Kinesiology Taping Made Easy

Kinesiology tape works for minor muscle injuries;  to give it a shot, you’re in for some potential relief.

Here’s the TLDR - some quick videos:

If you’re more into reading, a summary of the nitty-gritty of kinesiology taping is provided below.

GETTING STICKY WITH IT…

The Lowdown

Kinesiology tape could help with muscle pain and soreness, but it won’t guarantee pain relief.

It can help ease soreness and boost your body's awareness.

Think of it like a supportive buddy for your muscles.

BE CAREFUL

Precautions

No slapping the tape on any broken skin, an infection, or if you’re a sensitive soul.

First-timers, do a 24-hour skin test.
Any irritation – Remove the tape.

Watch out for discomfort, swelling, numbness, tingling, or severe itching—those are red flags.

And if you’ve got conditions like congestive heart failure or active cancer, kinesiology tape is most likely, not your match.

GET PREPPED

Skin Preparation

Before you stick it, clean the skin with hand sanitizer or rubbing alcohol.

Oil and lotion are a no-go.

If you’ve got a hairy situation, trim it down to 1/8″, but shaving isn’t necessary.

Don’t use it if: you have broken skin, an infection, or certain medical conditions like heart failure. Safety first, always!

PICK YOUR SHAPE

Getting Taped Up

Decide the shape you need:

Think of these shapes like the different tools in your taping method toolbox: 

Cut -Your-Tape Shape Guide

Y — for sensitive areas like behind your knee

I — for muscle support like on your quads

X — for larger areas like your hamstrings

Fan/Web — for swelling, such as an ankle

Donut — for muscle groups, such as your shoulder

Next, it’s time to cut

Round those corners. Nobody likes snagged tape, so trim the edges to avoid early peeling.

Gently tear the backing but avoid touching the sticky side! 

SMOOTH CRIMINAL

Apply and Activate!

Apply the tape according to the type of injury have or treatment you need. There are tons of resources show you how to tape specific body parts. Think of it like watching cooking videos before tackling a new recipe.

Activate the tape’s glue by rubbing from the center outwards. It’s like warming up a pan before cooking, get that adhesive turned on!

Don’t be a stretch monster: 

Apply gentle tension, according to the type treatment chosen. Don’t go overboard with stretching—it’s better to be cautious. The ends are anchors, so handle with care.

What If…

Whoops! I messed up.

The common misconception is when the tape is applied incorrectly, it will cause pain or do more harm than good. This is not the case. The worst that could happen is that you will not get the relief you need when kinesiology tape is misapplied. 

Oh no! My tape got wet.

Don’t worry about getting your tape wet. Kinesiology tape is water-resistant. You can shower, bathe, or even swim while wearing the tape. After activities that cause the tape to get wet, you can dry it by gently patting it down with a towel. It's best to allow the tape to dry for at least 20-30 minutes before doing any other activities.

Am I Stretch Armstrong?
Be careful not to overstretch the tape during application. If you are unsure of how much you should stretch your tape, it is always better to under-stretch than overstretch. Also, avoid stretching the ends of the tape. The ends of the tape should be used for anchoring. The ends, which should be about 2 inches long from each side, are the last part to attach to your skin.

TAKE IT OFF!

Removal Ritual

Be gentle, peel slowly in the direction of hair growth, and use oil if needed.

Think of it like taking off a delicate sticker, slow and steady wins the race.

TIPSY TAPEY

Pro Tips

Listen to your body:

If it hurts, take it off!

Your body is the boss, not the tape.

Shower safe: 

There is no need to ditch the tape for a dip -- just pat it dry afterward. Like a waterproof watch, it can handle a little H2O.

Tape fails are okay: 

Don’t panic if it doesn’t work perfectly the first time, practice makes it sticky! Just like learning a new skill, it takes time and effort.

Seeking Pro Advice

While we know you’re going to tape all by yourself… but if you’re unsure or dealing with a tricky spot, consult a sports medicine expert, physio, or chiropractor.

Is it magic?

Kinesiology tape isn’t voodoo, but it’s pretty cool. Follow these tips, check online resources, or chat with a specialist and you’ll be a taping pro in no time. 

So, ditch the pain and get sticky with it! Remember, it’s all about giving your body the support it needs to move and feel its best. Now go out there and conquer your day, one pain-free step at a time!

Tape on 🏋️‍♂️💪