Therapeutic hip taping involves applying specialized elastic Kinesiology tape directly to the skin over the hip and surrounding musculature. This method provides support to the joint and muscle groups without restricting the range of motion. The tape gently lifts the skin, which improves localized circulation and lymphatic drainage, assisting the body’s natural recovery processes. By stimulating sensory receptors, the tape enhances proprioceptive feedback—the body’s awareness of its position and movement. This increased awareness encourages better movement patterns and helps manage discomfort in the hip region.
Essential Supplies and Skin Preparation
Effective hip taping requires elastic therapeutic tape, which stretches along its length to mimic human skin. You will also need sharp scissors to precisely cut the strips and a skin-cleaning agent, such as rubbing alcohol or mild soap, to prepare the area.
For the tape to adhere securely and remain effective for several days, the skin must be completely clean, dry, and free of oils, lotions, or sweat residue. Trimming dense hair in the application area improves the tape’s hold and makes removal more comfortable. Before peeling the backing, round the corners of all tape strips with scissors; this prevents the edges from catching on clothing and peeling prematurely.
Step-by-Step Guide for General Hip Support Taping
General support for the hip’s lateral structures, such as the gluteal muscles and greater trochanter area, typically uses two strips. Measure and cut one long strip spanning from the lower back down the side of the thigh, and one shorter strip about six to eight inches long. The ends of all strips, known as anchors, must be applied with zero percent stretch to prevent skin irritation.
To apply the long support strip, position the hip in a slightly stretched position, such as by standing and crossing the taped leg behind the other. Peel back the paper about an inch from one end to create the anchor, and apply this base without tension over the sacrum or lower back area. Slowly peel the backing away, applying the tape with 25 to 50 percent tension down the side of the hip and thigh, following the gluteal muscles and the iliotibial band. This moderate tension provides the necessary support.
The shorter strip creates a decompression zone directly over the point of discomfort, often near the greater trochanter. Tear the paper backing in the middle to create a central application area, leaving the anchors covered. Apply the center of this strip directly over the pain point with a 50 to 75 percent stretch, holding both ends.
Once the center is secured, remove the remaining backing from one side and lay down the anchor with no stretch, followed by the other side. This application creates a slight lift in the skin, which reduces pressure on pain receptors and promotes fluid movement. After all strips are placed, gently rub the entire surface of the tape firmly to activate the heat-sensitive adhesive, ensuring a strong bond.
Safety Considerations and Tape Removal
While therapeutic taping offers a non-invasive support option, it is not a substitute for a professional medical diagnosis. If pain is severe, persistent, or accompanied by other concerning symptoms, consult a healthcare provider before attempting to self-tape. After application, monitor the skin for any signs of adverse reactions, including itching, excessive redness, rash, or blistering.
The tape is typically designed to be worn for three to five days. If numbness, tingling, or discoloration occurs in the limb, remove the tape immediately, as these are signs of impaired circulation. When removing the tape, do so slowly and gently to protect the skin.
One effective method involves saturating the tape with baby oil, olive oil, or warm, soapy water to break down the adhesive. After waiting several minutes for the substance to soak in, peel the tape back very slowly, pulling in the direction of hair growth. As you peel, use your free hand to press down on the skin just behind the advancing edge of the tape; this keeps the skin taut and minimizes discomfort.