Athletic shoulder taping is a technique that provides temporary, external stabilization to the highly mobile shoulder joint. This application uses rigid, non-elastic tape to physically restrict excessive movement, which can prevent strain on ligaments and tendons. The primary benefit is improved proprioception, which is the body’s awareness of joint position. This gives the wearer immediate feedback to prevent the joint from moving into painful or unstable ranges. This guide focuses on the application for general stability, appropriate for mild support or prophylactic use during activity, not as a replacement for professional medical assessment of severe injuries.
Necessary Materials and Skin Preparation
A successful taping application begins with gathering the correct supplies and preparing the skin surface. You will need one roll of rigid athletic tape, typically 38mm wide, along with a roll of soft, hypoallergenic underwrap or pre-wrap. It is also highly recommended to use an adhesive spray to improve the tape’s hold and blunt-nosed scissors or a specialized tape cutter for safe removal later.
Skin preparation is crucial as the tape’s adhesive strength relies entirely on a clean, dry surface. First, clean the skin thoroughly with an alcohol wipe or prep solution to remove oils, sweat, or lotions. If the area is significantly hairy, it should be shaved or trimmed, ideally 12 hours before application, to ensure better adhesion and minimize pain during removal.
The position of the shoulder must be carefully considered during the application of the tape. The shoulder should be held in a relaxed, neutral position, often with the arm slightly abducted or held in a comfortable “at rest” posture. For the anchor around the upper arm, instruct the person to briefly flex their bicep muscle as the tape is applied. This technique ensures the tape is not overly constrictive when the muscle is relaxed, preventing potential issues with circulation.
Step-by-Step Taping for General Shoulder Stability
The fundamental structure for general shoulder stability taping involves creating two anchor points, applying several support strips to restrict motion, and then locking the entire structure down. This process uses rigid tape to create a strong, supportive mesh over the shoulder joint.
Anchor Application
Begin by applying the first anchor strip horizontally around the upper arm, just below the deltoid muscle, ensuring it is secure but not tight. The second anchor is applied across the upper chest, starting at the sternum and extending across the collarbone toward the shoulder blade. These anchors provide the non-adhesive base to which the stability strips will attach, preventing the strips from pulling directly on the skin. Ensure both anchors are applied without tension to avoid skin irritation or circulation restriction.
Vertical Stability Strips
The first set of stability strips are the vertical strips, which provide downward compression and stability. Start the strip on the front chest anchor, pull it with moderate tension over the point of the shoulder, and secure the end onto the upper arm anchor. Repeat this application two or three times, overlapping each strip by about half its width to build a strong layer of support.
Horizontal Stability Strips
Next, apply the horizontal stability strips, which are designed to restrict anterior and posterior movement of the joint. Begin a strip on the front of the upper arm anchor, pull it across the shoulder and around the back of the arm, securing the end onto the chest anchor. This creates a rotational restriction that is highly effective for limiting instability. Apply two to three of these strips, overlapping them by half, alternating the direction of pull between the front and back of the joint for a balanced restriction.
Locking the Structure
After the support mesh is fully constructed, the final step involves applying locking strips to secure the ends of the stability tape. Use a third set of strips to completely cover and encase the ends of the support strips on both the chest and the upper arm anchors. This prevents the edges of the rigid tape from lifting during movement, which prolongs the effectiveness of the support. Throughout this process, it is important to continuously monitor the person’s comfort and circulation by checking the color of the skin distal to the tape and asking about any feelings of numbness or tingling.
Taping Variations and Safe Removal Practices
Taping Variations
The technique for general stability can be modified to address specific areas of localized joint pain. For instance, if the pain is focused on the acromioclavicular (AC) joint, a variation involves adding an “X” pattern of rigid tape directly over the joint. This adaptation uses two short strips applied with firm tension to create a downward force on the clavicle, which helps to mechanically reduce the joint space and provide targeted pain relief. Another common adaptation is used for shoulder impingement, which often involves using elastic kinesiology tape rather than rigid tape. Specific tension is applied to facilitate muscle function or create space in the joint, adapting the direction and degree of stretch based on the desired therapeutic effect, such as activation or relaxation of a muscle group.
Monitoring and Removal
It is important to monitor the taped area for signs of discomfort. If any of these symptoms appear, the tape should be removed immediately. Generally, rigid athletic tape should not be left on for more than 24 to 48 hours to prevent skin irritation. Signs of discomfort include:
- Increased pain
- A change in skin color
- Swelling
- A sensation of pins and needles
Safe removal of the tape is achieved by using blunt-nosed tape scissors or a cutter to cut through the tape over a soft muscle area, never over a bone. To minimize skin trauma, peel the tape back slowly and horizontally, pulling it parallel to the skin surface rather than upward. Applying a tape remover solution, baby oil, or soaking the area in warm water helps to dissolve the adhesive and makes the process significantly less painful.