Kinesiology tape (KT) is a flexible, elastic therapeutic tool designed to provide support to muscles and joints without restricting the body’s full range of motion. This cotton and elastane blend tape mimics the skin’s thickness and elasticity, allowing it to move naturally with the body. KT is frequently used to help reduce pain, lessen swelling, and offer mechanical support to an area like the ankle. When properly applied, the tape gently lifts the skin, which is thought to increase the interstitial space and improve circulation and lymphatic fluid movement, thereby facilitating the body’s natural healing process.
Essential Preparation Steps
Proper preparation is necessary to ensure the tape adheres correctly and remains effective for the intended wear time of three to five days. The skin must be clean and completely dry before application to maximize the bond with the heat-activated, medical-grade acrylic adhesive. This means thoroughly washing the ankle area with mild soap to remove any oils, lotions, or sweat that could interfere with adhesion.
If the area is particularly hairy, it is advisable to trim the hair closely, as shaving can sometimes lead to irritation. Excessive hair will prevent the tape from sticking properly. Measure the tape strips against the ankle and cut them to the appropriate length for the intended application. Crucially, the corners of all tape strips must be rounded after cutting, which prevents the edges from catching on clothing or socks, a major cause of premature peeling.
Applying Tape for Ankle Stability
Taping for stability is designed to provide structural support, often to ligaments that have been strained, such as those involved in an inversion ankle sprain. The technique uses tension to create a supportive stirrup or basket-weave pattern around the joint. This mimics the restrictive function of traditional athletic tape while still allowing movement. To begin, position the foot in a slightly upward angle, known as dorsiflexion, which puts the ankle in a neutral and stable position for the application.
The first strip, or anchor, should be measured to run from the base of the calf, down the back of the heel, and up the opposite side of the calf, or it can start high on the shin. This anchor is applied with zero tension at both ends, and the tape backing is carefully removed to avoid touching the adhesive. Next, measure a primary support strip from the inner ankle (medial malleolus) to the outer ankle (lateral malleolus), ensuring it is long enough to wrap under the heel.
Applying this strip requires a significant amount of tension, typically between 50% and 75%, directly over the area that needs the most support, such as the lateral ligaments. The center of this strip is applied with high tension, wrapping under the heel, and then the final two inches of each end are laid down with zero tension. Additional support strips can be applied in a similar fashion, slightly overlapping the first strip, to create a more robust supportive basket around the ankle joint. The final step involves rubbing all the applied tape vigorously for several seconds, as the friction generates heat to fully activate the adhesive bond.
Applying Tape for Targeted Pain Relief
A different technique is employed when the goal is to reduce localized pain, swelling, or bruising, often using a “fan” or “web” cut. This method works primarily through a decompression mechanism, where the tape microscopically lifts the skin to create space beneath it. This lifting is thought to encourage the movement of accumulated lymphatic fluid, thereby reducing swelling. To prepare the fan strip, cut a piece of tape into four or five narrow tails while leaving the last two inches uncut to form a solid base.
Anchor the solid, uncut base of the fan proximal to the swollen area, often near a lymphatic drainage point, using absolutely zero tension. Spread the tails of the fan over the area of swelling or pain, being carefully spread out in a web pattern to cover the affected area. The tails are applied with minimal stretch, usually 0% to 15% tension, which is often described as “paper off” tension. This low-tension application creates the necessary convolutions or wrinkles that gently pull on the skin, facilitating the removal of fluid without compressing the tissue.
Maximizing Tape Longevity and Safe Removal
The therapeutic benefits of kinesiology tape are maintained by keeping the application in place for its optimal wear time of three to five days. After the initial application, it is best to avoid getting the tape wet for at least 60 minutes to allow the adhesive to fully cure and bond to the skin. When showering, the tape can get wet, but prolonged exposure to water, such as soaking in a hot tub, should be avoided as it can weaken the adhesive.
After showering, the tape should be patted dry gently with a towel rather than rubbed, which could cause the edges to peel. When the time comes to remove the tape, or if it begins to peel or cause irritation, the process should be done slowly to prevent skin damage.
- Peel the tape back in the direction of hair growth.
- Simultaneously press down on the skin near the peeling edge to minimize discomfort.
- If the adhesive is particularly strong, apply an oil-based product like baby oil or specialized adhesive remover to the tape for a few minutes.
- Allow the product to help break down the bond, allowing for a much gentler removal.