The Complete Guide to Sports Tape & Strapping
Sports Tape & Strapping for Support, Injuries & Protection
A tool used by almost every sports therapist and physiotherapist, sports tape supports movement and reduces the risk of injury. With athletic taping and strapping, used as a trusted method across all types and levels of sport, this guide will explore the different types of tape available, and how they can be used specifically to help athletes and any member of the general public looking to mitigate the risk of, reduce pain, and/or recover from an injury.
What is Sports Tape?
In a literal sense sports tape is a type of adhesive tape, which is designed to support muscles and joints during sports participation as well as general physical activity. For athletes and physiotherapists, sports tape is a vital tool for preventing injuries and helping support recovery.
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.
What is Sports Tape Used For?
Used to support joints, muscles and tendons during all types of physical activity, the main role of sports tape helps to prevent injuries and enhance recovery from sprains and minor tears. Used to stabilise joints and muscles, some types of sports tape can also be used to reduce swelling and inflammation, whilst others are used to enhance lymphatic drainage and blood flow.
Sports tapes come in a range of shapes, sizes and designs, all made to serve different purposes. From enhancing sports performance & reducing the risk of injury, to helping people recover from surgery & improving posture, sports tape can be used for a wide range of reasons.
Benefits of Sports Taping
Sports taping is used for many reasons, and can benefit athletes, and the general population in a number of ways. From helping prevent hyper-mobile joints from dislocating, to enabling an athlete to compete in the Olympics; sports tape has a wide range of benefits and applications.
Joint Stability & Injury Prevention
Commonly used to help athletes perform whilst managing hyper-mobile and injured muscles and joints, sports tape is most often used to reduce the risk of injury. Sports tape can provide support to muscles and joints, and limit or even enhance the range of movement around a specific joint during physical activity. A game-changer for muscle and joint support during high-intensity physical activity, applying tape strategically and correctly to vulnerable areas can help reinforce and stabilise those areas. The effect can depend on the type of tape and how it is applied; but will generally be used to prevent overstretching and excessive movement.
Pain Relief
In addition to providing support, certain taping techniques are used to directly alleviate pain. Sports tape can help reduce pain through a number of mechanisms. For example, by lifting the skin slightly Kinesiology Tape can create a space between the skin and the underlying muscle and other tissues. This decompression can reduce pain directly, which can lead to immediate pain relief.
Greater Strength & Muscle Fibre Recruitment
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.”
Different Types of Sports Tapes & Their Uses
The term “sports tape” is really an umbrella term for various types of tape that can be used to mitigate injury risk and enhance athletic performance. In this section we’ll identify and describe all the different types available.
| Types of Sports Tape & Their Benefits | ||
|---|---|---|
| Type | Benefits | Why Choose It? |
| Kinesiology Tape (K-Tape) |
• Supports muscles and joints without restricting movement • May reduce pain and improve proprioception • May increase strength & power |
• Effectiveness improves with correct application • Trusted by physios for both recovery and ongoing support |
| Fixation Tape |
• Secures dressings, padding, or padding tape • Hypoallergenic and breathable |
• Perfect companion to structural tapes • Essential for layering and long-lasting hold |
| Zinc Oxide Tape |
• Rigid joint stabilisation • Helps prevent sprains and ligament injuries |
• Perfect for scenarios requiring firm, reliable support • Ideal for high-impact or contact sports |
| Zinc Oxide Rayon Tape |
• Compresses and supports joints/muscles • Suitable for prevention and rehab |
• Offers firm support where needed • Great for athletes looking to train or compete with confidence |
| Soft Foam Underwrap |
• Prevents tape chafing or skin irritation • Adds comfort and allows easier tape removal |
• Enhances comfort for sensitive skin • A must-have base layer for extended taping |
| Non Tear EAB |
• Strong elastic support for high-movement areas • Great for compression and joint stability |
• Designed for long-lasting performance • Offers maximum security in demanding conditions |
| Tear EAB |
• Same support as Non Tear EAB • Quick and easy to tear by hand |
• Hassle-free application on the go • Perfect for fast taping before or during matches |
| Cohesive Bandages |
• Self-adhering wrap—sticks to itself, not skin • Flexible compression and light joint support • Easy to adjust and remove |
• Versatile and mess-free • Ideal for quick support, strapping, or dressing hold |
| PVC Sock Tape |
• Keeps shin pads and socks in place • May aid minor calf compression • Used widely in football and hockey |
• Simple but effective support • Enhances comfort and uniform feel during play |
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
Common Sports & Sports Tape Uses
Sports tapes are used by physiotherapists and sports therapists across all major and well known sports, including football, rugby and tennis. The table below details three of the most common uses across some of the UK's most popular sports.
