Tendonitis is characterized by irritation or inflammation within a tendon, the thick cord connecting muscle to bone. This irritation often occurs due to repetitive strain or overuse, leading to pain and reduced function. Taping is a non-invasive method used to manage these symptoms by providing mechanical support to the injured tendon and surrounding structures. This support helps reduce the load on the tendon, decrease pain perception, and provide sensory feedback to modify movement patterns. This guide provides instruction on selecting materials, preparing the skin, applying the tape for common issues, and safely removing it.
Selecting the Appropriate Taping Material
Choosing the correct tape is the first step, as different materials serve distinct mechanical purposes for tendon support. The two primary types are non-elastic rigid athletic tape and elastic therapeutic tape, commonly known as Kinesiology tape. Rigid athletic tape is a strong, non-stretchy material that provides maximum structural support and mechanical restriction of joint movement. It is used for short periods, often applied immediately before activity, to limit motion and protect the tendon from positions that cause pain.
Elastic therapeutic tape, by contrast, is highly flexible and designed to mimic the elasticity of human skin. This tape provides dynamic support, meaning it moves with the body, allowing for a full range of motion while offering gentle assistance to the muscle and tendon. Kinesiology tape works primarily by lifting the skin slightly, which can modulate pain signals and improve localized circulation and lymphatic drainage. The choice between these two depends on the therapeutic goal: immobilization for acute protection or dynamic support for functional movement and pain relief.
Essential Preparation Before Taping
Proper skin preparation is essential to ensure the tape adheres securely and remains effective for the intended duration. The skin must be thoroughly cleansed to remove dirt, oil, sweat, and lotions, as these substances compromise the adhesive bond. Using rubbing alcohol or a mild soap and water solution is effective, and the area must be completely dry before application.
Excessive body hair should be trimmed or shaved, especially if using rigid tape or if the tape is intended to be worn for several days. Hair interferes with the adhesive, leading to premature peeling and making removal more uncomfortable. A small patch test on a less sensitive area of skin, worn for 24 hours, is recommended before a full application if you have sensitive skin or are using a new brand of tape. This precaution helps check for any allergic reaction to the adhesive, such as itching or redness.
Specific Techniques for Common Tendon Issues
Patellar Tendonitis (Jumper’s Knee)
Patellar tendonitis affects the tendon connecting the kneecap to the shinbone and benefits from the dynamic support of elastic Kinesiology tape. To apply this technique, the knee should be bent to approximately a 90-degree angle to stretch the patellar tendon, which is necessary for proper tensioning. A single I-strip of Kinesiology tape is measured to run from the upper thigh, over the kneecap, and down to the shinbone.
The anchor of the strip, about two inches long, is applied without stretch directly onto the shin below the patellar tendon insertion point. The tape is then pulled upward with 50-75% tension, running directly over the tendon and the center of the kneecap. Once past the kneecap, the tension is reduced to about 25% for the remainder of the strip over the thigh muscle. The final two inches of the tape must be laid down with zero tension to form the upper anchor, securing the strip and preventing skin irritation.
Lateral Epicondylitis (Tennis Elbow)
Lateral epicondylitis involves the common extensor tendon on the outside of the elbow and requires the stronger mechanical stability provided by rigid athletic tape. The arm should be positioned with the elbow slightly bent and the wrist turned palm-up to place the wrist extensor muscles in a shortened position. The first step involves creating a non-restrictive anchor strip circumferentially around the mid-forearm, just below the elbow joint.
Next, a strip of rigid tape is applied with firm, non-constricting tension directly over the painful area on the outside of the elbow. This strip is applied obliquely across the forearm muscles, aiming to compress the muscle belly and offload the tendon attachment point. Two to three more strips are applied, overlapping the first by half its width, following the same path to create a rigid cuff that acts as a counterforce brace. This application mechanically limits the full extension of the wrist and fingers, reducing strain on the injured tendon during gripping activities.
Duration and Safe Removal of Tape
The duration for wearing tape varies depending on the material used and the area of application. Elastic Kinesiology tape is designed to be worn for an extended period, remaining effective for three to five days, even through showering and light exercise. Rigid athletic tape, due to its non-elastic nature and potential to impede circulation, should be removed immediately following the activity for which it was applied.
It is necessary to remove the tape immediately if adverse signs develop, such as increased pain, numbness, tingling, or skin irritation like itching or blistering. To remove the tape safely and minimize skin trauma, it should never be ripped off quickly like a bandage. A simple technique is to soak the tape in warm water or apply an oil-based product, such as baby oil, to the edges to help dissolve the adhesive. The tape should be peeled back slowly, keeping it pulled parallel to the skin surface, while simultaneously pressing down on the adjacent skin to prevent lifting.