How to Apply Kt Tape to Your Knee

From cupping and cryotherapy to acupuncture and hyperbaric oxygen therapy, athletes have long turned to out-of-the-box methods to help muscle and joint pain and speed up recovery. But giving your body the TLC it deserves doesn't have to be so complicated—or clean out your wallet.

Enter: kinesiology tape, or KT Tape.

Worn by Kerri Walsh Jennings, Molly Huddle, and other medal-earning Olympians, KT Tape is one of the most popular brands of kinesiology tape, was first developed in the 1970s by Dr. Kenzo Kase. These ultra-flexible, stretchy strips of sports tape are strategically applied to an area of the body that has been injured through impact or over-use. In these cases, the lymphatic fluid builds up in the area, causing inflammation, putting pressure on muscles and fascia (aka connective tissue), ultimately leading to discomfort or pain in the afflicted area. When kinesiology tape is properly applied, the adhesive strip may help lift the skin and decompress layers of fascia, allowing for the lymphatic fluid to move freely and reduce that painful pressure (though KT Tape notes this hasn't been clinically proven for all injuries). What's more, KT Tape may help prevent muscles from over-extending or over-contracting, potentially reducing the chances of muscle strain.

And yes, KT Tape serves an entirely different purpose than the basic white athletic tape you can find at the drugstore. Since this athletic tape is stiff and rigid, it works to compress and limit movement around specific joints (think: keeping a sprained ankle still and in its proper place). KT Tape, on the other hand, contains elastic cotton fibers that work to support joints and muscles without restricting the range of motion, which helps blood flow to the injured area—a key step in the recovery process, biomechanics expert Ted Forcum, D.C., C.S.C.S., previously told Shape.

The key to kinesiology tape working as it should? Proper application. Slapping some tape on your body willy-nilly won't do your sore muscles or joint pain any favors. At the very least, poor application can cause KT Tape to detach and pull on the skin—ouch. More significantly, the tape might not lift the skin or reduce the pressure on underlying fascia in the intended area, basically rendering it ineffective, according to a systematic review published in the New Zealand Journal of Physiotherapy.

Instead, follow these step-by-step instructions that will teach you how to apply KT Tape (and kinesiology tapes in general) for some of the most common ailments.

Important KT Tape instructions: No matter where you're applying KT tape, make sure to apply tape at least one hour before you begin any activity to allow it to adhere properly. Also, clean any dirt, oils, and lotions from your skin with rubbing alcohol so the strip best adheres to the skin and sticks to it longer.

How to Apply KT Tape for Knee Pain

KT tape for knee

Credit: Caitlin-Marie Miner Ong

You'll need: 2 full strips, 1-2 half-strips

1. Half Strip 1 (Pink): Sit with knee bent at a 90-degree angle. Tear the backing paper of the strip in the center. Roll the backing paper toward each end, leaving 2 inches of backing attached to each end of the strip. Hold the strip horizontally with one hand on each end. With a moderate stretch, apply the center of the strip directly below knee cap. Remove the backings completely and apply the last 2 inches on each end with no stretch on the sides of the knee.

2. If needed, repeat with Half Strip 2, positioning the strip halfway overlapped on the first half strip.

3. Full Strip 1 (Blue): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Place the anchor on inner side of quad, a few inches above knee, directing strip toward kneecap. With no stretch, apply the strip until the top of kneecap. At the top of the kneecap, curve and apply the strip around and below the knee cap to the outer side of the lower leg with a moderate stretch. Apply the last 2 inches with no stretch.

4. Full Strip 2 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Place the anchor on the outer side of the quad, a few inches above the knee, directing strip toward kneecap. With no stretch, apply strip until the top of the kneecap. At the top of the kneecap, curve and apply the strip around and below knee cap to the inner side of the lower leg with a moderate stretch. Apply the last 2 inches with no stretch.

5. Rub all strips to activate adhesion.

How to Apply KT Tape for Shoulder Pain

KT tape for shoulder

Credit: Caitlin-Marie Miner Ong

You'll need: 2 full strips (and one person to help you apply)

1. Full Strip 1 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Place the anchor about 4 inches below shoulder joint on the outside of the arm, directing the strip up the arm. (Place it so that the other end should reach the top of the shoulder.)Reach injured arm across the chest to slightly stretch the back of the shoulder. While slowly removing the backing paper, guide and apply the strip up the back of shoulder with a light stretch. Continue all the way to the top of the shoulder. Apply the last 2 inches with no stretch. Rub the strip to activate adhesion.

