Kinesio tape has gotten a fair amount of attention since the 2008 Olympics, though it’s been around for over 35 years. I first learned about it back in massage school, and it seemed pretty neat, but I didn’t really understand the “science” and reasoning my professors gave me as to why it was so beneficial. The one thing I understood was that kinesio tape is different from traditional athletic tape because it still allows and even encourages movement, while athletic tape is used to decrease range of motion. Regardless of my confusion, I tried it (the Kinesio Tex Gold brand) and actually noticed some benefits, so I kept a roll around from then on. I used it periodically when I felt like tendonitis was threatening.
A few years later I decided to go to a taping seminar, but this particular class was by the brand RockTape, and they were/are calling it “Fascial Movement Taping (FMT).” I enjoyed the class and felt like I learned more of the research behind kinesio taping, but the instructor informed us all in the class that the old theories of how to tape were obsolete – whether from the origin of the muscle to the insertion or vice versa, how much stretch to put on the tape when applying, and trying to tape for inhibit or facilitate a particular muscle.
RockTape gave me three main positive outcomes from kinesio tape: swelling reduction, rehabilitation aid, and improvement in performance and recovery. Here’s why:
- It decompresses the skin for improved circulation and pressure relief. Because of this, it can immediately reduce the perception of pain.
- Sensory nerve stimulation and the brain response. In simpler terms, think about your first reaction when you stand up into a cupboard and hit your head hard. Your first reaction is to rub it. That’s because by doing that, you’re stimulating more sensory receptors which bombards the brain with signals to down grade the amount of pain you feel. It’s called the “pain-gate effect.”
- Posture/form taping. This is a pretty easy concept. The back and shoulders are a common spot. When you tape your back while sitting pretty, whenever you slouch back into poor posture you will feel the stretch on the tape and instinctively correct yourself.
Are you ready to try it? It’s relatively cheap, quick, and easy to use. You don’t have much to lose, especially if you’re willing to try ANYTHING to overcome an injury. You can buy most brands of kinesio tape on amazon, or at a pharmacy. Some sporting goods stores may sell them as well. The most popular are KT Tape, Kinesio Tex Gold, and RockTape. I’m partial to RockTape because not only am I certified through them, but their tape stays on longer, they have the largest selection of styles, sizes, and colors (oh yes…it matters), and I liked that the company takes the approach of “here’s what we know, we’re still learning, let’s do this together” approach.
After you’ve gotten the tape, and have an area to try it on, YouTube some videos of taping patterns, just to get you started. You can make up your own patterns based on your personal need, but if you’re new to kinesio taping, YouTube has a lot of ideas. Make sure you skin is clean and dry. If you’re hairy, I highly recommend shaving. After I’ve cut a piece from the roll, I round the edges to help keep the tape from fraying as easily. Before you remove the paper backing, rip both ends of the tape.
You can either apply from the middle out, or have one end as an anchor and peel off the paper as you go. Be in the position of desired movement or stance when you’re being taped or taping yourself. How much stretch? I would say definitely no more than 50%, but usually I do anywhere from 15-25%. Rub the tape after it’s on the skin for a minute to help in bond faster. They say it takes about an hour for it to bond completely. Viola! You can shower with it, just pat dry when you’re done. Typically you can keep one application on for 3-5 days. If need be, trim any edges that start to peel.
When it comes time to remove it, take it slow, but the older the application, the easier it is to take off. The RockTape H20 is obviously a little harder because it’s meant for water sports, but baby oil does the trick.
If you have sensitive skin, test an area first with a small piece of tape. RockTape is latex free, but sometimes the adhesive bothers a small amount of people. Other contraindications for taping would be open wounds, skin infections, active cancer, Deep Vein Thrombosis, Kidney Disease, or Congestive Heart Failure. The latter few are due to fluid movement in the body.
I recently used/am using RockTape to aid recovery for a foot injury and felt pain relief and had a quicker recovery.
To buy, click here: https://shop.rocktape.com?rfsn=1017568.8dec5