| Common Sports & Tape Use Cases | ||
|---|---|---|
| Sport | Best Tape Types | Common Uses |
| Football (Soccer) | PVC Sock Tape, Zinc Oxide, Kinesiology Tape | Securing socks/shin pads, ankle support, muscle strain relief |
| Rugby | Tear EAB, Zinc Oxide, Cohesive Bandage | Taping ears, thumb/wrist support, compression for bruises |
| Tennis | Kinesiology Tape, Fixation Tape, Cohesive Bandage | Elbow and shoulder support, wrist strain relief |
| Weightlifting | Zinc Oxide Rayon, Kinesiology Tape, EAB | Wrist/thumb stabilisation, joint and back support, grip aid |
| Basketball | Kinesiology Tape, Zinc Oxide, Non-Tear EAB | Knee tracking, ankle/Achilles support, muscle activation |
| Running | Kinesiology Tape, Cohesive Bandage | Shin splints, arch support, compression for swelling |
| MMA / Combat Sports | Tear EAB, Zinc Oxide Rayon, Cohesive Bandage | Finger/wrist taping, joint support, ear/hand protection |
| CrossFit | Kinesiology Tape, Zinc Oxide, Non-Tear EAB | Joint bracing, wrist/knee/shoulder reinforcement, activation |
Safety & Application Tips
An important tool in the arsenal of sports therapists and physiotherapists, in order to maximise the benefits of sports tape, the correct usage and application is vital. Below we have listed and described some important points and tips to remember when applying sports tape yourself. Whenever possible, always seek the advice of a professional sports therapist, physiotherapist and/or occupational health professional before applying any sports or medical tape.
Before Application
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Clean and dry the skin. Generally speaking, all adhesive sports tape will tend to work better and for longer if the area it is applied to is cleaned and dried thoroughly first
-
Trim excess hair. For better adhesion, and less painful removal, some people may wish to trim excess hair from the area of application
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Test for sensitivity. If you have not used sports tape before, it's a good idea to apply a small piece of tape to a small area of skin first. Wait for 24 hours to check there is no allergic reaction - with redness and/or swelling.
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Ensure that you have the right tape. For example, kinesiology for muscle support, rather than a general medical tape. The information in this article should help you to select the correct tape
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Follow professional guidance. Wherever possible, obtain professional guidance and adhere to the manufacturer’s instructions.
During Application
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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
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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
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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.
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Allow skin recovery. If possible, give the skin regular breaks from the tape being applied; to reduce the possibility of skin irritation
Sports Tape Safety Considerations
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Do not apply adhesive tape to irritated skin
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Avoid sleeping with tape applied, unless advised by a professional in a relevant field
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Test the tape using a small amount on a small area of skin. Check for allergic reactions, swelling, blistering etc
-
Consult a medical professional when applying the tape
Sports Tape Storage Guidelines & Shelf Life
In order to preserve the adhesive and structural integrity of your sports tape and/or sock tape, we advise the following
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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
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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.
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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.
Conclusion - Why Buy Sports Tape from Net World Sports?
