Kinesiology tape (K-tape) is a stretchy, lightweight tape used to manage common muscular discomfort. This elastic tape is often applied to the hip flexor area, which can become strained from activities like running or explosive movements. K-tape works by slightly lifting the skin, which may improve circulation and provide sensory input to the muscle, offering support without restricting movement. Proper application technique, including skin preparation and specific tension, is important for maximizing the tape’s benefits.
Identifying the Hip Flexor Muscle Group
The term “hip flexor” refers to a group of muscles whose function is to flex the hip, bringing the knee toward the chest. The main component is the iliopsoas, a combination of the psoas major and the iliacus. The iliacus originates on the inner surface of the pelvis, and the psoas major begins along the lower vertebrae in the back.
These two muscles join to cross the hip joint and insert on the lesser trochanter, a bony prominence on the femur. The iliopsoas is the strongest hip flexor due to its deep origins in the torso. While other muscles like the rectus femoris contribute to hip flexion, the iliopsoas is the primary target for taping applications. Pain is typically felt deep in the front of the hip, sometimes radiating down the thigh.
Necessary Supplies and Skin Preparation
Gathering the correct materials is necessary for successful adhesion and support before beginning the application process. You will need a roll of quality kinesiology tape and a pair of scissors, preferably with rounded tips to cut the tape ends. Proper skin preparation is the most important step to ensure the tape remains effective.
The application area must be completely clean and dry. Oils, sweat, or lotions prevent the adhesive from sticking properly, causing the tape to peel prematurely. If the area is hairy, trimming or shaving the hair is highly recommended, as excessive hair interferes with the adhesive’s bond. Allow the skin to dry fully after cleaning before applying the tape.
Step-by-Step Application for Support
The application starts by preparing two tape strips. Measure the tape from the upper thigh, just below the hip crease, up towards the abdomen, and cut two strips of this length. Round all the corners of the strips with scissors to prevent the edges from catching on clothing.
To position the hip flexor in a slightly lengthened state, the hip must be extended. For example, if taping the right hip, kneel on the left knee with the right leg extended backward, or lean back to stretch the front of the hip. Tear the paper backing about two inches from one end of the first strip to create the anchor.
Apply this anchor with no stretch onto the upper thigh, near the groin area. Peel the rest of the backing paper away and apply the tape upward across the front of the hip. Use a light tension, typically around 25 percent of the tape’s maximum stretch, which provides sufficient sensory input and support.
Lay down the final two inches of the tape, which acts as the second anchor, onto the lower abdomen without any tension. For the second strip, apply the anchor parallel and slightly inside the first strip, also with no stretch. Apply the body of the second strip with the same 25 percent tension, running parallel to the first strip for broader coverage.
Once both strips are applied, gently rub the entire surface of the tape with your hand. This friction generates heat, which activates the adhesive and helps the tape stick securely to the skin. When the body returns to a neutral position, small wrinkles (convolutions) should appear, indicating the tape is correctly lifting the skin.
Duration of Wear and When to Avoid Taping
Kinesiology tape is designed to be worn for an extended period, remaining effective for about three to five days, even through showering and light activity. When removing the tape, peel it back slowly, rolling it back on itself while keeping the skin taut to minimize irritation. Applying oil or water before removal can help dissolve the adhesive and make the process more comfortable.
When to Avoid Taping
There are situations where applying K-tape should be avoided entirely. Tape should not be applied over any open wounds, cuts, or unhealed surgical incisions, as this can trap moisture and increase the risk of infection. Taping is strictly contraindicated if you have a history of deep vein thrombosis (DVT), as the circulatory effects could potentially dislodge a blood clot.
Avoid taping if the skin is severely irritated, such as from a sunburn, or if you have a known allergy to the acrylic-based adhesive. If you experience any numbness, tingling, or increased pain after application, the tape must be removed immediately. Consulting with a healthcare professional is always advisable if you have any existing health conditions.