Content:

Why Use Tape?


Athletic Tape

Athletic tape (also known as sports tape or kinesiology tape) is steadily increasing in popularity with medical practitioners, physical therapists, trainers and coaches. It's designed to provide support and protection for your tissue in order to help prevent re-injury. This is especially important when you're being physically active. Many amateur and professional athletes wear athletic tape when they train and compete, with some claiming that it helps to improve their movement.


However, athletic tape isn't designed for athletes alone. Anyone can use it to target specific muscles, tendons and ligaments that may be painful, strained or injured. Many people who use athletic tape find that it feels great when applied over trouble areas and even provides joint stability. It sticks to the skin but doesn't restrict your movement or get in the way of your daily activities. If applied correctly, athletic tape can also help to relieve inflammation.


Athletic tape is designed to be as lightweight and breathable as possible, while still being stretchy enough to do the job. It's used on a number of different injuries and conditions, including Shin Splints, Achilles Tendonitis, Rotator Cuff injuries, Tennis Elbow, Meniscus injuries, Carpal Tunnel Syndrome, Plantar Fasciitis, and many more.


What To Look For In Tape


Safe Tape Vs. Toxic Tape

You should look for a tape that's made with a medical adhesive, and is hypoallergenic and latex-free, as this will ensure as little irritation as possible, which is especially important for people with sensitive skin or allergies. Ensure that the tape is made with medical grade materials. Most tapes on the market ARE NOT made with high quality materials, because there are no safety standards on athletic tape. Be cautious of big brand tapes, as they have likely been manufactured with toxic materials that haven't been tested. Don't be fooled by the brand name. Companies that manufacture with low quality, toxic materials don't care about your safety. Just because the tape is being sold in a pharmacy doesn't mean that it's designed to be safe. If the tape has been screen printed with a fancy design, beware, as many screen printing inks contain toxic chemicals. You need to find a tape that's been tested and certified as being hospital grade and is biocompatible. This is important because the tape is coming into direct contact with your skin, and you want to make sure you choose something that is as safe as possible.


You also want a tape that's got a lot of stretch, so it can get the job done. Another thing to pay attention to is how long the tape will last and whether it's waterproof or not. A good quality tape will be both thin and comfortable yet strong and sturdy.


Pre-Cut Tape vs. Continuous Roll Tape


Athletic tape generally comes in both Pre-Cut Strips and a Continuous Roll variety. Both Pre-Cut Strips and Continuous Rolls have their advantages.


Black Rolled Out Pre-cut Tape

If you're looking for something quick and easy, the Pre-Cut style has already been cut into ready-to-use strips for you, so you can apply it and go. Since it requires almost no cutting, you can just throw it in your gym bag and apply it later.


Pink Rolled Out Pre-cut Tape

If you're looking for a tape that allows for a lot of customization, the Continuous Rolls of tape are ideal, as they provide the most options in terms of cutting the tape into different shapes and sizes. This means you can create an application for your injury that's specific to your size and shape.


Application Preparation


Tape Sprays are Toxic

There are several steps you need to take before you apply the tape to your skin. First, clean any oil, dirt or lotions from the application area and dry off your skin. You may also want to consider removing any excess hair from the application area, as it may be pulled out and cause pain upon removing the tape.


DO NOT use taping sprays that claim to help the tape stay in place. Many of these sprays contain highly toxic chemicals, including carcinogens. Tape sprays are NOT safe. Just read the ingredient lists on tape sprays and you'll understand why. Many of them contain harmful ingredients such as Butane, Acetone, Heptane, Isopropanol, Propane and Resin. You DO NOT want to breathe in these toxic chemicals or have them applied directly to your skin.


Customize Your Application


Athletic Tape

The internet is full of various application instructions for almost every soft tissue injury, ailment and condition out there. For example, YouTube may have 10 or more different application videos for a given injury. It's important to experiment with different applications for your specific injury so you can find the one that works best for you.


