How to Apply Kinesiology Tape
How to Apply Kinesiology Tape
Kinesiology tape is water resistant, yet breathable, allowing it to be worn for exercise, showering, or swimming. It dries quickly and seldom causes skin irritation. When properly applied, most kinesiology tape applications will last from 3-5 days. If you follow these tips on how to apply kinesiology tape, you will get the most benefit from each application.
Preparing the Skin
Skin should be completely dry and free of any lotions or oils. Wipe the entire area with rubbing alcohol, hand sanitizer or a pre-taping product like RockSauce. Apply tape at least 1 hour before sweating, swimming or showering. If applying after exercise, ensure that perspiration has completely stopped before applying tape. Small amounts of body hair will not interfere with the effectiveness or adhesion of the tape. Areas with significant amounts of hair should be clipped close to the skin for best results – and for less pain when tape is removed!
Preparing and Applying the Tape
General - K-tape can only be applied once, so avoid touching the adhesive side of the tape. To avoid skin irritation, the ends of each strip should be applied with no stretch. Make sure all ends are applied to skin, not to other pieces of tape. After applying, rub tape briskly from the center to the ends to activate the adhesive. Do not rub from the ends toward the center, or you may cause the ends to peel away from the skin. Cut tape with sharp scissors, being sure to round all corners to prevent ends from peeling prematurely. Tear the backing 2-3” from one end to create an ‘anchor’– the first part that will be applied. Apply the anchor end with no stretch in the tape, leaving the rest of the backing intact. Continue peeling the backing away in small segments as you apply the tape. Removing too much backing at one time can result in tape sticking to itself, and ruining the application. Precut Applications - Tear the backing at every serrated line before applying tape. Carefully follow instructions from product package, video or instruction manual. Precut Strips – some brands have a serrated backing to create Y or edema strips, but others do not. If the backing is not serrated, fold it along cut lines, then tear carefully before removing. Apply anchor end, then remove backing from one section at a time and apply.
Wearing the Tape
Try to keep clothing or equipment from rubbing on the ends of the tape. To dry tape that has become wet, pat gently with a towel. Do not use a hair dryer – the adhesive is heat-activated, and may become difficult to remove. Any ends that begin to peel can be trimmed with scissors to prevent further peeling.
Precautions
Do not apply kinesiology tape on any skin surface that is damaged – this includes scrapes, cuts, burns, sunburn or any type of rash or irritation. Individuals with sensitive skin should apply a test piece for up to 24 hours before a full taping. If skin irritation occurs, remove tape immediately. Do not overstretch the tape, especially at the ends. When the ends of the tape are applied to the skin with stretch, they can pull on the skin and cause rashes or even blistering.
Dealing with Skin Irritation
Kinesiology tape is made from cotton with a hypoallergenic acrylic adhesive. It contains no latex or medications, decreasing the likelihood of skin irritation. Individuals with extremely sensitive skin, however, may still experience rash, itching or irritation. There are also special gentle adhesive tapes available for those with sensitive or fragile skin. In addition, the following products have been reported to minimize skin irritation when applied and allowed to dry prior to tape application: Benadryl® Itch Stopping Gel, Maalox® or Tens Clean Coat Skin Wipes.
Removing the Tape
Remove tape in the direction of hair growth, which is usually away from the center of the body on the trunk, and in a downward direction on the arms or legs. To minimize discomfort, press the skin at the end of the taped area while gently peeling tape back. Tape that is still strongly adhered to skin may be loosened by soaking with baby oil, vegetable oil or Perform-Lift Adhesive Remover for 5-10 minutes before removing.
If Tape Won’t Stick
Check that all skin and tape preparation and application guidelines above were followed. It can be difficult to get tape to stick well on areas that sweat heavily, like the soles of the feet. Areas that are rubbed by clothing or equipment, or receive repeated body contact are also hard to get tape to stick to, despite the best precautions. In these cases, an adhesive spray such as Kramer Tuf Skin can be used to help tape stick. Spray lightly where tape will end, wait until area is tacky, then apply tape.
