The Iliotibial Band (IT Band) is a thick strip of connective tissue that runs along the outside of the thigh, extending from the hip to just below the knee. Iliotibial Band Syndrome (ITBS) is a common overuse injury resulting in pain on the outside of the knee where the band crosses the joint. Kinesiology tape offers a practical method for temporary support and pain relief. This guide details the proper application of the tape for managing IT band discomfort.
Understanding Tape’s Function for IT Band Pain
Therapeutic tape is elastic, allowing for full range of motion while providing a gentle lift to the skin. This lifting action creates microscopic space beneath the tape, which improves circulation and lymphatic drainage. Increasing this space helps reduce swelling and irritation near the lateral knee, the common site of ITBS pain.
The tape provides enhanced sensory information, known as proprioceptive feedback, to the brain. This continuous pull on the skin serves as a reminder about the position and movement of the knee and thigh muscles. This feedback encourages more balanced movement patterns, reducing strain on the IT band. Furthermore, the tape may interfere with pain signals traveling to the brain, a mechanism known as the “gate control” theory of pain, which lowers the overall perception of discomfort.
Step-by-Step Taping Technique
The standard technique uses two strips of tape: a long support strip and a shorter decompression strip placed over the point of maximum pain. Measure the long strip from the hip bone down to just below the knee. Rounding the corners of all tape strips prevents snagging on clothing and premature peeling.
To position the IT band, sit down and bend the affected knee to about 45 degrees, stretching the tissue on the outside of the thigh. Create an anchor on the long strip by tearing off a small section of backing, placing it on the outer shin just below the knee joint with zero stretch. Slowly remove the backing paper while applying the tape along the path of the IT band up the lateral thigh, ensuring the tape is applied with no stretch.
Apply the short, decompression strip next, centered directly over the painful area, usually the bony prominence on the outside of the knee. Tear the backing paper in the middle and apply a moderate stretch (50 to 75 percent) to the tape’s center. Lay the ends down on the skin with zero stretch, ensuring the anchor points do not pull the skin. Rub the tape vigorously to generate heat, activating the adhesive and ensuring it adheres fully to the skin.
Pre-Taping Preparation and Safety Considerations
Proper skin preparation is necessary to ensure the tape adheres securely and remains effective for its intended duration of three to five days. Before applying tape, the skin must be completely clean and dry, free of lotions, oils, or sweat. If the area is hairy, trimming the hair close to the skin surface improves adhesion and reduces irritation upon removal.
Taping is a form of temporary management and does not address the underlying causes of ITBS, such as muscle weakness or biomechanical issues. If the tape application causes redness, itching, increased pain, or blistering, it must be removed immediately. If the IT band pain persists or worsens despite the use of therapeutic tape, consult with a medical professional for a comprehensive diagnosis and treatment plan.