Customize the application to what you are feeling - everyone is different and your experience may differ from someone else with the same injury. Apply the tape where you feel you should apply it, based on where you feel the pain or tightness or whatever symptom you're treating. Trust the pain and use it as a guide when applying the tape. Also, the more Tape you apply the more support you're going to provide to the injured area, so be sure to apply a double layer prior to physical activity.


*Remember, taping methods for a given injury or condition will vary, as the point of pain won't be the same for every person. Just remember to tape your injury based on where you feel the pain.


Taping Tips


Tear the Tape Backing

Don't remove the tape backing all at once - tear off small pieces and remove it as you go. The tape itself stretches, but the backing doesn't. This allows you to tear the tape so the backing comes off in small pieces, without damaging the tape. This makes the application process much easier.


Make sure you rub the tape into the skin as you apply it. This will ensure that the tape is sticking to your skin properly.


When you're removing the tape, be gentle. Try not to rip hair out or cause pain. Use water or baby oil when removing the tape, as this can help it come loose more easily.


When To Wear Tape


Wear Tape at Work

While sports tape is great to wear during exercise, it can also be worn throughout the day, during all of your usual activities. You can wear it when you're:

  • Working out
  • Sleeping
  • Driving
  • Doing chores
  • Running errands
  • At work
  • And more!

Since it's small and portable, it's also easy to travel with. You can pack it in your gym bag, purse, suitcase or backpack and take it with you wherever you go. Re-injury doesn't just take place during rigorous physical activity - it can take place when doing even the smallest of movements. Wear the tape all day long to provide your injury with protection and support, and to help prevent the risk of re-injury.


Taping Shin Splints

Option 1

Shin Splint Taping
  • 1. Locate the point of pain on your shin, as you will be taping directly over it.
  • 2. Take 1 full length strip of tape (about 10 inches) and tear the backing off one end, anchoring it at the bottom of your shin, just above your foot.
  • 3. Pull the tape up the length of your shin with 50% stretch, ensuring that you are covering the point of pain.
  • 4. Place the other end of the tape down with no stretch and rub it into your skin.
  • 5. Take another full length piece of tape and cut it in half, rounding the corners. This should give you two pieces that are each about 5 inches in length.
  • 6. Take one of the 5 inch strips and tear the backing off one end, anchoring it horizontally above your point of pain.
  • 7. Pull the tape horizontally across your shin with 80% stretch, placing the other end down with no stretch.
  • 8. Take the other 5 inch strip and tear the backing off one end, anchoring it horizontally just below your point of pain.
  • 9. Pull the tape horizontally across your shin with 80% stretch, placing the other end down with no stretch.
  • 10. Rub the tape in to ensure sticking.

Option 2

Shin Splint Taping
  • 1. Take one full length piece of tape (about 10 inches long) and cut it two thirds of the way down the center to make a "Y" shape.
  • 2. Tear off the backing on the un-cut end of the tape and anchor it about 3 inches below your point of pain, using no stretch.
  • 3. Using about 15-25% stretch, pull one of the "Y" arms up and around your point of pain, laying the end down with no stretch.
  • 4. Pull the opposite "Y" arm up and around your point of pain, again using 15-25% stretch.
  • 5. Lay down the end of the strip with no stretch, ensuring that the "Y" arm isn't touching the other "Y" arm.
  • 6. Take another full length piece of tape (about 10 inches long) and cut it two thirds of the way down the center to make a "Y" shape.
  • 7. Tear off the backing on the un-cut end of the tape and anchor it on the side of your calf horizontally so it's directly in line with your point of pain.
  • 8. Peel the backing off the lower "Y" arm and use 100% stretch to pull it right below your point of pain.
  • 9. Using no stretch, angle the tape upwards slightly and apply it up the back of your calf (you want to avoid going all the way around your leg).
  • 10. Peel the backing off the upper "Y" arm and use 100% stretch to pull it above your point of pain.
  • 11. Using no stretch, angle the tape upwards slightly and apply it up the back of your calf (you want to avoid wrapping it all the way around your leg).
  • 12. Rub the tape in to ensure sticking.