Education Links
General Application Tips
- How to Apply Kinesiology Tape
- Kinesiology Taping Do's and Don'ts
- The Basics of Applying Kinesiology Tape
- 10 Ways to Use Kinesiology Tape X-Strips
- How to Apply Kinesiology Tape Without Touching the Adhesive
- How to Cut and Apply a Fan Strip of Kinesiology Tape
- How to Get Kinesiology Tape to Stick - The 6 P's of Kinesiology Taping
- Ten Tips for Getting Kinesiology Tape to Stick
The Basics of Kinesiology Tape
- How Does Kinesiology Tape Work?
- What is Kinesiology Tape?
- Kinesiology Tape Benefits
- A Guide to Kinesiology Tape
- Types of Kinesiology Tape
- Kinesiology Tape - The Facts
- How Kinesiology Tape Helps with Lymphatic Drainage
- Keeping Up The Momentum - Staying Motivated Through Injuries
- Kinesiology Tape vs Athletic Tape or Strapping Tape
- PowerTaping and Fascial Movement Taping
Brand Information & Comparison
Medical Journals & Case Studies
- Applications of Taping: Lymphatic to Pediatric
- Balance Awareness and Kinesio Taping of the Ankle
- Diaphragmatic Tape for the Whole Abdomen
- Diastasis Recti: A Solution
- Effects of Kinesio Taping on Upper Extremity Pain
- Injuries in Golf
- Kinesio Taping and Hypotonia
- Kinesio Taping and Lymphatic Flow in Rabbit Hind Leg
- Kinesio Taping and Patellofemoral Pain
- Kinesio Taping and Pediatric Neurological Impairment
- Kinesio Taping and Shoulder Impingement Syndrome
- Kinesio Taping for Achilles Tendon Pain in Badminton Players
- Kinesio Taping for Children with Cerebral Palsy
- Kinesio Taping for Forearm Strength of Tennis Players
- Kinesio Taping for Hypertrophic Scar Formation
- Kinesio Taping for Lower Limbs Strength of Soccer Players
- Kinesio Taping for Lymphoedema in Women after Mastectomy
- Kinesio Taping for Motor Perception & Soccer Skills
- Kinesio Taping for Muscle Strength after ACL-Repair
- Kinesio Taping for Myofascial Pain in Shoulder
- Kinesio Taping for Patellar & Achilles Tendonitis in Bicyclists
- Kinesio Taping for Post-surgical Scar Management
- Kinesio Taping for Shoulder Sensations (Sports Rehab)
- Kinesio Taping for Skin Wounds
- Kinesio Taping for Water Polo Shoulder Injuries
- Kinesio Taping in Breast Cancer Related Lymphedema
- Kinesio Taping in Degenerative Cervical Disorders
- Kinesio Taping in Patients With Whiplash
- Kinesio Taping in Pediatric Rehabilitation Setting
- Kinesio Taping in Pediatrics to Improve Oral Motor Control
- Kinesio Taping in Reducing Edema of Lower Limbs
- Kinesio Taping in Stroke - Hemiplegia
- Kinesiology Taping and Meralgia Paresthetica
- Kinesiology Taping for Foot Drop
- Kinesiology Taping for Tonal Dysfunction in Children and Young Adults
- Kinesiology Taping in the Paediatric Population
- Kinesiotaping in Physiotherapy after Abdominal Surgery
- Muscular Pain & Kinesio Taping
- New Uses for Athletic Taping
- The Clinical Efficacy of Kinesio Tape for Shoulder Pain
- The Effect of Kinesio Taping for Sciatica in Pregnancy
- The Effects of Kinesio Taping on Peripheral Blood Flow
- The Effects of Kinesio Taping on Torticollis in Infants
- The Effects of Rocktape in Performance Enhancement
- ToolBox: Treatment for Sore Knees
- Treatment of 2nd Degree Ankle Sprains
- Kinesio Taping Treatment for the Disorders of Dancers
- Using Kinesio Taping in Patients after Cardiac Surgery
Kinesiology Taping By Condition
- Common Knee Conditions - IT Band Syndrome
- Common Knee Conditions - Runner's Knee
- How Kinesiology Tape is Being Used in Pediatric Care
- Indigestion
- Kinesiology Tape for Common Athletic Injuries
- Kinesiology Tape for Lymphedema in Breast Cancer Patients
- Kinesiology Taping for Ankle Stability
- Kinesiology Taping for Back Pain
- Kinesiology Taping for Carpal Tunnel Syndrome
- Kinesiology Taping for Cervical Spinal Stenosis
- Kinesiology Taping for Pain Relief
- Kinesiology Taping for Sciatica and Lower Back Pain
- Natural Healing With Kinesiology Tape
- Tennis Elbow
- Unique Uses for Kinesiology Tape
Kinesiology Taping in the News
- Athletic Injuries
- Babies with Hypotonia
- Damu Cherry uses RockTape
- Ironman Champion Counts on SpiderTech
- Ironman Triathlete Loves KT Tape
- Knee Spider Helps Surfer's MCL Sprain
- KT Tape Introduced at 2010 Indian Wells
- Low Back Spider Eliminates Chronic Back Pain
- National Ballet of Canada wears SpiderTech!
