From cupping to cryotherapy to acupuncture, athletes have long turned to unique methods to help ease muscle and joint pain and speed up recovery. But giving your body the TLC it deserves doesn't have to be so complicated — or expensive. Enter: kinesiology tape, or KT Tape. Knowing how to apply KT Tape to your knees, back, ankles, and elsewhere on your body could alleviate your pain without breaking the bank.
How KT Tape Works
Worn by Kerri Walsh Jennings, Molly Huddle, and other medal-earning Olympians, KT Tape is one of the most popular brands of kinesiology tape and was first developed in the 1970s by Kenzo Kase, D.C. These ultra-flexible, stretchy strips of sports tape are strategically applied to an area of the body that has been injured through impact or over-use. In these cases, the lymphatic fluid builds up in the area, which causes inflammation and puts pressure on muscles and fascia (aka connective tissue), ultimately leading to discomfort or pain in the afflicted area.
When kinesiology tape is properly applied, the adhesive strip may help lift the skin and decompress layers of fascia, allowing for the lymphatic fluid to move freely and reduce that painful pressure (though KT Tape notes this hasn't been clinically proven for all injuries). What's more, KT Tape may help prevent muscles from over-extending or over-contracting, potentially reducing the chances of muscle strain.
And yes, KT Tape serves an entirely different purpose than the basic white athletic tape you can find at the drugstore. Since athletic tape is stiff and rigid, it works to compress and limit movement around specific joints (think: keeping a sprained ankle still and in its proper place). KT Tape, on the other hand, contains elastic cotton fibers that work to support joints and muscles without restricting the range of motion. And in some cases, this support can ease pain, according to a study published in the journal The Physician and Sportsmedicine.
The key to kinesiology tape working as it should? Proper application. Slapping some tape on your body willy-nilly won't do your sore muscles or joint pain any favors. At the very least, poor application can cause KT Tape to detach and pull on the skin — ouch. More significantly, it might not lift the skin or reduce the pressure on the underlying fascia in the intended area, basically rendering it ineffective, according to a systematic review published in the New Zealand Journal of Physiotherapy.
Instead, follow these step-by-step instructions that will teach you how to apply KT Tape (and kinesiology tapes in general) to knees, shoulders, and other areas with common ailments.
How to Apply KT Tape
Important instructions: No matter where you're applying KT Tape, make sure to apply it at least one hour before you begin any activity to allow it to adhere properly. Also, clean any dirt, oils, and lotions from your skin with rubbing alcohol so the strip best adheres to the skin and sticks to it longer.
How to Apply KT Tape for Knee Pain
Caitlin-Marie Miner Ong
You'll need: 2 full strips, 1–2 half strips
A. Half Strip 1 (Pink): Sit with knee bent at a 90-degree angle. Tear the backing paper of the strip in the center. Roll the backing paper toward each end, leaving 2 inches of backing attached to each end of the strip. Hold the strip horizontally with one hand on each end. With a moderate stretch, apply the center of the strip directly below kneecap. Remove the backings completely and apply the last 2 inches on each end with no stretch on both sides of knee.
B. If needed, repeat with Half Strip 2, positioning the strip halfway overlapped on the first half strip.
C. Full Strip 1 (Blue): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Place the anchor on inner side of quad, a few inches above knee, directing strip toward kneecap. With no stretch, apply the strip until top of kneecap. At top of kneecap, curve and apply the strip around and below kneecap to outer side of lower leg with a moderate stretch. Apply the last 2 inches with no stretch.
D.Full Strip 2 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Place the anchor on the outer side of quad, a few inches above knee, directing strip toward kneecap. With no stretch, apply strip until top of kneecap. At top of kneecap, curve and apply the strip around and below kneecap to inner side of lower leg with a moderate stretch. Apply the last 2 inches with no stretch.
Rub all strips to activate adhesion.