2. Full Strip 2 (Blue): Tear and remove backing paper 2 inches from one end to create a starting anchor. Place the anchor of Full Strip 2 on the inside of the arm directly next to the starting point of Full Strip 1. Reach arm slightly back with palm facing forward. While slowly removing the backing paper, guide and apply the tape up the front of the shoulder with a light stretch. Apply the last 2 inches with no stretch. Do not overlap with Strip 1.

3. Rub the strip to activate adhesion.

How to Apply KT Tape for Ankle Pain

KT Tape for ankle

Credit: Caitlin-Marie Miner Ong

You'll need: 3 full strips

1. Rest heel on a flat surface and flex ankle in an upward direction.

2. Full Strip 1 (Pink): Tear and remove backing paper 2 inches from one end to create a starting anchor. Apply the anchor with no stretch on the outside of the ankle, in front of the ankle bone. Hold the anchor in place with one hand. With the other hand, pull the strip under the heel and up to the inside of the ankle with a moderate stretch. Apply the last 2 inches with no stretch above the inner ankle bone. Rub the strip to activate adhesion.

3. Full Strip 2 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Apply the anchor with no stretch on the inside ankle bone. Hold the anchor in place with one hand. With the other hand, pull the strip under the heel and up to the outside of the ankle with a moderate stretch. Apply the last 2 inches with no stretch above the outer ankle bone. Rub the strip to activate adhesion.

4. Full Strip 3 (Blue): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Apply the anchor with no stretch on the outside of the heel next to Full Strip 2, directing the strip toward the back of the heel. With a moderate stretch, wrap the strip around the back of heel toward the inside side of heel. Once on the inside of heel, wrap the strip back under the heel, across the bottom of the foot, and up to the outside of heel (the side where this strip is anchored—it should form a sort of tear-drop shape).Apply the last 2 inches with no stretch above the outer ankle bone and behind Full Strip 2. Rub the strip to activate adhesion.

How to Apply KT Tape for Shin Splints

KT tape for shin splint

Credit: Caitlin-Marie Miner Ong

You'll need: 1 full strip, 2 half strips

1. Sit on the floor with knee bent and foot resting flat on the floor in front of you.

2. Full Strip 1 (Blue): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Apply the anchor with no stretch below ankle at base of shin, directly in line with the point of pain. Using one hand, guide and apply the strip up the shin, directly over the point of pain, with a light stretch. Simultaneously smooth strip over with other hand. Apply the last 2 inches with no stretch. Rub the strip to activate adhesion.

3. Half Strip 1 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With no stretch, apply anchor on the outside of the leg, perpendicular to Full Strip 1 and just above the point of pain. Hold the anchor with one hand. With a moderate stretch, apply the middle of the strip across shin. Apply the last 2 inches with no stretch. Rub the strip to activate adhesion.

4. Half Strip 2 (Pink): Tear and remove the backing paper 2 inches from end to create a starting anchor. With no stretch, apply anchor on the outside of the leg, perpendicular to Full Strip 1 and just below the point of pain. Hold the anchor with one hand. With a moderate stretch, apply the middle of the half strip across shin. Apply the last 2 inches with no stretch. Rub the strip to activate adhesion.

How to Apply KT Tape for Plantar Fasciitis

KT tape for Plantar Fasciitis

Credit: Caitlin-Marie Miner Ong

You'll need: 1 full strip, 2 half strips

1. Sit in a chair with ankle crossed over knee, ankle and toes flexed.

2. Full Strip 1 (Blue): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Apply the anchor with no stretch on the ball of the foot. Hold anchor in place with one hand. With a moderate stretch, apply strip along bottom of foot to heel. With no stretch, apply the remaining strip up the back of the heel. Rub the strip to activate adhesion.

3. Half Strip 1 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With the strip directed toward the bottom of the foot, apply the anchor with no stretch on the outside of the foot, just in front of the heel. Hold anchor in place with one hand. With a moderate stretch, apply strip across bottom of foot toward inside of ankle, directly over point of pain and just ahead of bottom of heel. Apply the last 2 inches with no stretch on the inside of the foot, above the inner ankle bone. Rub the strip to activate adhesion.

