Hip taping provides non-restrictive support and sensory feedback to the muscles and joints of the hip. It typically uses kinesiology tape, an elastic adhesive cotton strip designed to mimic the elasticity and thickness of human skin. The primary goals of applying this tape are to reduce localized pain, promote better body awareness (proprioception), and alleviate muscle strain without hindering movement. Unlike rigid athletic tapes, elastic tape allows for a full range of motion while gently lifting the skin to potentially improve circulation and lymphatic drainage. This guide focuses on simple kinesiology taping methods appropriate for self-application.
Preparing the Skin and Materials
Proper preparation ensures the tape adheres correctly and remains effective. The skin in the area of application must be completely clean and dry, meaning all traces of lotions, oils, or sweat must be removed as they interfere with the adhesive bond. If the area is particularly hairy, trimming the hair short will maximize adhesion and reduce discomfort during removal.
Before application, gather your materials, including the kinesiology tape, sharp scissors, and potentially a towel for drying the skin. Always round the corners of any tape strips you cut; this prevents the edges from catching on clothing or peeling prematurely. Taping should never be done over open wounds, cuts, blisters, or areas with an active rash or infection, as this can worsen skin irritation. If you are experiencing severe, sudden, or unexplained hip pain, consult a healthcare provider before attempting to tape.
Step-by-Step Taping Techniques
The effectiveness of hip taping depends on applying the tape while the muscle group is in a stretched position and using specific tension. The ends of every strip, known as the anchors, must always be applied with zero stretch to ensure they adhere securely to the skin. Two common and simplified applications are suitable for self-taping using elastic tape.
A simple application for general hip flexor support, targeting the muscles at the front of the hip, uses two I-shaped strips. Begin by placing the hip into a slightly extended position to put the hip flexor muscles on a gentle stretch. Apply the first anchor point without tension on the upper thigh. Then, apply the therapeutic middle section of the tape up and over the front of the hip with a light to moderate stretch, generally between 25% and 50% of the tape’s maximum stretch.
A second strip can be applied parallel to the first for additional support, or diagonally to create a crosshatch pattern over the point of most discomfort. This provides sensory input to the muscles, reminding them to relax or engage. For localized pain relief, such as over the greater trochanter (the bony bump on the side of the upper thigh), a fan pattern can be used. This involves applying three or four shorter I-strips in an asterisk shape directly over the area of pain, using a 50% stretch in the center to create a decompression effect.
This decompression technique gently lifts the skin, which may help relieve pressure on pain receptors. For both applications, the final two inches of the tape must be laid down without any stretch to form the second anchor. After smoothing down the strips, rub the tape vigorously to create friction and heat, which activates the adhesive and ensures a long-lasting bond. Users are advised to refer to visual guides or videos when applying the tape for the first time, as verbal instructions alone can be insufficient for proper anatomical placement and tension.
Duration and Safe Removal
Kinesiology tape is designed to be water-resistant and can typically be worn for three to five days, even through showering and light exercise. Wearing the tape for this duration allows the therapeutic effects to accumulate. If the edges of the tape begin to peel before you are ready to remove it, carefully trim the loose sections with scissors. This prevents them from catching and peeling the entire strip off.
Monitor the skin beneath the tape for any signs of itching, redness, or increased irritation, and remove the tape immediately if these symptoms occur. When it is time for removal, do not rip the tape off like an ordinary bandage. To safely break down the adhesive, soak the tape with warm water or apply an oil-based product, such as baby oil or lotion, allowing it to sit for several minutes. Peel the tape off slowly and gently, pulling it in the direction of hair growth while pressing down on the skin behind the peeling edge.