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Strong Women
Runners swear by kinesiology tape for reducing knee pain – here’s what PTs think about it
11 months ago
6 min read
You’ve probably seen runners pounding the pavements wearing brightly coloured tape around their knees and calves. Here’s why so many swear by it – and what the experts think.
It’s amazing what people will do to boost their performance or help their body recover quicker from injury. Whether it’s having needles stuck in their limbs, stepping into a freezing cryotherapy booth or massaging our muscles with something that resembles a vibrating drill, we all want to move better.
But there is a simple, athlete-approved tool for reducing pain and increasing power that’s a little less, well… intense – and it’s essentially sticky tape.
Say hello to kinesiology – or KT – tape. You’ve probably seen marathon runners with strapped-up knees or Achilles tendons, or you know someone who plays tennis with their right elbow covered in strips of florescent pink or green strips. That’s KT tape (there’s also an eponymous brand of the stuff, but we’re talking about the generic product here).
It’s an ultra-flexible sticky adhesive product used by fitness fans to reduce pain, provide support, enhance performance and increase mobility. First developed in the 1970s by a chiropractor called Dr Kenzo Kase who was looking for a way to support the body’s natural healing process, it’s since been adopted by sports and physio professionals across the world.
But what actually is KT tape, and does it actually work? We asked the experts.
How does kinesiology tape work? And why is it so popular?
“As a personal trainer, I have often recommended KT tape to my clients for various reasons,” says Lee Mitchell, a fitness ambassador for fitness brand Renpho. “The thin, stretchy and breathable tape can provide support and stability to muscles and joints, and I believe it is a great tool for preventing injury and enhancing performance during exercise.”
Advocates for the tape believe it can help with sports-related issues in a variety of ways, including:
1. It improves blood and fluid flow to help with recovery
“One of the key benefits of KT tape is its potential ability to improve circulation and reduce swelling in the affected area,” Mitchell says.
“By lifting the skin from the tissue, it’s thought the tape allows for improved blood and lymphatic flow, which can help reduce inflammation and speed up recovery time.”
2. It can change the way we feel pain
Some experts have hypothesised that kinesiology tape can change the way our bodies send pain signals to our brain due to changes in tissue compression levels, and there has been research to suggest it can help with trigger point pain.
“If you are suffering from an injury that is stopping you working out effectively, then sometimes using KT tape can help give some neurosensory input which may help alter your movement a little and reduce symptoms,” says Katie Knapton, a physiotherapist and founder of Physio Fast Online.
3. It supports weak or fatigued muscles
Kinesiology tape is also often recommended to add extra support to muscles or joints that may be struggling, such as your Achilles or IT band.
“A key benefit is the tape’s ability to provide support to muscles and joints without restricting movement. Unlike traditional athletic tape, which can limit range of motion and flexibility, KT tape is designed to move with your body, providing support while still allowing for a full range of motion,” adds Mitchell.
It’s also thought it could help retrain muscles that aren’t moving in the correct way, perhaps as a result of injury.
Credit: Getty
4. It reduces joint irritation
“When applied to a joint, KT tape can potentially help create more space within the joint, therefore helping reduce irritation within the joint,” says personal trainer Aimee Victoria Long. This could be particularly useful if you struggle with knee or shoulder joint issues, as this small scale study from 2017 suggests.
5. It’s relatively cheap
Perhaps one of its main selling points is the fact it’s not going to break the bank: a roll of tape typically only costs between £10-£20 and can be bought from a variety of online and IRL shops.
Can kinesiology tape help with existing injuries?
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According to those who recommend its use, kinesiology tape is ideal for injuries or issues such as shin splints, hamstring problems, IT band issues, tennis elbow, Achilles tendonitis, shoulder and lower back pain and ankle instability.
It’s not just useful for those working out, either.
“I used KT tape during my pregnancy to help relieve lower back pain,” reveals Long. “I also used it in the front of my tummy as it helped lift my baby bump, taking pressure off my pelvis and lower back. I’d recommend it as a safe way to relieve pain and discomfort during pregnancy.”
(If you’d like to use it during your pregnancy, make sure you speak with your midwife or another health professional to check it is suitable for your situation before going ahead.)
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While kinesiology tape has been shown to have many positive attributes and anecdotally lots of people respond well to using it, Knapton is keen to point out there is limited research into its benefits and minimal evidence that it can enhance performance.
Her advice? Use it as part of a wider toolkit for injury prevention and/or pain management. “Recognise it is just a means to help recovery and nothing beats a full assessment and a properly structured rehabilitation programme with the appropriate loading and time for recovery,” she says. “I would only advise using it in the short-term and if your recovery post-injury is plateauing or you need some extra input.”
How to apply KT tape
How you apply it really depends on what area you’re looking to focus on, and what the problem is. Generally, however, the strips tend to be applied in a straightforward line or an X, Y or fan pattern.
Ideally, you want to get some advice from an expert the first time you use it, so you can be sure you’re applying it correctly on subsequent times. There are some great videos online that can also be useful.
First things first, you need to make sure the area you’re applying it to is clean and dry, and ensure you have the right sized tape ready. Experts also recommend applying it an hour or so before exercise to ensure it is stuck properly before vigorous movement.
“To use KT tape, start by cleaning and drying the affected area. Cut a piece of tape to the desired length, and then apply it to the skin with the appropriate tension,” recommends Mitchell.
The amount of tension or ‘stretch’ you create in the piece really depends on what you’re hoping to achieve and experts can advise on this. That ‘stretch’ in the tape should only be applied to the treatment area; the 5cm sections on either end of the piece shouldn’t have any stretch in them, as it’s this part that is simply holding the tape in place on your body.
After you’ve applied the tape, rub it vigorously for a few seconds to activate the glue.
When removing the strips, oil or lotion can help loosen it. Never yank it off – simply pull it gently and slowly.
One more thing to bear in mind: there are some occasions when you shouldn’t use KT tape. If you have an open wound, for example, have had a lymph node removed or if you have diabetes, cancer or deep vein thrombosis, it’s best to avoid taping. As with everything, if you’re at all unsure, it’s always best to check with a professional first.
Image: Getty
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