Taping Achilles Tendonitis

Achilles Taping

Option 1

  • 1. Take one full length piece of tape (about 10 inches) and tear the backing off one end, anchoring it on the arch of your foot, just ahead of your heel.
  • 2. Pull the tape down the length of your heel and up the back of your ankle (this is called the Achilles) with 50% stretch, laying the end down with no stretch.
  • 3. Rub the tape in and take another full length piece, cutting it in half and rounding the corners to create two pieces that are each about 5 inches in length.
  • 4. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 5. Place the middle portion of the tape directly over your point of pain (this could be closer to your heel or up higher on your achilles) with 80% stretch.
  • 6. Lay down the ends of the tape with no stretch.
  • 7. Rub the tape in to ensure sticking.

Option 2

Achilles Tendonitis Taping
  • 1. Take one full length piece of tape (about 10 inches) and tear the backing off one end.
  • 2. Using no stretch, anchor the tape to the bottom of your foot, right where your heel starts.
  • 3. Pull the tape up the length of your Achilles Tendon and lay it down with no stretch.
  • 3. Take another full length piece of tape and cut it two thirds of the way down the center to make a "Y" shape.
  • 4. Tear the backing off the uncut end of the strip and anchor it right over the area that you anchored the first piece, again using no stretch.
  • 5. Using 75% stretch, pull the "Y" arm closest to the inside of your ankle up the back of your calf, making sure not to touch the first piece of tape.
  • 6. Lay down the end of the tape with no stretch.
  • 7. Using 75% stretch, pull the other "Y" arm up the back of your calf, making sure not to touch the first piece of tape.
  • 8. Lay down the end of the tape with no stretch.
  • 9. Take one full length piece of tape and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 10. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 11. Apply the middle portion of the strip directly over the point of your pain with 80% stretch.
  • 12. Lay down the ends of the tape with no stretch.
  • 13. Rub the tape in to ensure sticking.

Taping Tennis Elbow / Lateral Epicondylitis

Option 1

Tennis Elbow Taping
  • 1. Take one full length piece of tape (about 10 inches) and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches in length.
  • 2. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 3. Bend your elbow to 90 and apply the 5 inch piece vertically over the point of pain on the outside of your elbow (the exact point of pain will differ from person to person) with 80% stretch in the middle and no stretch at the ends.
  • 4. Next, take the other 5 inch piece of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 5. Apply the second 5 inch strip horizontally over your point of pain with 80% strecth in the middle and no stretch at the ends, forming a "cross" shape with the first piece you applied.
  • 6. Take another full length piece of tape and, removing the backing, anchor one end directly above where the previous piece was anchored, using no stretch.
  • 7. With your wrist flexed, pull the tape down over your point of pain and angle it along your elbow and down your forearm, using 25% stretch.
  • 8. Lay down the other end with no stretch and rub the tape in to ensure sticking.

Option 2

Tennis Elbow Taping
  • 1. Take one full length piece of tape (about 10 inches long) and cut it two thirds of the way down the center to make a "Y" shape.
  • 2. Bend your elbow to 90.
  • 3. Tear off the backing on the un-cut end of the tape and anchor it over the bony bump (medial epicondyle) on the outside of your elbow with no stretch, so the two "Y" arms are pointing down towards your forearm.
  • 4. Peel the backing off the upper "Y" arm and apply it down the length of your forearm to your wrist, using no stretch.
  • 5. Peel the backing off the lower "Y" arm and apply it down the length of your forearm to your wrist, using no stretch.
  • 6. Rub the tape in to ensure sticking.
  • 7. Take another full length piece of tape and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches in length.
  • 8. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 9. Apply the strip horizontally over your point of pain using 50% stretch in the middle and no stretch at the ends.
  • 10. Rub the tape in to ensure sticking.