- Peanut Butter & Co Cycling Team Counts on RockTape
- Putting on the Stripes to Ease Pain
- SpiderTech Enhances Cycling Performance
- SpiderTech Saves Jordan Rapp's Career
- World Class Athletes Wearing Kinesiology Tape
All Articles
- 10 Ways to Use Kinesiology Tape X-Strips
- A Guide to Kinesiology Tape
- Abdomen 01
- Abdomen 02
- Abdomen 03
- Abdomen 04
- Abdominals - KT Tape
- About KT Tape
- AC Joint Pain - KT Tape
- AC Joint Pain - StrengthTape
- Achilles Taping Videos
- Achilles Tendinitis - Go Tape
- Achilles Tendinitis - KT Tape
- Achilles Tendinitis - StrengthTape
- Achilles Tendinitis 01
- Achilles Tendinitis 02
- Achilles Tendinitis 03
- Add Kinesiology Taping to your Repertoire
- Ankle Sprain - SpiderTech
- Ankle Sprain - StrengthTape
- Ankle Stability - Genesis
- Ankle Stability - GO Tape
- Ankle Stability - KT Tape
- Ankle Taping Videos
- Applications of Taping: Lymphatic to Pediatric
- Ares Tape Videos
- Arm Taping Videos
- Athletic Injuries
- Babies with Hypotonia
- Baby Belt - RockTapeBack and Shoulder Pain
- Back HotSpot - StrengthTape
- Back of Knee Pain - KT Tape
- Back of Knee Pain - StrengthTape
- Back Pain - Kinesio Tape
- Back Taping VideosBalance Awareness and Kinesio Taping of the Ankle
- Ball of Foot Pain - KT Tape
- Belly Belt 01- PerformTex
- Belly Belt 02 - PerformTexBiceps
- Biceps - Go Tape
- Biceps - KT Tape
- Biceps - StrengthTape
- Big Toe
- Bruise
- Bunion - KT Tape
- Calf Achilles Support - Kindmax
- Calf and Arch Pain - SpiderTechCalf Cramp
- Calf PainCalf Pain - GO Tape
- Calf Pain - KT TapeCalf Strain - StrengthTape
- Calf Swelling
- Calf Taping Videos
- Carpal Tunnel - Kinesio Tape
- Carpal Tunnel - RockTape
- Carpel Tunnel
- Chest Pain 01
- Chest Pain 02
- Common Knee Conditions - IT Band Syndrome
- Common Knee Conditions - Runner's Knee
- Complete Knee - GO Tape
- Damu Cherry uses RockTape
- Diaphragm - RockTape
- Diaphragmatic Tape for the Whole Abdomen
- Diaphram - PerformTex
- Diastasis Recti: A Solution
- Edema & SwellingEdema 01 - SPiderTech
- Edema 02 - SpiderTech
- Effects of Kinesio Taping on Upper Extremity Pain
- Elbow Pain - SpiderTech
- Elbow Support - Kindmax
- Elbow Taping Videos
- Equine Kinesiology Taping VideosFinger Jam - KT Tape
- Finger Jam - StrengthTape
- Finger PainFlat Foot
- Food Support - KindMax
- Foot Ankle Swelling - PerformTex
- Foot Pain - Kinesio TapeFoot Pain - PerformTex
- Foot Taping Videos
- Front Neck Pain
- Front Sling w/ Baby Belt - RockTape
- Front Thigh Pain 01
- Front Thigh Pain 02
- Frozen Shoulder
- General Elbow - KT Tape
- General Elbow Injury - StrengthTape
- General Elbow- GO Tape
- General Shoulder
- General Shoulder - GO Tape
- General Shoulder - KT Tape
- General Shoulder - StrengthTape
- General Wrist Pain
- Gluteal Pain - GO Tape
- Gluteus - StrengthTape
- Gluteus Pain - KT Tape
- GO Tape videos
- Golf Elbow
- Golf Elbow - KT Tape
- Groin Pain
- Groin Pain - SpiderTech
- Groin Pain - StrengthTape
- Groin Strain - KT Tape
- Hallux Valgus
- Hamstring - GO Tape
- Hamstring - StrengthTape
- Hand Taping Videos
- Heel Pain - GO Tape
- Heel Pain - KT Tape
- Hip Flexor - KT Tape
- Hip Flexor - StrengthTape
- Hip Joint
- Hip Pain - GO Tape
- Hip Pain - PerformTex
- Hip Pain - SpiderTech
- Hip Pain 01
- Hip Pain 02
- Hip Taping Videos
- How Does Kinesiology Tape Work?
