The Complete Guide to Sports Tape & Strapping

Sports tape can play a number of important roles for athletes and non-athletes, by stabilising joints, limiting excessive movements and providing targeted compression to help manipulate blood flow and reduce swelling.

Designed to serve a specific purpose related to injury prevention, rehabilitation and/or physical performance, it is manufactured with a focus on durability and skin-safety, making it distinct and different from other types of tape. Sports tapes come in various designs, thicknesses and sizes. From rigid athletic tape, elastic Kinesiology Tape and Cohesive Bandages, each type of tape is designed for a specific application in regards to mitigating injury risk and enhancing recovery.

Trainers and physiotherapists use specialised taping techniques to protect vulnerable muscles and joints, and improve proprioception - the awareness of a limb or joint’s position. Knowing a joint or muscle has maximal support and the risk of injury or reinjury is mitigated, can also have a positive psychological impact on athletes; who can move freely with confidence and compete with maximal exertion without anxiety. 

Constantly evolving, sports tapes are a key element of modern sport medicine. Beyond sport, sports taping can help the public at large with recovery from injury. Whether someone is looking to push their athletic limits to break a world record, or walk up the stairs for the first time in months, sports tape can help.

There is a growing body of research, which concludes that Kinesiology Tape can be used to enhance muscle function - i.e. the amount of muscle fibres an individual can recruit/activate at one time. This in turn can enhance strength & power output resulting in an improved sports & athletic performance. One study shows that kinesiology tape may even improve balance and reduce pain in some situations/scenarios. 

Studies show that kinesiology tape and athletic tape can play a role in the recovery of stroke (technically called cerebrovascular accident) patients, and in the strength and power output of athletes - especially when a muscle or muscle group is fatigued.

A study carried out in 2010 also found a statistically significant increase in grip strength for men and women with Kinesiology Tape applied to the full length of the forearm flexor muscle group, compared to a placebo group that had no tape. Another study carried out on weightlifters, concluded that “There is a small and better improvement noticed on the outcome measurements after Kinesio Tape application, which may be considered clinical importance for the sport.”

Kinesiology Tape

Description:
Small Elastic, breathable tape that adheres well to the contours of the skin. Usually bright in colour, and worn for several days.

Benefits:
Supports muscles & joints whilst maintaining freedom of movement. By enhancing proprioception (body awareness), the tape can reduce compensatory movements that can cause imbalances. The tape can help increase muscle activation and in turn strength & power. By manipulating the skin & other tissues near the surface of muscles & joints, it can also help reduce inflammation and increase blood flow.

Best Used For:

• Muscle strain recovery & postural correction
• Enhanced support to mitigate injury risk in specific muscles

When Not to Use:

• If hard/fixed immobilisation is necessary

Fixation Tape

Description:
A rigid lightweight adhesive tape. Most often used as a base layer to hold other tapes or medical dressings in place.

Benefits:
This type of tape is often used to fix and hold other tapes and/or dressings in place. One of the main advantages of using this tape however, is that it prevents or limits any pain and damage to the skin that might occur otherwise when sports tape is removed after being directly applied to the skin. Helping protect the skin from stronger adhesives, Fixation Tape can also provide a mild/small but significant level of support itself.

Best Used For:

• As an anchor layer under zinc oxide or EAB tapes
• Holding dressings or padding

When Not to Use:

• As a primary support tape for joints or muscles

Zinc Oxide Tape

Description:
A rigid cotton tape with a strong adhesive. Designed to provide firm support to stabilise joints & protect soft tissue. Tears by hand.

Benefits:
A popular type of sports tapes used in sports medicine, Zinc Oxide Tape is excellent for joint immobilisation. It is commonly used in post-injury support taping. The rigid properties of the tape & the adhesive strength make it ideal for preventing excessive joint movement.

Best Used For:

• Taping wrists and fingers in contact sports

• Joint bracing e.g. used in Brazilian Jiu Jitsu (BJJ) as finger tape

When Not to Use:

• When full range of motion is required around specific joint

Zinc Oxide Rayon Tape

Description:
A higher-strength version of standard Zinc Oxide Tape, made with Rayon. Rayon is soft, but extremely strong & breathable. Resistant to moisture. This tape can't be torn by hand & requires scissors to cut.

Benefits:
Providing a stronger tensile strength than other sports tapes, Zinc Oxide Rayon Tape is more resistant to moisture & high-impacts than standard Zinc Oxide Tape. Ideal for areas requiring more support and/or use during prolonged activity.

Best Used For:

• Stabilising wrists and ankles

• Taping and stabilising wrists and thumbs in high contact sport

When Not to Use:

• On sensitive or broken skin, unless used with an underwrap

Soft Foam Underwrap

Description:
A stretchy, soft foam underwrap applied under adhesive tapes to protect the skin. Lightweight and easy to tear by hand. Latex-free, made with polyurethane foam.

