A sprained shoulder involves damage to the ligaments, which are tough, fibrous tissues connecting bones around the shoulder joint. These injuries can result from trauma like a direct blow or a fall onto an outstretched arm. Common symptoms include pain, swelling, bruising, and a reduced range of motion in the shoulder. Taping can offer temporary support and help manage discomfort for minor sprains, providing a sense of stability.
Preparing to Tape
Before taping a sprained shoulder, gather materials and prepare the skin. Two main types of tape are suitable for shoulder injuries: kinesiology tape and athletic tape. Kinesiology tape is elastic and flexible, designed to move with the body while providing support, potentially reducing pain and swelling by improving circulation. Athletic tape, in contrast, is rigid and non-stretchy, offering more immobilization and firm support, often used when significant restriction of movement is desired. The choice between these depends on the desired level of support and whether full range of motion is still needed.
You will need sharp scissors and products for skin preparation. Ensuring the skin is clean, dry, and hair-free is crucial for optimal adhesion and to prevent irritation. Oils, lotions, or sweat on the skin can hinder the tape’s ability to stick effectively. For best results, consider cleaning the area with soap and water or rubbing alcohol.
Proper positioning of the arm and shoulder is important before taping. The goal is to relax the muscles and align the joint correctly to ensure the tape provides effective support without creating undue tension. Often, this involves positioning the arm in a slightly abducted or forward-flexed position, or in a way that stretches the muscles the tape will support.
Applying the Tape
A common technique involves creating a supportive “X” pattern or using strips to stabilize the deltoid and rotator cuff. Round the corners of the tape strips to prevent premature peeling.
For a general support application, one method involves having the individual position their arm across their chest to stretch the posterior deltoid. An anchor strip can be placed on the front of the shoulder without stretch. A longer strip of kinesiology tape can then be applied with moderate stretch, wrapping it around the outside of the shoulder towards the shoulder blade. The end of this strip should be laid down without stretch.
Another supporting strip can be started with an anchor on the outer arm, then applied with moderate stretch along the top of the shoulder towards the base of the neck. After applying all strips, gently rub the tape to activate the adhesive, as heat from friction helps it bond to the skin.
Taping is a temporary measure primarily for minor sprains and discomfort. This information is for general guidance only and is not a substitute for professional medical advice. Always consult a healthcare professional for proper diagnosis and treatment of any injury, especially before attempting self-taping for moderate to severe conditions.
Guidance for After Taping
Once tape is applied, manage it for effectiveness and skin health. Kinesiology tape can typically be worn for 3 to 5 days, and sometimes up to 7 days, depending on factors like skin type, activity level, and proper application. Athletic tape, being more rigid and less breathable, should generally be removed sooner, often after activity or within 24 hours, as prolonged wear can lead to skin irritation. Signs that the tape needs to be removed include peeling edges, itching, redness, or increased discomfort.
For safe tape removal, gently peel it back, pulling in the direction of hair growth if possible. Soaking the tape with warm water can help soften the adhesive, making removal easier. Some find that using rubbing alcohol, baby oil, or specialized adhesive removers can also aid in dissolving the glue and minimizing skin irritation. Avoid ripping the tape off quickly, as this can cause skin damage.
Self-taping is not a substitute for a medical diagnosis or comprehensive treatment. You should consult a doctor or physical therapist if you experience severe pain, an inability to move your arm, numbness, tingling, or significant swelling. Persistent pain that does not improve within a few days, or pain that interferes with daily activities, also warrants medical attention. These symptoms could indicate a more serious injury, such as a fracture, dislocation, or significant ligament tear, requiring professional evaluation.