A powerful and effective blend of sports medicine, science and skill. Offering athletes as well as the general population, support and a way to accelerate recovery and prevent injuries in vulnerable areas of the body.
From rigid tape that restricts movement around injured or overly mobile joints, to flexible Kinesiology Tape that enhances sensory feel/proprioception, boosts circulation; different tapes serve different purposes to allow people to recover faster, cope with discomfort and perform daily tasks effectively.
Whether you’re looking to get fit for your next match, or walk unsupported after a knee or ankle injury, there is usually a type of sports tape that will help you to achieve your goal.
At Net World Sports, we supply a wide range of sports tapes and sports strappings to professional physiotherapists and sports therapists across the UK. Designed to meet the demands of both elite amateur and elite athletes, our sports tape and first aid equipment is trusted by teams, academies and schools across the country.
Video Guides
See our sports tape techniques in action. Our step-by-step video guides show you how to apply kinesiology tape, cohesive bandages and strapping to common problem areas. These include the knee, shoulder, calf, Achilles, lower back and more. Always consult a medical professional if you have a sports injury.
How to Strap a Shoulder
Base Layer
Apply fixation tape from your back to the front of your chest. Wrap your bicep with EAB tape while tensing the muscle.
Anchors
Place zinc oxide tape anchors around the bicep and over the top of the shoulder.
Support Pattern
Create an "X" by running tape from the arm to the chest and then from the arm to the back. Repeat this twice, overlapping the tape by half.
Stabilize
Apply vertical strips to pull the joint upward, then add diagonal strips on each side to prevent rotation.
Secure
Lock the edges down with tape at the top and around the arm. Finish with a layer of EAB and a final cover of fixation tape.
How to Apply Kinesiology Tape To The Neck
Positioning
Tilt the chin down towards the chest to stretch the muscles in the neck and upper back.
Vertical Strip
Using a "Y-strip" (tape split at one end), anchor the base at the top of the neck (base of the skull). Lay the two tails down on either side of the spine toward the shoulder blades with light tension.
Horizontal Strip
Apply a straight strip horizontally across the base of the neck/upper back, centering it over the area of most tension.
Finish
Rub the tape firmly to activate the adhesive, then have the person return their head to a neutral position.
How to Apply Kinesiology Tape To The Neck
Anchor
Create an initial anchor loop around the wrist using 2.5 cm tearable EAB tape.
Support Loops
Drag the tape up, wrap it around the thumb, and bring it back down to the wrist anchor. Repeat this process three times, overlapping the tape by half with each pass for added stability.
Thumb Wrap (Optional)
If extra support is needed, apply an additional wrap around the thumb itself before heading back to the wrist.
Finish
Complete the strapping by performing two final loops around the wrist and securing the tape firmly in place.
How to Apply Kinesiology Tape To Shoulder
Base Layer
Have the person bring their arm across their chest. Measure and cut a strip of kinesiology tape to fit from the top of the shoulder to the mid-bicep. Anchor the tape at the top of the shoulder with no tension.
Shoulder Wrap
Guide the tape down along the back of the shoulder towards the bicep, applying light tension. Secure the end on the mid-bicep with no tension. Rub the tape to activate the adhesive.
Front Support
Reposition the arm slightly behind the body. Measure and cut a second strip of tape. Anchor this strip on the mid-bicep with no tension. Bring the tape up along the front of the shoulder towards the collarbone, applying light tension. Secure the end on the upper chest/collarbone area with no tension.
Finish
Smooth out both strips and rub the tape firmly to ensure a strong bond with the skin.
How to Apply Kinesiology Tape To The Lower Back
Preparation
Have the person lean forward slightly to stretch the skin. Measure and cut two equal strips of kinesiology tape that span from the top of the glutes to the mid-back.
Vertical Strips
Anchor the first strip at the base of the spine, near the top of the glutes, with no tension. Apply the tape vertically along one side of the spine with light tension, smoothing it out and securing the end with no tension. Repeat this process for the second strip on the other side of the spine.
