Therapeutic taping provides support and pain relief to soft tissues without restricting the body’s natural range of motion. This technique, often utilizing elastic tape, works by stimulating mechanoreceptors, which are sensory nerve endings. This enhances the body’s awareness of the joint’s position, a process known as proprioception. The tape also gently lifts the skin, reducing pressure on underlying pain receptors and potentially facilitating better circulation. Taping is a self-help measure to manage discomfort and support the shoulder during activity, but it is not a replacement for professional medical assessment or treatment.
Selecting Tape and Preparing the Skin
The first decision involves choosing between elastic therapeutic tape and rigid athletic tape. Elastic therapeutic tape, commonly known as Kinesiology tape, is stretchy and mimics the elasticity of human skin. It allows for full movement while providing dynamic support, making it preferred for muscle soreness and mild joint support. Rigid athletic tape is non-elastic and designed to severely limit movement, offering maximum mechanical stability. This option is more appropriate for acute injuries where immobilization is the goal.
Proper skin preparation is necessary to ensure optimal adhesion and prevent irritation, regardless of the tape selected. Begin by thoroughly cleaning the shoulder area with soap and water to remove oils, lotions, or sweat. The skin must be completely dry before application. Any dense hair should be trimmed or shaved, ideally about 12 hours before taping, to ensure the tape sticks securely and prevent painful removal.
Applying Tape for General Shoulder Stability
Application for general soreness focuses on supporting the deltoid muscle and decompressing the space around the acromion. A common technique uses two strips of elastic tape: a Y-strip for muscular support and an I-strip for localized decompression. To prepare the Y-strip, measure tape from the mid-upper arm up to the scapular spine, then cut the last few inches lengthwise to form the Y shape.
Before application, position the shoulder to put the target muscle on a stretch, such as reaching the arm across the body. Place the uncut anchor of the Y-strip onto the upper arm with no stretch applied; this prevents peeling and irritation. Gently peel the backing off one tail and apply it along the front portion of the deltoid muscle. Use light tension, generally 25% to 50% of the tape’s maximum stretch.
Apply the second tail with the same light tension along the rear portion of the deltoid. Ensure both tails finish near the acromion without overlapping the strip ends. To complete the application, use an I-strip over the point of maximum tenderness, such as the shoulder joint, for localized pain relief.
Apply the I-strip with a slightly stronger tension, around 50% to 75% stretch, across the painful area. It is imperative that the final two inches of the anchor points on either side are applied with no stretch whatsoever. Once all strips are in place, firmly rub the entire surface of the tape for several seconds. This friction generates heat, activating the adhesive and ensuring the tape bonds strongly to the skin.
Duration of Wear and When Not to Tape
Elastic therapeutic tape is typically designed to be worn continuously for three to five days, even through showering and light activity. The adhesive is water-resistant, but the tape should be patted dry gently after getting wet, avoiding vigorous rubbing that could loosen the edges. The initial therapeutic effect is often strongest within the first 24 to 48 hours of wear.
The tape must be removed immediately if any adverse reactions occur, including:
- Intense itching
- Excessive redness or a rash
- Increased pain
- Numbness or tingling in the arm or hand
To remove the tape safely, apply a small amount of oil or lotion to the surface to help dissolve the adhesive. Always peel the tape off slowly, pulling it back over itself in the direction of hair growth to minimize skin irritation.
Taping should be avoided over any open wounds, cuts, blisters, or areas with active skin infections. Application is also generally contraindicated in cases of:
- Severe, unexplained swelling
- Deep vein thrombosis
- Known allergies to adhesives
- Cellulitis
If you experience sharp, sudden pain or have not received a diagnosis for your shoulder issue, consult a healthcare professional. Taping is a supportive measure and not a substitute for a thorough medical evaluation.