- How Kinesiology Tape Helps with Lymphatic Drainage
- How Kinesiology Tape is Being Used in Pediatric Care
- How to Apply Kinesiology Tape
- How to Apply Kinesiology Tape Precut Strips
- How to Apply Kinesiology Tape Without Touching the Adhesive
- How to Cut and Apply a Fan Strip of Kinesiology Tape
- How to Get Kinesiology Tape to Stick - The 6 P's of Kinesiology Taping
- How to Get Your Own Private-Label Custom Kinesiology Tape
- Indigestion
- Injuries in Golf
- Inner Knee Pain - KT Tape
- Inner Lower Arm PainIntercostal Neuralgia
- Introducing Ares Brand Kinesiology Tape
- Ironman Champion Counts on SpiderTech
- Ironman Triathlete Loves KT TapeIT Band - GO Tape
- IT Band - KT Tape
- Keeping Up The Momentum - Staying Motivated Through Injuries
- Kinesio Tape Information
- Kinesio Tape VideosKinesio Taping and Hypotonia
- Kinesio Taping and Lymphatic Flow in Rabbit Hind Leg
- Kinesio Taping and Patellofemoral Pain
- Kinesio Taping and Pediatric Neurological Impairment
- Kinesio Taping and Shoulder Impingement Syndrome
- Kinesio Taping for Achilles Tendon Pain in Badminton Players
- Kinesio Taping for Children with Cerebral Palsy
- Kinesio Taping for Forearm Strength of Tennis Players
- Kinesio Taping for Hypertrophic Scar Formation
- Kinesio Taping for Lower Limbs Strength of Soccer Players
- Kinesio Taping for Lymphoedema in Women after Mastectomy
- Kinesio Taping for Motor Perception & Soccer Skills
- Kinesio Taping for Muscle Strength after ACL-Repair
- Kinesio Taping for Myofascial Pain in Shoulder
- Kinesio Taping for Patellar & Achilles Tendonitis in Bicyclists
- Kinesio Taping for Post-surgical Scar Management
- Kinesio Taping for Shoulder Sensations (Sports Rehab)
- Kinesio Taping for Skin Wounds
- Kinesio Taping for Water Polo Shoulder Injuries
- Kinesio Taping in Breast Cancer Related Lymphedema
- Kinesio Taping in Degenerative Cervical Disorders
- Kinesio Taping in Patients With Whiplash
- Kinesio Taping in Pediatric Rehabilitation Setting
- Kinesio Taping in Pediatrics to Improve Oral Motor Control
- Kinesio Taping in Reducing Edema of Lower Limbs
- Kinesio Taping in Stroke - Hemiplegia
- Kinesio Taping Treatment for the Disorders of Dancers
- Kinesio Tex Classic vs. Kinesio Tex Gold FP
- Kinesiology Tape - The Facts
- Kinesiology Tape Benefits
- Kinesiology Tape Brand Comparison
- Kinesiology Tape for Common Athletic Injuries
- Kinesiology Tape for Lymphedema in Breast Cancer Patients
- Kinesiology Tape vs Athletic Tape or Strapping Tape
- Kinesiology Taping - General
- Kinesiology Taping and Meralgia Paresthetica
- Kinesiology Taping Blog
- Kinesiology Taping Do's and Don'ts
- Kinesiology Taping for Ankle Stability
- Kinesiology Taping for Back Pain
- Kinesiology Taping for Carpal Tunnel Syndrome
- Kinesiology Taping for Cervical Spinal Stenosis
- Kinesiology Taping for Foot Drop
- Kinesiology Taping for Pain Relief
- Kinesiology Taping for Plantar Fasciitis
- Kinesiology Taping for Pregnancy