4. Half Strip 2 (Pink): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With strip directed toward the bottom of the foot, apply the anchor with no stretch on the outside of the foot, in front of Half Strip 1. Hold anchor in place with one hand. With a moderate stretch, apply the strip across the bottom of the foot toward the inside of the ankle, directly over the point of pain and in front of Half Strip 1. Apply the last 2 inches with no stretch on top of the foot, just in front of Half Strip 1. Rub the strip to activate adhesion.

(These 7 exercises can help ease your plantar fasciitis pain too)

How to Apply KT Tape for Tennis Elbow

KT tape for tennis elbow

Credit: Caitlin-Marie Miner Ong

You'll need: 1 full strip, 1 half strip

1. Full Strip 1 (Blue): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Reach arm across the body. With no stretch, apply the anchor just above outer elbow, directing the strip toward outer forearm and wrist. Stretch the outer forearm by turning palm down and extending wrist, fingers pointed to floor. With a light stretch, apply the strip over the boney point of the elbow and curve slightly toward the back of the wrist. Apply the last 2 inches with no stretch. Rub the strip to activate adhesion.

2. Half Strip 1 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Reach arm across body. Apply the anchor with no stretch on the back of the forearm just below the elbow, directing the strip toward the front of the forearm. With a moderate stretch, apply the strip over the area of discomfort. Apply the last 2 inches with no stretch. Rub the strip to activate adhesion.

How to Apply KT Tape for Wrist Pain

KT tape for wrist

Credit: Caitlin-Marie Miner Ong

You'll need: 1 full strip, 1 half strip

1. Full Strip 1 (Blue): Tear and remove the backing paper 2 inches from one end to create a starting anchor. Hold arm straight forward in front of body. With no stretch, apply anchor on the back of the hand, directing the strip up forearm. Hold hand with palm down and wrist flexed forward, fingers pointed to floor. With a light stretch, apply the strip along forearm, finishing before elbow joint. Apply the last 2 inches with no stretch. Rub the strip to activate adhesion.

2. Half Strip 1 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With no stretch, apply the anchor at thumb joint on side of wrist. With a moderate stretch, apply the middle of Half Strip 1 across back of wrist. Apply the last 2 inches with no stretch on opposite side of wrist. Avoid overlapping the strip ends to prevent compression. Rub the strip to activate adhesion.

How to Apply KT Tape for Lower Back Pain

KT tape for lower back

Credit: Caitlin-Marie Miner Ong

You'll need: 2 full strips

1. Full Strip 1 (Purple): Tear the backing paper at the center of the strip. Roll the backing paper toward each end, leaving 2 inches of backing attached to each end of the strip. While standing, hinge forward at the waist, putting a slight stretch on low back. With one end in each hand, hold the strip horizontally, apply a moderate stretch, and adhere the strip directly below the point of pain. Apply the last 2 inches with no stretch. Rub the strip to activate adhesion.

2. Full Strip 2 (Blue): Tear the backing paper at the center of the strip. Roll the backing paper toward each end, leaving 2 inches of backing attached to each end of the strip. While standing, hinge forward at waist, putting a slight stretch on the low back. With one end in each hand, hold the strip parallel to Full Strip 1, apply a light stretch, and adhere the strip directly above the point of pain. Apply the last 2 inches with no stretch. Rub the strip to activate adhesion.

How to Apply KT Tape for Calf Pain

KT tap for calf

Credit: Caitlin-Marie Miner Ong

You'll need: 2 full strips

1. Sit on the floor with knee bent and foot resting flat on floor in front of you.

2. Full Strip 1 (Blue): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With no stretch, apply the anchor just above ankle bone on one side of the calf, directing the strip toward knee. Straighten knee and flex toes. With a light stretch, apply the strip up the calf with one hand while smoothing it with the other, stopping 2 inches below the back of the knee. Apply the last 2 inches with no stretch. Rub the strip to activate adhesion.

3. Full Strip 2 (Purple): Tear and remove the backing paper 2 inches from one end to create a starting anchor. With no stretch, apply the anchor just above the ankle bone on the opposite side of the calf, directing the strip toward knee. Straighten knee and flex toes. With a light stretch, apply the strip up the calf with one hand while smoothing it with the other, stopping 2 inches below the back of the knee. Apply the last 2 inches with no stretch. Rub the strip to activate adhesion.

How to Apply Kt Tape to Your Knee

Source: https://www.shape.com/fitness/tips/how-to-apply-kt-tape-instructions

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