Kinesiology taping is a popular self-care method used for minor muscle injuries, such as a Grade 1 hamstring strain, to provide support and potentially promote natural healing. The elastic tape gently lifts the skin, which may help increase local circulation and reduce discomfort by influencing sensory receptors. Applying the tape correctly offers temporary relief and functional support. However, it is not a standalone treatment for significant muscle damage.
Recognizing a Hamstring Strain and Required Materials
Hamstring strains are categorized into three grades, and only a Grade 1 strain is appropriate for home application of kinesiology tape. A Grade 1 strain involves microscopic tearing, causing mild discomfort or tightness. Generally, the person can walk without a limp or major functional loss.
Grade 2 or Grade 3 strains require immediate professional medical attention and should not be self-treated. Grade 2 strains involve a noticeable limp, sharp pain, and moderate loss of strength. A Grade 3 strain is characterized by severe, sudden pain, an inability to bear weight, and potential visible bruising or deformity.
To prepare for the application, you will need a roll of kinesiology tape, a pair of sharp scissors, and a clean, dry surface of skin. The skin must be free of oils, lotions, or sweat to ensure the adhesive properly bonds with the surface. It is helpful to clean the application area with rubbing alcohol or a mild soap before starting to ensure maximum adhesion.
Step-by-Step Kinesiology Taping Technique
Before cutting the tape, measure the area from the ischial tuberosity (the bony prominence at the base of the pelvis) down to the back of the knee. This length determines the main support strip. Cut the tape and round all the corners to prevent the edges from catching on clothing, which causes premature peeling.
To begin the application, assume a position that stretches the hamstring muscle, such as leaning forward or sitting with the leg extended. This positioning ensures the tape has the correct recoil tension when the body returns to a neutral position. Peel approximately two inches of the backing paper from one end of the first strip to create the anchor point.
Apply this anchor to the upper attachment point near the ischial tuberosity with zero stretch on the tape. Applying the anchor ends without tension helps prevent skin irritation and ensures the tape remains securely fixed. Gently peel away the rest of the backing paper and apply the tape down the length of the muscle belly toward the back of the knee.
For this primary support strip, apply a light to moderate stretch, typically 25% to 50% tension, along the length of the muscle. The tape should track directly over the area of pain or tightness. When you reach the second anchor point near the back of the knee, lay the final two inches down with zero tension.
For additional support, a second, shorter I-strip can be applied horizontally across the main strip to target a specific point of pain. Measure a strip that will cross the area of pain and apply a slightly higher tension, perhaps 50% to 75%, directly over the injury. The ends of this second strip must also be laid down with no tension.
After all strips are in place, firmly rub the entire surface of the tape with your hand to generate heat. This friction activates the heat-sensitive adhesive, ensuring a strong bond with the skin. Wait at least 30 minutes before engaging in intense physical activity to allow the adhesive to fully set.
Post-Application Care and Safety Guidelines
Kinesiology tape is typically designed to be worn continuously for three to five days, providing sustained therapeutic benefit. The tape is water-resistant, allowing you to shower or bathe normally. Gently pat the area dry instead of rubbing it vigorously with a towel, as slight peeling at the edges after a few days is normal.
Continuously monitor the skin beneath and around the tape for any adverse reactions. The tape should be removed immediately if you notice increased pain, numbness, or a tingling sensation in the limb. Other warning signs include excessive itching, a burning sensation, or significant skin irritation or discoloration.
Taping is a supportive measure and should be used as part of a broader recovery plan that includes rest and rehabilitation exercises. Kinesiology tape should not be applied over broken skin, open wounds, or areas with an active infection. If symptoms worsen or the mild strain does not improve within a few days, seek professional medical guidance.