- Kinesiology Taping for Sciatica and Lower Back Pain
- Kinesiology Taping for Tonal Dysfunction in Children and Young Adults
- Kinesiology Taping in the Paediatric Population
- Kinesiology Taping Videos - By Body Part
- Kinesiotaping in Physiotherapy after Abdominal Surgery
- Knee Pain - Kinesio Tape
- Knee Pain - SpiderTech
- Knee Pain 01
- Knee Pain 02
- Knee Pain 03
- Knee Pain 04
- Knee Pain 05
- Knee Spider Helps Surfer's MCL Sprain
- Knee Stability - StrengthTape
- Knee Support - Genesis
- Knee Support - Kindmax
- Knee Support - KT Tape
- Knee Taping VideosKneecap Pain - Kinesio Tape
- KT Tape Introduced at 2010 Indian Wells
- KT Tape Videos
- Lateral Ankle Sprain
- Lateral Elbow Pain 01
- Lateral Elbow Pain 02
- Lateral Knee Pain
- Lateral Neck Pain
- Low Back Pain - GO Tape
- Low Back Pain - Kinesio Tape
- Low Back Spider Eliminates Chronic Back Pain
- Low Back Support - PerformTex
- Lower Back - RockTape
- Lower Back Pain - KT Tape
- Lower Back Pain - SpiderTech
- Lower Back Pain 01
- Lower Back Pain 02
- Lower Back Pain 03
- Lower Back Pain 04
- Lower Back Stability - StrengthTape
- Lower Back Support - Kindmax
- Lymphatic - SpiderTech
- Medial Ankle Sprain
- Medial Elbow Pain 01
- Medial Elbow Pain 02
- Medial Knee Pain
- Miscellaneous Instructions Videos
- Muscles of Thigh PainMuscular Pain & Kinesio�� Taping
- Nasara Kinesiology Tape
- National Ballet of Canada wears SpiderTech!Natural Healing With Kinesiology Tape
- Neck and Shoulder Pain - KT Tape
- Neck and Shoulder Pain 01
- Neck and Shoulder Pain 02
- Neck Pain 01 - Kinesio tape
- Neck Pain 02 - Kinesio Tape
- Neck Postural Stress - RockTape
- Neck Stiffness
- Neck Strain - SpiderTech
- Neck Strain - StrengthTape
- Neck Support - Kindmax
- Neck Taping Videos
- Neck Tension Pain Relief
- New Kinesiology Taping DVD
- New Uses for Athletic Taping
- Osgood Schlatter - GO Tape
- Osgood Schlatter - KT Tape
- Osgood Schlatter - StrengthTape
- Outer Knee Pain - KT Tape
- Outer Knee Pain - StrengthTape
- Outer Lower Arm Pain
- Outer Lower Elbow
- Patella Pain 01
- Patella Pain 02
- Peanut Butter & Co Cycling Team Counts on RockTape
- PerformTex Videos
- Peroneal Tendonitis - KT Tape
- Piriformis Hip Pain - RockTape
- Plantar Fasciitis - GO Tape
- Plantar Fasciitis - KT Tape
- Plantar Fasciitis - RockTape
- Plantar Fasciitis - StrengthTape
- Planter Fasciitis
- Posterior Neck Pain 01
- Posterior Neck Pain 02
- Posterior Shin Splints - KT Tape
- Posterior Thigh Pain 01
- Posterior Thigh Pain 02
- Posterior Upper Shoulder
- Postural - SpiderTech
- PowerTaping and Fascial Movement Taping
- Pregnancy Carpal Tunnel - RockTape
- Pregnancy Foot Ankle Swelling - PerformTex
- Pregnancy Foot Pain - PerformTex
- Pregnancy Foot Swelling - PerformTex
- Pregnancy Hip Pain - PerformTex
- Pregnancy Hip Pain - RockTape
- Pregnancy Low Back Pain - PerformTex
- Pregnancy Lower Back Pain - RockTape
- Pregnancy Neck Postural Stress - RockTape
