Kinesiology tape is an elastic cotton strip with a heat-activated adhesive applied directly to the skin. It works by gently lifting the superficial skin layer, creating a slight space between the skin and underlying tissues. This micro-lifting effect is theorized to improve blood and lymphatic flow, helping to reduce swelling and clear metabolic waste. The tape also provides constant sensory input (proprioceptive feedback) to the nervous system, signaling the body to maintain proper posture and support the joint. Applying this tape provides pain relief and functional support.
Preparing the Skin and Tape
Proper preparation ensures the tape adheres correctly and remains effective. Before cutting any strips, the skin on and around the shoulder must be completely clean, dry, and free of lotions, oils, or residues, which prevent secure bonding. If the application area has dense hair, it should be trimmed or shaved, as the tape adheres to the skin, not the hair.
Once the skin is ready, measure the necessary lengths of tape against the contours of the shoulder muscles, keeping the muscle in a slightly stretched position during measurement. After cutting, round off all four corners of each strip with scissors. Rounded edges are less likely to catch on clothing or curl up, which increases the overall wear time. Avoid touching the adhesive side excessively, as oils from your fingers can degrade the glue.
Each application requires a starting and finishing point, known as anchors. The first and last one to two inches of every strip must be applied directly to the skin with zero stretch. Applying tension to these ends can cause irritation, itching, and premature peeling. The therapeutic tension is reserved only for the middle section of the tape, which is applied over the target muscle or joint area.
Step-by-Step Taping Techniques for Shoulder Support
The amount of stretch applied determines the therapeutic effect of the tape. For supportive applications, use a light stretch of 15% or less, which is just enough to smooth the material. Techniques aiming for a lifting effect, such as those used for pain or swelling reduction, generally require the working section of the tape to be stretched between 25% and 50%. A full 100% stretch is rarely used and should be reserved for ligament support applications performed by a trained professional.
Rotator Cuff Support (Pain Relief)
The decompression or “asterisk” application is a common technique for localized pain, such as rotator cuff tendonitis. First, locate the precise point of maximum tenderness on the shoulder. Prepare three short strips of tape, typically four to six inches long, and remove the backing paper from the center section of the first strip.
With the arm hanging loosely, apply the center of the first strip directly over the painful spot using a moderate stretch of 25% to 50%. Lay down the ends with no stretch. The second strip is applied in the same manner, crossing the first strip to form an “X” over the pain point.
Apply the third strip to complete a star or asterisk pattern, ensuring the center covers the original point of pain. This technique creates localized skin lifting over the inflamed area, which may help reduce pressure on pain receptors. After application, rub the entire area vigorously to activate the heat-sensitive adhesive and ensure bonding.
General Shoulder Stability (Postural Correction)
Poor posture often leads to chronic shoulder discomfort, as joint stability depends heavily on surrounding musculature. A technique for correcting forward or rounded shoulders uses two full-length “I” strips to cue better alignment. For the first strip, sit up straight with the arm hanging naturally, and anchor the tape with zero stretch onto the lower part of the deltoid muscle.
Peel back the backing paper and apply a 25% stretch as you guide the tape diagonally across the back of the shoulder, following the path of the posterior deltoid and across the shoulder blade. The final anchor end must be laid down on the upper back with no tension. This gentle pull encourages the shoulder to remain slightly retracted, relaxing overactive upper shoulder muscles.
The second strip starts with a zero-stretch anchor slightly forward and below the first strip’s anchor point on the arm. Guide this strip with a 25% stretch across the top of the shoulder and angle it toward the spine, slightly overlapping the first strip. The combined tension provides dynamic support and acts as a sensory reminder to maintain an upright, neutral shoulder position. Rub the application thoroughly to ensure secure placement.
Maximizing Wear Time and Safe Removal
To maximize longevity, allow the tape’s adhesive to fully set and cure. Avoid heavy activity, intense sweating, or getting the tape wet for at least 30 minutes to one hour after application. Once bonded, the tape is water-resistant and can be worn while showering or swimming, but it should be patted dry gently with a towel.
Kinesiology tape is designed to be worn for three to five days. Remove the application immediately if you notice signs of skin irritation, such as itching, redness, or a burning sensation. Replacement is also necessary if the edges begin to peel significantly or if the material no longer provides the intended support.
For safe removal that minimizes irritation, first soak the tape with warm water or apply an oil, such as baby oil, to help dissolve the adhesive. When peeling, pull the tape off slowly and gently, keeping it low to the skin and pulling in the direction of hair growth. Use your other hand to press down on the skin behind the peeling edge, which helps separate the tape from the underlying tissue.