Horizontal Decompression
Measure and cut a third, shorter strip. Tear the backing paper in the middle. With the person still leaning forward, apply the middle of the tape horizontally across the area of most pain with moderate tension. Lay down the two ends with no tension.
Finish
Rub all the strips firmly to activate the adhesive. Have the person stand up straight to ensure the tape is comfortable and provides support without restricting movement.
How to Apply Kinesiology Tape To The Quadriceps
How to Apply Kinesiology Tape To The QuadricepsPositioning
Have the person lie flat on their back, then bring their knee up so their foot is flat on the table, which will stretch the skin of the quadricep.
Support Strip
Measure a strip of kinesiology tape that reaches from just above the knee to about mid-thigh. Cut the tape and round the corners. Anchor the base of the strip with no tension at mid-thigh, then apply it with light tension down the quadricep towards the knee, finishing with no tension. Rub the tape to activate the adhesive.
Secondary Support
Measure and cut a second, slightly shorter strip. Anchor this strip on the inner side of the thigh with no tension. Bring it across the mid-thigh at an angle toward the outer side with light tension, securing the end with no tension.
Finish
Firmly rub all parts of the tape to ensure a strong bond. Ensure the person can move their leg comfortably.
How to Strap The Knee for Stability & Support
Apply Initial Anchors
Start by placing an upper and a lower anchor using non-tear EAB tape. You will need scissors for this part of the process.
Secure the Anchors
Use zinc oxide tape to lock down the upper and lower anchors you just created.
Create Support Strips
To support the medial ligament, apply a vertical strip of zinc oxide tape directly over the line of the ligament. Follow this with a strip on each side, overlapping the first by half.
Add Diagonal Stability
Apply diagonal strips of tape across the medial side of the knee to provide extra stability.
Build Layers if Necessary
Depending on the severity of the injury, you can continue to build up more layers using diagonal or vertical strips.
Re-Lock Anchor Points
Once the support strips are in place, use more tape to lock down the anchor points at the top and bottom again.
Wrap with Tearable EAB
Using 7.5cm tearable EAB, work in the direction of the injury. Start from the upper anchor, wrap around, and cross down to the lower anchor.
Complete the Wrap
Cross back up with the tearable EAB, ensuring all the zinc oxide tape is completely covered.
Finish and Secure
Lock down the ends of the tape to finish the application.
Additional Support (LCL & Full Knee)
For Lateral Ligament (LCL)
Replicate the exact same shape and process on the outside (lateral side) of the knee.
For Full Knee Support
Create a "fan effect" on both sides of the knee to form a diamond shape around the kneecap using vertical and diagonal strips before finishing with the tearable EAB.
How to Strap The Ankle for Stability & Support
Apply a Base Layer
Fully wrap the ankle with tearable EAB tape to create a base layer and provide initial stability.
Apply the Top Anchor
Use zinc oxide tape to apply a single anchor at the top of the ankle/lower leg area.
Create Stirrups
Apply two to three stirrups, moving from the medial (inner) side to the lateral (outer) side of the ankle. Ensure each strip overlaps the previous one by about half.
Perform Figure of Sixes
Wrap the tape in two "figure of six" patterns, starting from the lateral side, crossing over to the medial side, and coming back up.
Apply Heel Locks
Create two heel locks, one on each side of the ankle, to further stabilize the joint.
Lock the Bottom
Apply one more stirrup underneath the foot to lock all the previous layers in place.
Finalize with Anchors
Apply two final anchors at the top to secure the entire strapping setup.
How to Apply Kinesiology Tape To The Calf Muscle
Prepare the Tape
Cut a long strip of kinesiology tape and split it down the middle from one end to create a "Y" shape, leaving a solid base at the bottom. Round the corners to prevent the tape from peeling off easily.
Apply the Anchor
Position the person face down with their foot hanging off the edge. Apply the solid base (anchor) of the "Y" strip to the heel area, just below the Achilles tendon. Rub the tape to activate the adhesive.