- Pregnancy Plantar Fasciitis - RockTape
- Pregnancy Swollen Ankles - RockTape
- Pregnancy Taping Videos
- Printable Taping Instructions
- Putting on the Stripes to Ease Pain
- Quad - GO Tape
- Quad - KT Tape
- Quad - StrengthTape
- Resources for Health Professionals
- Rheumatism of Ankle
- Rheumatism of Elbow
- Rheumatism of Finger
- Rheumatism of Knee
- Rheumatism of Wrist
- Rib Pain - KT Tape
- Rib Pain - RockTape
- Rib Pain 01
- Rib Pain 02
- Rock On with New Rock Sauce
- RockTape Information
- RockTape Videos
- Rotator Cuff - KT Tape
- Rotator Cuff - StrengthTape
- Sacroiliac - RockTape
- Sciatica - PerformTex
- Sciatica - RockTape
- Shin Splints
- Shin Splints - GO Tape
- Shin Splints - KT Tape
- Shin Splints - StrengthTape
- Shin Taping Videos
- Shoulder Constusion
- Shoulder Pain - Genesis
- Shoulder Pain - SpiderTech
- Shoulder Pain 01 - Kinesio Tape
- Shoulder Pain 02 - Kinesio Tape
- Shoulder Pain from Overuse
- Shoulder Stability - GO Tape
- Shoulder Support - Kindmax
- Shoulder Taping Videos
- SI Joint - GO Tape
- SI Joint - KT Tape
- Sole Pain 01
- Sole Pain 02
- SpiderTech Enhances Cycling Performance
- SpiderTech Gentle Information
- SpiderTech Information
- SpiderTech PowerStrips
- SpiderTech PowerStrips Videos
- SpiderTech Precut Kinesiology Tape
- SpiderTech Saves Jordan Rapp's CareerSpiderTech Videos
- SpiderTech X-Strips for Tennis Elbow PainSpine - KT Tape
- Spine Pain - GO Tape
- Spine Taping Videos
- Sprained Wrist - SpiderTech
- StrengthTape Information
- StrengthTape Videos
- Swollen Ankles - RockTape
- Tail BoneTen Tips for Getting Kinesiology Tape to Stick
- Tennis ElbowTennis Elbow
- Tennis Elbow - GenesisTennis Elbow - GO Tape
- Tennis Elbow - KT Tape
- Tennis Elbow - StrengthTape
- Test Post - Table Settings
- The Basics of Applying Kinesiology Tape
- The Clinical Efficacy of Kinesio Tape for Shoulder Pain
- The Effect of Kinesio Taping for Sciatica in Pregnancy
- The Effects of Kinesio Taping on Peripheral Blood Flow
- The Effects of Kinesio Taping on Torticollis in Infants
- The Effects of Rocktape in Performance Enhancement
- Theratape Education Center
- Thigh Taping VideosThumb Pain
- Thumb Pain - KT Tape
- Thumb TendinitisToolBox: Treatment for Sore Knees
- Top of Foot Pain - KT Tape
- Treatment of 2nd Degree Ankle Sprains
- Triceps - GO Tape
- Triceps - KT Tape
- Triceps BrachiiTurf Toe - KT Tape
- Types of Kinesiology Tape
- Unique Uses for Kinesiology Tape
- Upper Back Pain 01
- Upper Back Pain 02
- Upper Knee Pain - SpiderTech
- Using Kinesio Taping in Patients after Cardiac Surgery
- Videos
- Videos - By Brand
- Weak Hamstring - SpiderTech
- What is Kinesiology Tape?
- What is Power Taping for Athletic Performance?
- Whiplash Pain Relieved
- World Class Athletes Wearing Kinesiology Tape
- Wrist Injury - StrengthTape
- Wrist Pain - Genesis
- Wrist Pain - Kinesio Tape
- Wrist Pain - KT Tape
- Wrist Stability - GO Tape
- Wrist Support - Kindmax
- Wrist Taping Videos