Sports tape offers a non-invasive method to provide support, reduce discomfort, and enhance awareness of joint position in the shoulder complex. This technique, often utilizing stretchy kinesiology tape, is designed to facilitate muscle function and gently promote better posture without severely restricting movement. By applying the tape to the skin, it can create a light lifting effect that may improve circulation and provide constant sensory feedback to the brain, which is known as proprioception. Learning the correct preparation and application methods allows individuals to use this tool effectively for general shoulder stability.
Essential Preparation and Material Selection
The choice of material dictates the outcome, with two main types of sports tape available. Rigid athletic tape is non-elastic and primarily used to severely restrict the range of motion, functioning almost like a temporary brace. Kinesiology Tape (KT) is highly elastic and preferred for self-application because it moves with the body and supports muscles dynamically. KT tape is the optimal choice for general stability as it aids muscle function while preserving a full range of motion.
Before applying any tape, the skin must be prepared to ensure the adhesive bonds securely. Wash the area thoroughly with soap and water or an alcohol wipe to remove oils, lotions, and sweat, which cause early peeling. The skin must then be completely dry, as moisture prevents the adhesive from properly activating. For areas with dense hair, trimming or clipping the hair short is recommended to prevent irritation upon removal.
Proper positioning of the shoulder directly impacts the tape’s effectiveness. The muscle or joint being taped must be placed in a stretched or neutral position to ensure the tape has the correct resting tension when the body returns to its natural posture. For general shoulder stability, initial anchors are often applied with the shoulder relaxed and slightly rolled back. Always round the corners of the tape strips before application, as this reduces the likelihood of the edges catching on clothing and peeling prematurely.
Step-by-Step Application for General Shoulder Stability
Applying kinesiology tape for general shoulder stability typically involves two or three strips supporting the deltoid muscle and cueing the rotator cuff. Begin by sitting or standing with the shoulder relaxed, ensuring the skin is clean and dry. The first strip is an I-strip cut long enough to span vertically from the top of the bicep up and over the acromion, the bony prominence at the tip of the shoulder.
Strip 1: Deltoid Support
Tear the paper backing two inches from one end to create an anchor, placing it on the upper bicep with zero stretch. Peel the remaining backing while applying a light, 25 percent tension to the tape’s middle section as you guide it upward over the front of the deltoid. The final two inches of the tape, the second anchor, must be laid down over the acromion with zero tension to prevent skin irritation.
Strip 2: Rotator Cuff Stabilization
The second strip is a Y-strip, cut lengthwise down the middle, stopping about two inches from the base. Place the solid base of this Y-strip on the back of the shoulder blade (scapula) with no stretch. Move the arm across the body toward the opposite shoulder, which stretches the posterior shoulder muscles.
Guide the top tail along the upper edge of the scapula toward the acromion, applying a light 25 percent stretch over the muscle belly. Guide the bottom tail along the lower portion of the scapula, also with a light stretch, creating a stabilizing pattern on the back of the shoulder. Both tails must finish their application with the last two inches laid down completely without tension, overlapping the first strip’s anchor at the acromion.
Optional Strip 3: Decompression
A third, shorter I-strip can be used as a decompression strip to provide localized lift over a specific area of discomfort, such as the rotator cuff tendons. Place the middle of this strip directly over the area of pain, applying a moderate 50 percent stretch to the center. Lay both ends down with zero stretch.
Once all strips are in place, rub the entire application vigorously with the flat of your hand to create friction and heat. This friction is necessary to activate the heat-sensitive adhesive, ensuring a secure and long-lasting bond to the skin.
Wear Time, Removal, and Skin Care
Kinesiology tape is designed to be worn for multiple days, typically remaining effective for three to five days, even through showering and light physical activity. The tape is water-resistant, but its adhesive strength and elasticity gradually diminish after the third day.
It is important to monitor the skin for adverse reactions during the wear period. If you experience itching, burning, a rash, or numbness, the tape should be removed immediately. These symptoms indicate either a skin sensitivity to the adhesive or that the tape was applied with excessive tension, which can impede circulation.
For removal, gently peel the tape back slowly, pulling in the direction of hair growth to minimize discomfort and skin trauma. Never rip the tape off quickly, as this can irritate the skin. Applying body oil, baby oil, or warm water can help dissolve the adhesive bond, making the removal process much easier. After removal, wash the area gently and apply a moisturizing lotion to rehydrate the skin.