Kinesiology tape offers a non-invasive way to manage the discomfort associated with bicep tendonitis, which is an irritation of the long head of the biceps tendon at the shoulder. This technique provides temporary support and helps reduce pain while maintaining an unrestricted range of motion. Applying this specialized elastic tape is a practical self-care measure that complements conservative treatments like rest and ice.
Identifying Symptoms and Preparation
Bicep tendonitis typically presents as a deep, throbbing ache localized in the front of the shoulder, often radiating down the upper arm. Pain frequently worsens with activities involving repetitive overhead movement or external rotation, such as throwing or lifting objects. Confirming the location of tenderness, specifically in the groove where the biceps tendon sits, is an important initial step before applying the tape.
Preparation requires a few simple supplies to ensure the application is effective and long-lasting. You will need a roll of Kinesiology Tape, ideally 2 inches wide, and a sharp pair of scissors. Clean the skin thoroughly over the shoulder and upper arm area, removing any oils, lotions, or sweat. Clean, dry skin is necessary for the tape’s acrylic adhesive to bond correctly, allowing the application to last for several days.
Step-by-Step Taping Application
The most common technique for bicep tendonitis uses two strips of Kinesiology Tape: one long strip for anchor and support, and a shorter strip for decompression. Measure the anchor strip from just above the elbow crease, over the bicep muscle, and across the front of the shoulder to the upper back. Rounding the edges of all strips helps prevent them from catching on clothing and causing premature peeling.
To begin, position the arm slightly bent at the elbow and rotated outward to lengthen the biceps muscle. Peel back the paper backing from one end of the long strip to create a two-inch base anchor. Apply this anchor with zero stretch just above the elbow crease on the front of the arm. Slowly peel the backing away, guiding the tape upward over the bicep muscle and across the anterior shoulder, following the path of the biceps tendon. This main support strip should be laid down with minimal to zero tension, tracing the path toward the shoulder blade.
The second strip focuses directly on the point of maximum pain, typically found in the bicipital groove at the front of the shoulder. Cut a shorter I-strip, approximately 6 to 8 inches long, and tear the paper backing in the middle. Place the center of this strip directly over the painful area, pulling the tape outward to create a light to moderate stretch (25% to 50% tension). Apply the ends of this strip without tension, ensuring they adhere smoothly to the skin perpendicular to the first strip.
Once both strips are in place, activate the adhesive by firmly rubbing the entire surface of the tape with your hand. The friction generates heat, which helps secure the medical-grade acrylic adhesive to the skin. This application provides a lift to the skin, which is integral to the tape’s therapeutic action.
The Mechanism of Kinesiology Taping
The relief experienced from Kinesiology Tape is based on its mechanical and sensory effects on soft tissues. The tape has an elasticity similar to human skin, allowing it to move without restriction. When applied with a slight stretch, the tape gently lifts the skin away from the underlying fascia and muscle. This lifting action creates microscopic space, which reduces pressure on pain receptors and promotes localized circulation.
The increase in subcutaneous space facilitates the flow of blood and lymphatic fluid, aiding in reducing inflammation and localized swelling around the irritated tendon. The constant presence of the tape also stimulates sensory receptors in the skin, a process known as proprioceptive feedback. This enhanced sensory input provides the brain with better awareness of the shoulder joint’s position and movement. The sensory stimulation can compete with pain signals attempting to reach the brain, helping to modulate the perception of discomfort.
When Taping Is Not Enough
While Kinesiology Tape offers short-term pain management and support, it is not a substitute for medical diagnosis or treatment. Remove the tape immediately if any signs of skin irritation, increased pain, numbness, or tingling develop in the arm or hand. Never apply the tape over open wounds, areas of active infection, or significant, unexplained swelling.
If the pain fails to improve after three to five days of proper self-care, or if the symptoms worsen, consult a physician or physical therapist. Sudden, sharp pain accompanied by an audible pop or snap, followed by a visible bulge in the upper arm, may indicate a complete tendon tear. These signs require prompt medical attention. Proper tape removal involves peeling it off slowly in the direction of hair growth, potentially using oil or warm water to dissolve the adhesive and minimize skin discomfort.