Apply the First Arm
Peel the backing from one arm of the "Y" and apply it along the outer edge of the calf muscle (gastrocnemius) towards the back of the knee with light stretch.
Apply the Second Arm
Repeat the process with the second arm, applying it along the inner edge of the calf muscle. Rub the strips to ensure they are well-bonded to the skin.
Prepare the Decompression Strip
Take a shorter, straight strip of tape and tear the paper backing in the center, peeling it back to expose the middle section.
Apply the Decompression Strip
Stretch the middle of the tape (roughly 50-75% stretch) and apply it horizontally directly across the area of pain or tension on the calf.
Secure the Ends
Lay down the two ends of the horizontal strip with zero stretch to ensure the tape stays in place and does not irritate the skin.
Activate the Adhesive
Rub the entire application firmly with your hands for a few seconds. The heat from the friction helps the adhesive set for a more secure fit.
How to Apply Kinesiology Tape To The Elbow
Prepare the Tape
Cut a long strip of kinesiology tape and split it down the middle from one end to create a "Y" shape, leaving a solid base at the bottom. Round the corners with scissors to prevent peeling.
Position the Arm
Have the person extend their arm straight out in front with their palm facing down and the wrist flexed (fingers pointing toward the floor).
Apply the Anchor
Apply the solid base (anchor) of the "Y" strip to the back of the wrist with zero stretch. Rub it slightly to start the adhesion.
Apply the First Arm
Peel the backing of one arm of the "Y" and apply it along the outer edge of the forearm toward the elbow with a light stretch (approx. 25%).
Apply the Second Arm
Peel the backing of the second arm and apply it along the inner edge of the forearm toward the elbow, also using a light stretch.
Prepare the Decompression Strip
Take a shorter, straight strip of tape and tear the paper backing in the center, peeling it back to expose the middle section.
Apply the Decompression Strip
Apply the middle of the strip horizontally across the area of most pain on the elbow using a 50-75% stretch.
Secure and Activate
Lay the ends of the horizontal strip down with zero stretch. Rub the entire application firmly with your hands; the heat from friction activates the medical-grade adhesive.
How to Apply Kinesiology Tape To The Knee
Preparation
Have the person lie down with their knee bent at approximately a 90-degree angle. Prepare two strips of kinesiology tape with rounded corners to prevent peeling.
Apply the First Strip (Lower)
Tear the backing paper in the middle of the first strip. Apply the center of the tape just below the kneecap (patella) with a moderate amount of stretch.
Secure the Lower Ends
Remove the backing from the ends and lay them down around the sides of the kneecap, pointing upwards toward the thigh, with zero stretch.
Apply the Second Strip (Upper)
Tear the backing paper in the middle of the second strip. Apply the center of the tape just above the kneecap with moderate stretch, mirroring the first strip.
Secure the Upper Ends
Lay the ends of the second strip down around the sides of the kneecap, pointing downwards toward the shin, with zero stretch. They should slightly overlap the first strip.
Activate the Adhesive
Firmly rub the entire application with your hands. The heat generated by the friction helps activate the adhesive for a more secure and longer-lasting bond.
How to Apply Kinesiology Tape To The Ankle for Support
Preparation
Position the arm and shoulder correctly, ensuring the area is clean and ready for taping. Begin with a base layer if required.
Apply Anchors
Place anchor strips around the upper arm and across the shoulder to create a stable foundation for the taping structure.
Support Straps
Run strips from the arm to the chest and back, forming a supportive pattern to limit excessive movement. Overlap each strip by about half.
Reinforce Stability
Add vertical and diagonal strips to enhance joint stability and prevent unwanted rotation or strain.
Secure the Tape
Lock the structure in place with additional tape around the shoulder and arm. Smooth down all edges for a secure finish.
Final Check
Ensure the tape is secure, comfortable, and allows safe movement without restriction. Adjust if necessary.
