle fibers of the hamstring. It affects the circulatory system, the nervous system and the fascial system which con-trols the connective tissue in your body. 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. 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 tape … “Cut two strips of equal length. But what does kinesiology tape do? Because the tape is so stretchy, it can increase spaces in joints, and between the skin and muscles. 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. 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. We tapped top experts in the field to get you answers. 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. The elastic tape is infused with cotton material to make it more comfortable. Kinesiology tape convolutions do not lift the skin or increase circulation. “Over time, that can cause even more damage. Nice objective article reviewing some of the key research. Anchor with no stretch towards the top of the hamstring.”. This effect lifts the skin slightly, allowing more room for blood and lymph flow in between the … 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. It’s the tape’s elasticity that matters most. “Kinesiology tape is a type of elastic tape that is applied to an area of musculoskeletal dysfunction,” says Dr. Yuen. I put it in the same category as NSAIDS, PRPS, etc. That allows a higher level of blood flow, a lot like compression socks and sleeves. 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. Position yourself in child’s pose with your back rounded. 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). How Does Kinesio Tape Work In Comparison To Traditional Treatments? And can it really help? 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, wrap the tape around the patella until you reach the quadriceps muscle and anchor without stretch. The tape does not just treat muscles, joints and ligaments. In the video above, you’ll see that you can apply two strips of tape instead of one for extra tension. That said, it sounds like a miracle cure for running injuries, but you don’t want to use kinesiology tape as a crutch. Our editors independently select these products. Kinesio tape is part of a DENIAL process when it comes to running injury management. It is used to decrease pain, correct abnormal movements in muscles and joints, and increase vascular and lymphatic flow. 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. Making a purchase through our links may earn Well+Good a commission. “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. “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. “Think strains, sprains, or swollen joints. If the tape is applied properly, an increase in blood flow, pain relief and postural corrections will occur during use of kt tp. While tape relieves pain, it’s probably related to the Gate Control Theory of pain due to afferent input into the skin. Everything You Need to Know About Stress Fractures. That brightly colored tape is known as Kinesio Tape and it does have a purpose! All rights reserved. All of the effects of kinesiology tape came from the mechanical and neurosensory actions of the tape.