How to Apply KT Tape for Shoulder Pain
Caitlin-Marie Miner Ong
You'll need: 2 full strips (and one person to help apply)
A. Full Strip 1 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Place the anchor about 4 inches below shoulder joint on outside of arm, directing the strip up arm. (Place it so that the other end should reach top of shoulder.)Reach injured arm across chest to slightly stretch back of shoulder. While slowly removing the backing paper, guide and apply the strip up back of shoulder with a light stretch. Continue all the way to top of shoulder. Apply the last 2 inches with no stretch.
B. Full Strip 2 (Blue): Tear and remove backing paper 2 inches from one end to create a starting anchor. Place the anchor of Full Strip 2 on inside of arm directly next to the starting point of Full Strip 1. Reach arm slightly back with palm facing forward. While slowly removing the backing paper, guide and apply the tape up front of shoulder with a light stretch. Apply the last 2 inches with no stretch. Do not overlap with Strip 1.
Rub both strips to activate adhesion.
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How to Apply KT Tape for Ankle Pain
Caitlin-Marie Miner Ong
You'll need: 3 full strips
A. Rest heel on a flat surface and flex ankle in an upward direction.
B. Full Strip 1 (Pink): Tear and remove backing paper 2 inches from one end to create a starting anchor. Apply the anchor with no stretch on outside of ankle, in front of ankle bone. Hold the anchor in place with one hand. With other hand, pull the strip under heel and up to inside of ankle with a moderate stretch. Apply the last 2 inches with no stretch above inner ankle bone.
C. Full Strip 2 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Apply the anchor with no stretch on inside ankle bone. Hold the anchor in place with one hand. With other hand, pull the strip under heel and up to outside of ankle with a moderate stretch. Apply the last 2 inches with no stretch above outer ankle bone.
D. Full Strip 3 (Blue): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Apply the anchor with no stretch on outside of heel next to Full Strip 2, directing the strip toward back of heel. With a moderate stretch, wrap the strip around back of heel toward inside side of heel. Once on inside of heel, wrap the strip back under heel, across bottom of foot, and up to outside of heel (the side where this strip is anchored — it should form a sort of tear-drop shape).Apply the last 2 inches with no stretch above outer ankle bone and behind Full Strip 2.
Rub all strips to activate adhesion.
How to Apply KT Tape for Shin Splints
Caitlin-Marie Miner Ong
You'll need: 1 full strip, 2 half strips
A. Sit on the floor with knee bent and foot resting flat on the floor in front of body.
B. Full Strip 1 (Blue): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Apply the anchor with no stretch below ankle at base of shin, directly in line with the point of pain. Using one hand, guide and apply the strip up shin, directly over the point of pain, with a light stretch. Simultaneously smooth strip over with other hand. Apply the last 2 inches with no stretch.
C. Half Strip 1 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With no stretch, apply anchor on outside of leg, perpendicular to Full Strip 1 and just above the point of pain. Hold the anchor with one hand. With a moderate stretch, apply the middle of the strip across shin. Apply the last 2 inches with no stretch.
D. Half Strip 2 (Pink): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With no stretch, apply anchor on outside of leg, perpendicular to Full Strip 1 and just below the point of pain. Hold the anchor with one hand. With a moderate stretch, apply the middle of the half strip across shin. Apply the last 2 inches with no stretch.
Rub all strips to activate adhesion.
How to Apply KT Tape for Plantar Fasciitis
Caitlin-Marie Miner Ong
You'll need: 1 full strip, 2 half strips
A. Sit in a chair with ankle crossed over knee, ankle and toes flexed.
B.Full Strip 1 (Blue): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Apply the anchor with no stretch on ball of foot. Hold anchor in place with one hand. With a moderate stretch, apply strip along bottom of foot to heel. With no stretch, apply the remaining strip up back of heel.
C. Half Strip 1 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With the strip directed toward bottom of foot, apply the anchor with no stretch on outside of foot, just in front of heel. Hold anchor in place with one hand. With a moderate stretch, apply strip across bottom of foot toward inside of ankle, directly over the point of pain and just ahead of bottom of heel. Apply the last 2 inches with no stretch on inside of foot, above inner ankle bone.