Benefits: 
The soft and non-abrasive material helps to prevent chafing and skin irritation. It can also make sports tape removal less painful and provides a moderate amount of compression that can help reduce swelling.

Best Used For:

• A taping 'base' used under zinc oxide or EAB taping for additional compression

• On areas of sensitive skin that require taping

When Not to Use:

• Not recommended for use on its own, when rigid taping is required

Non-Tear EAB (Elastic Adhesive Bandage)

Description:
A bandage that offers strong support & compression. Produces a smooth, professional/clean looking finish. Requires scissors to cut & apply.

Benefits:
Non-tear EAB Tape provides compression and a moderate level of support. It is often used to protect existing cuts & abrasions and to protect soft tissues, such as the ears from damage in high-contact sports. Limited fraying compared to alternatives.

Best Used For:

• Light muscle strains & moderate compression of joints & muscles

• Dressing for minor wounds & securing other dressings

When Not to Use:

• When firm tension and strong immobilisation is required

Tear EAB (Elastic Adhesive Bandage)

Description:
Sticky, elastic & soft tape that can be torn by hand

Benefits: 
Quick & easy to apply, Tear EAB is great for pitchside application to minor injuries. Provides support to soft tissue/areas, like ears for rugby players protecting or preventing cauliflower ears.

Best Used For:

• Providing moderate support to knees, wrists & fingers

• For securing wound dressings & protecting the ears in rugby

When Not to Use:

• When rigid support or joint immobilisation is needed 

Cohesive Bandage

Description:
Cohesive bandages only stick to themselves, and not skin. They are used for compression & varying levels of support. Breathable and water resistant they can also be used as sock wrap to secure shin pads.

Benefits: 
Self-adhering with no clips or tape required, it is a very convenient bandage to use during short stoppages in play. Comfortable & lightweight, it leaves no residue and can offer variable levels of compression depending on the degree to which it is stretched. Helps reduce movement in minor joint or muscle strains.

Best Used For:

• Reducing low to moderate level swelling
• To hold ice packs in place

When Not to Use:

• Where high-tensile support or rigid structural support is required 

PVC Sock Tape

Description:
A strong, durable & slightly stretchy tape used to grip fabric securely and hold up football and rugby socks without slipping. Water-resistant and sweat-resistant.

Benefits:
Primarily used to hold socks and shin pads in place. The PVC Sock Tape may aid with blood flow/venous return from the calf and foot by applying mild compression to the lower leg. Do not apply too tightly, as it can restrict blood flow if applied too tightly.

Best Used For:

• Securing shin pads and football socks

When Not to Use:

• For joint or muscle support

• On bare skin or for injury prevention

• For any wound dressings

During Application

• Monitor the skin’s reaction. Check for signs of redness, itching, swelling and blistering. Especially important if you have not 'allergy-tested' a small area previously

• Avoid excessive tightness. The level of tightness that is optimal will depend on the type of tape and the purpose of its application, but generally speaking it should be snug but not too restrictive. If the tape is too tight and/or too much is applied to a specific area, it could restrict blood flow. If the area underneath or adjacent to the tape becomes numb, cold or tingles, the tape is probably too tight.

After Application

• Monitor Skin for any Allergic Reaction. Upon the first few applications, or when using a new type of tape or style of application, be sure to monitor the skin for signs of an allergic reaction. Any negative reaction such as inflammation or redness, should be considered upon next application; for example, consider if the tape was too tight or applied incorrectly or sub-optimally. 

• Remove the tape carefully. Gently peel off the tape - if possible, in the direction of hair growth. It can be easier to remove the tape after a shower or a bath when the adhesive has loosened and softened.

• Allow skin recovery. If possible, give the skin regular breaks from the tape being applied; to reduce the possibility of skin irritation

In order to preserve the adhesive and structural integrity of your sports tape and/or sock tape, we advise the following 

• Store in a cool, dry environment. Keep the tape away from direct sunlight whenever possible and don’t leave in a humid and hot car, or sports bag with sweaty clothes

• Avoid freezing temperatures whenever possible, as this can make the tape brittle and impact the effectiveness of the adhesive. 

• Avoid crushing or folding the tape. Certain tapes won’t work as effectively if the intended shape has been distorted.

• Most types of sports tapes, if stored correctly, will have a shelf life of 1-3 years. Kinesiology Tape is designed for flexibility and skin adhesion; as such it’s particularly sensitive to heat, moisture and prolonged exposure to direct sunlight. 

If you have sports tape that is dried out, is tacky and has little grip, discoloured, smells odd, causes irritation unexpectedly or has visible mould; it should be discarded.