Kinesiology tape is an elastic therapeutic tool designed to provide support to muscles and joints without limiting the body’s natural range of motion. This flexible, cotton-based tape with an acrylic, heat-activated adhesive is thought to work by lifting the skin microscopically, which may help decompress underlying tissues and improve localized fluid circulation. Applying the tape correctly can help manage the discomfort associated with repetitive strain injuries on either side of the joint.
Preparing the Skin and Materials
Before applying the tape, proper preparation of the skin is essential to ensure maximum adhesion and longevity, as the tape is designed to be worn for several days. The skin in the application area must be thoroughly cleaned to remove any sweat, lotions, or natural oils that would prevent the adhesive from sticking properly. Using rubbing alcohol or a specific skin cleanser can remove these residues effectively.
Once the skin is clean, it must be completely dry before proceeding with the taping process. If there is significant hair in the area, trimming it with clippers, rather than shaving, will help the tape adhere directly to the skin. When measuring the required strips, cut the tape and then round the corners of each end. Rounding the edges significantly reduces the likelihood of the tape catching on clothing or peeling up prematurely.
Application Technique for Outer Elbow Pain (Tennis Elbow)
Outer elbow pain, medically known as lateral epicondylitis or “Tennis Elbow,” is a common overuse injury affecting the extensor muscles of the wrist and hand. The goal of this application is to reduce the strain on the tendons attached to the bony prominence on the outside of the elbow. For this technique, two pieces of tape are typically used: a short decompression strip and a longer support strip.
Decompression Strip Application
Begin by cutting a short, four to five-inch piece of tape. Tear the backing paper in the middle and stretch the center portion to about 75% tension. With the elbow slightly bent and the wrist flexed, apply the stretched center directly over the most painful spot on the outer elbow, laying the anchors down with zero tension. This highly-stretched piece is intended to lift the skin and relieve pressure on the irritated tendon attachment.
Support Strip Application
Next, a longer support strip, approximately 12 to 14 inches, is used to support the extensor muscles that run down the forearm. Apply the anchor of this long strip with no tension on the back of the hand, near the wrist. Then, with the wrist remaining flexed to stretch the forearm muscles, apply the tape along the extensor muscles, passing directly over the decompression strip. The tension on this strip should be moderate, around 25% to 40%, ending the application just above the outside of the elbow with the final anchor laid down with no stretch.
Application Technique for Inner Elbow Pain (Golfer’s Elbow)
Inner elbow pain, or medial epicondylitis—commonly called “Golfer’s Elbow”—affects the flexor muscles that attach to the bony prominence on the inside of the elbow. The application for this condition focuses on supporting the wrist flexor muscles, which are often strained from repetitive gripping or forearm rotation. This technique utilizes a short decompression strip and a longer support strip.
Decompression Strip Application
To prepare the area, the elbow should be straight and the forearm supinated, or palm up, to stretch the flexor muscles. The short, four to five-inch strip is applied with high tension, around 75% in the center, directly over the point of pain on the medial epicondyle. The anchor ends should be laid down without any stretch, ensuring the tension is concentrated precisely over the area of irritation. This helps to decompress the tissue at the tendon’s insertion point.
Support Strip Application
The longer support strip, about 12 to 14 inches, is anchored with zero tension on the inside of the wrist, near the palm. Maintaining the arm position with the wrist extended to keep the flexor muscles stretched, apply this strip along the forearm’s flexor muscles, passing over the center of the decompression strip. Apply the tape with a light stretch, typically between 25% and 40% tension, guiding it toward the inner, upper part of the elbow. The final inch of the tape should be applied with zero tension to create a secure, comfortable anchor.
Post-Application Care and Removal
Once the tape is applied, the adhesive must be activated for optimal adherence to the skin. This is achieved by gently rubbing the entire length of the tape, which uses friction to create heat and bond the acrylic adhesive to the skin. It is recommended to avoid strenuous activity or showering for at least one hour after application to allow the adhesive to set fully.
Kinesiology tape is designed to be worn for an extended period, typically lasting between three and five days, even through showering and swimming. When the tape gets wet, it should be patted dry with a towel rather than rubbed vigorously, as this can loosen the edges and shorten the wear time. The tape should be removed immediately if any discomfort, such as itching, increased redness, or numbness, occurs, as this may indicate a skin reaction or excessive tension.
To remove the tape, avoid peeling it off quickly or tearing it away, which can irritate the skin. Peel the tape back slowly, pulling in the direction of hair growth while simultaneously pressing down on the skin adjacent to the peeling edge. Applying a small amount of oil, such as baby oil or cooking oil, to the tape beforehand can help dissolve the adhesive and make the removal process easier. If your pain does not improve or if it worsens after a day or two of wearing the tape, consult a healthcare professional.