D. Half Strip 2 (Pink): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With the strip directed toward bottom of foot, apply the anchor with no stretch on outside of foot, in front of Half Strip 1. Hold anchor in place with one hand. With a moderate stretch, apply the strip across bottom of foot toward inside of ankle, directly over the point of pain and in front of Half Strip 1. Apply the last 2 inches with no stretch on top of foot, just in front of Half Strip 1.
Rub all strips to activate adhesion.
(These seven stretches can help ease your plantar fasciitis pain, too.)
How to Apply KT Tape for Tennis Elbow
Caitlin-Marie Miner Ong
You'll need: 1 full strip, 1 half strip
A. Full Strip 1 (Blue): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Reach arm across body. With no stretch, apply the anchor just above outer elbow, directing the strip toward outer forearm and wrist. Stretch outer forearm by turning palm down and extending wrist, fingers pointed to the floor. With a light stretch, apply the strip over boney point of elbow and curve slightly toward back of wrist. Apply the last 2 inches with no stretch.
B.Half Strip 1 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Reach arm across body. Apply the anchor with no stretch on back of forearm just below elbow, directing the strip toward front of forearm. With a moderate stretch, apply the strip over the point of pain. Apply the last 2 inches with no stretch.
Rub both strips to activate adhesion.
How to Apply KT Tape for Wrist Pain
Caitlin-Marie Miner Ong
You'll need: 1 full strip, 1 half strip
A. Full Strip 1 (Blue): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Hold arm straight forward in front of body. With no stretch, apply anchor on back of hand, directing the strip up forearm. Hold hand with palm down and wrist flexed forward, fingers pointed to the floor. With a light stretch, apply the strip along forearm, finishing before elbow joint. Apply the last 2 inches with no stretch.
B.Half Strip 1 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With no stretch, apply the anchor at thumb joint on side of wrist. With a moderate stretch, apply the middle of the half strip across back of wrist. Apply the last 2 inches with no stretch on opposite side of wrist. Avoid overlapping the strip ends to prevent compression.
Rub both strips to activate adhesion.
How to Apply KT Tape for Lower Back Pain
Caitlin-Marie Miner Ong
You'll need: 2 full strips
A. Full Strip 1 (Purple): Tear the backing paper at the center of the strip. Roll the backing paper toward each end, leaving 2 inches of backing attached to each end of the strip. While standing, hinge forward at waist, putting a slight stretch on low back. With one end in each hand, hold the strip horizontally, apply a moderate stretch, and adhere the strip directly below the point of pain. Apply the last 2 inches with no stretch.
B.Full Strip 2 (Blue): Tear the backing paper at the center of the strip. Roll the backing paper toward each end, leaving 2 inches of backing attached to each end of the strip. While standing, hinge forward at waist, putting a slight stretch on low back. With one end in each hand, hold the strip parallel to Full Strip 1, apply a light stretch, and adhere the strip directly above the point of pain. Apply the last 2 inches with no stretch.
Rub both strips to activate adhesion.
(Here's what to do if running is giving you lower back pain.)
How to Apply KT Tape for Calf Pain
Caitlin-Marie Miner Ong
You'll need: 2 full strips
A. Sit on the floor with knee bent and foot resting flat on floor in front of body.
B. Full Strip 1 (Blue): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With no stretch, apply the anchor just above ankle bone on one side of calf, directing the strip toward knee. Straighten knee and flex toes. With a light stretch, apply the strip up calf with one hand while smoothing it with the other, stopping 2 inches below back of knee. Apply the last 2 inches with no stretch.
C. Full Strip 2 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With no stretch, apply the anchor just above ankle bone on opposite side of calf, directing the strip toward knee. Straighten knee and flex toes. With a light stretch, apply the strip up calf with one hand while smoothing it with other hand, stopping 2 inches below back of knee. Apply the last 2 inches with no stretch.
Rub both strips to activate adhesion.
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