Kinesiology tape, often called KT Tape, is a flexible, elastic adhesive tape designed to provide support for muscles and joints without restricting movement. It has gained popularity among athletes, trainers, and rehabilitation specialists for its use in physical activities and to address discomfort. Unlike rigid athletic tape, its elasticity allows a full range of motion. KT Tape is commonly used to help reduce pain, lessen swelling, and offer support.
The Trapezius Muscle and KT Tape Support
The trapezius muscle is a large, triangular muscle spanning the upper back and shoulders, extending from the skull down to the middle of the back. It is divided into three parts: the upper (descending), middle, and lower (ascending) segments. This muscle plays a role in shoulder movement and stability, helping to elevate, retract, and rotate the shoulder blades, and also assists in head and neck movements. The trapezius muscles also contribute to maintaining proper posture.
People often experience issues with the trapezius, such as tension, stiffness, or discomfort, which can stem from poor posture, repetitive strain from activities like typing, or general overuse. This muscle also holds tension during physical or emotional stress, leading to tightness, pain, or headaches. KT tape can support muscles by adhering to the skin and creating gentle tension. This action is thought to lift the skin slightly, creating a small space between the skin and underlying tissues. This lifting effect can help to improve circulation and lymphatic drainage, which may reduce pressure on pain receptors and lessen swelling and inflammation.
Applying KT Tape to the Trapezius
Before applying KT Tape, ensure the skin is clean, dry, and free of lotions or oils. Any hair in the application area should be trimmed. Measure the desired length of tape by extending your neck and shoulder to gauge the muscle’s full length, then cut the tape with rounded corners.
For upper trapezius tension, begin by sitting or standing with your head tilted to the opposite side of the muscle you are taping, stretching the trapezius. Anchor the first strip of tape without tension at the base of your neck, near the hairline. Gently apply the tape downwards over the stretched trapezius muscle with about 15-25% stretch, following the natural curve of the muscle towards the shoulder. Smooth the tape down to ensure full contact with the skin.
A common application involves using two strips in a “Y” pattern or a single “I” strip. For a “Y” strip, cut the tape to create two tails. Apply the base of the “Y” near the spine, then stretch your neck and shoulder to lengthen the trapezius. Apply one tail along the top of the shoulder towards the neck, and the other tail extending down the shoulder blade. For an “I” strip, apply the tape vertically along the muscle from the base of the neck to the top of the shoulder, maintaining a light stretch on the tape.
After applying the tape, rub it vigorously to activate the heat-sensitive adhesive. The tape should feel comfortable and not restrict your range of motion. It should not cause pinching or excessive pulling. If you experience any discomfort, remove and reapply the tape.
Key Application Considerations
The tape is designed to be worn for several days, typically between three to five days, even through showering or exercising.
When removing the tape, peel it off slowly in the direction of hair growth. Applying warm water or oil to the tape can help loosen the adhesive for easier removal. Watch for signs of skin irritation, such as redness, itching, or discomfort. If any irritation occurs, remove the tape immediately.
Consult a healthcare professional if pain persists, worsens, or if there is an underlying injury. While KT tape can provide support and relief, it is not a substitute for professional medical advice or treatment. A physical therapist can provide guidance on proper application techniques and determine if KT tape is suitable for your specific condition.