Kinesiology Tape, often recognized by its brand name KT Tape, is an elastic athletic tape designed to provide support to muscles and joints without restricting their natural range of motion. It is commonly used for various musculoskeletal conditions, serving as a tool for support and recovery rather than a definitive cure. Kinesiology tape is made from a blend of cotton and nylon with a skin-friendly acrylic adhesive, allowing it to move with the body like a second skin.
Common Reasons for Taping the Shoulder Blade
Individuals often apply kinesiology tape to the shoulder blade area for reasons related to discomfort or instability. A frequent application is for postural support, especially for rounded shoulders or a hunched upper back from prolonged sitting. The tape provides a gentle reminder to maintain better alignment and reduce tension in the neck, shoulders, and upper back.
KT Tape may also address muscle strain in the rhomboids or trapezius muscles, located in the upper back. It offers support and reduces pain in these areas. Minor discomfort in the rotator cuff can promote joint stability. For general shoulder instability, kinesiology tape supports muscles and joints, allowing movement while reducing pain and inflammation.
Essential Preparation Steps
Proper skin preparation ensures kinesiology tape adheres effectively. The skin where the tape will be applied must be clean, dry, and free of any oils, lotions, or sweat. Rubbing alcohol or a specialized skin cleanser helps remove natural oils and dirt, preventing the adhesive from sticking properly. If there is thick hair in the area, trimming it to about 1/8 inch can improve adhesion.
Ensure the skin is completely dry before application. Rounding the corners of each tape strip before application helps prevent premature lifting, extending the tape’s wear time. Avoiding touching the adhesive side of the tape during preparation and application also preserves its stickiness.
Applying KT Tape to the Shoulder Blade
Applying KT Tape to the shoulder blade requires specific positioning and attention to the amount of stretch. For general support or pain relief, apply strips diagonally or in an “X” pattern across the upper back. Measure the tape to extend across the area, and then round the ends of each strip. When applying, ensure the first and last two inches of each strip, the anchors, are applied with no stretch to the skin.
For postural correction, an “X-pattern” is effective. Position yourself with your shoulders pulled back and shoulder blades gently squeezed together. Place the first anchor of an I-strip over the upper trapezius muscle with zero tension. Then, apply the middle section of the tape with a moderate stretch, typically 25-50%, guiding it diagonally across the upper back towards the bottom edge of the opposite shoulder blade. The final two inches apply as an anchor with no stretch. Repeat on the other side to form the “X” shape.
For shoulder stability or pain relief, position the arm to stretch the muscles around the shoulder blade, such as reaching across the body. An anchor can be placed on the upper back of the shoulder, then the tape pulled with about 25% stretch down towards the arm’s side, slightly overlapping any front strips if used. After applying each strip, gently rub the entire length of the tape to activate the heat-sensitive adhesive, to ensure it adheres securely. Allow at least an hour after application before engaging in activities that cause sweating or water exposure for proper adhesion.
Wearing and Removing the Tape
Once applied, kinesiology tape can be worn for three to five days, with some brands lasting up to seven days. It is safe to shower, bathe, or swim, as the tape is water-resistant. After getting wet, gently pat it dry with a towel. Avoid hot water directly on the tape, as excessive heat weakens the adhesive.
Monitor the taped area for signs of skin irritation, such as itching, redness, or discomfort. If irritation occurs, remove the tape immediately. When removing the tape, do so slowly and gently to avoid skin damage or discomfort. Peeling the tape off in the direction of hair growth minimizes pain.
Applying baby oil, skin lotion, or removing it in the shower with warm, soapy water softens the adhesive, making the process easier. If pain persists or worsens after taping, or if irritation occurs, consult a healthcare professional.