Taping Plantar Fasciitis

Option 1

Plantar Fasciitis Taping
  • 1. Take one full length piece of tape (about 10 inches) and tear the backing off one end, anchoring it to the ball of your foot (right beneath your toes), using no stretch.
  • 2. Using 75% stretch, pull the tape along the sole of your foot and over your heel, continuing up the back of your heel and ankle.
  • 3. Lay the end of the tape down using no stretch and rub it in to ensure sticking.
  • 4. Take another full length piece of tape and cut it in half so you have two pieces that are each about 5 inches long.
  • 5. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 6. Apply the 5 inch strip horizontally across the Metatarsals on the bottom of your foot, using 50% stretch in the middle and no stretch at the ends.
  • 7. Take another full length piece of tape and tear the backing off one end, anchoring it on the inside of your ankle, just above your ankle bone, using no stretch.
  • 8. Use 25% stretch to pull the tape down the side of your ankle and around the bottom of your foot to the opposite ankle bone, placing the end down with no stretch.
  • 9. Rub the tape in to ensure sticking.

Option 2

Plantar Fasciitis Taping
  • 1. Take one full length piece of tape (about 10 inches) and tear the backing off one end.
  • 2. With no stretch, anchor the tape on the bottom of your foot, just below your toes.
  • 3. Peel the rest of the backing off and, using 50% stretch, pull it down the length of your foot and up the back of your heel and ankle, laying down the end with no stretch.
  • 4. Take another full length piece of tape and tear the backing off one end.
  • 5. Using the untorn end, measure around to the opposite (outside) part of your foot, under the heel and up the inside part of the ankle.
  • 6. Using no stretch, anchor the tape just above your inside ankle bone, according to how you measured it.
  • 7. Peel the rest of the backing off and, using 80% stretch, pull the tape around the bottom of your heel and up to the opposite side of your ankle.
  • 8. Lay down the end of the tape with no stretch.
  • 9. Take another full length piece of tape and tear the backing off one end.
  • 10. Using no stretch, anchor the tape behind where the previous piece was first anchored, but at an angle so it's pointing towards the arch of your foot.
  • 11 Peel the rest of the backing off and use 80% stretch to pull the tape around the bottom of your foot and up to the opposite side of your ankle.
  • 12. Lay down the end of the tape with no stretch.
  • 13. Rub the tape in to ensure sticking.

Taping Golfer's Elbow / Medial Epicondylitis

Option 1

Golfer's Elbow Taping
  • 1. Take one full length piece of tape (about 10 inches) and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches in length.
  • 2. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 3. Hold your arm up in a 90 position and apply the 5 inch piece vertically over the point of pain on the inside of your elbow (the exact point of pain will differ from person to person) with 80% stretch in the middle and no stretch at the ends.
  • 4. Next, take the other 5 inch piece of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 5. Apply the second 5 inch strip horizontally over your point of pain with 80% strecth in the middle and no stretch at the ends, forming a "cross" shape with the first piece you applied.
  • 6. Take another full length piece of tape and tear the backing off one end, anchoring it directly above where the very first piece of tape was anchored, using no stretch.
  • 7. Pull the tape down over your point of pain and angle it up along your the inside of your elbow and forearm, using 25% stretch.
  • 8. Lay down the end of the tape with no stretch and rub the tape in to ensure sticking.

Option 2

Golfer's Elbow Taping
  • 1. Take one full length piece of tape (about 10 inches) and cut it two thirds of the way down the center to make a "Y" shape.
  • 2. Tear the backing off the un-cut end and anchor the tape just above the bony bump on the inside of your elbow with no stretch.
  • 3. Peel the backing off the two arms of the tape and lay them down over your forearm muscles with no stretch.
  • 4. Take another full length piece of tape and cut it two thirds of the way down the center to make a "Y" shape.
  • 5. Tear the backing off one end and anchor the tape just above the point of pain on the inside of your elbow with no stretch.
  • 6. Peel the backing off the two arms and, using 50% stretch, angle them towards the outside of your elbow, ensuring they don't touch.
  • 7. Lay down the ends of the tape with no stretch and rub the tape in to ensure sticking.


Taping The Knee

Option 1 - Inner Knee Strains

Inner Knee Strain Taping
  • 1. Take a full length piece of tape (about 10 inches long) and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 2. Bend your knee so it's at a 90 angle and take one of the 5 inch strips, tearing the backing in the middle and peeling it away so you are holding onto the two anchor ends.
  • 3. Apply the strip vertically over the point of pain on the inside of your knee (so it's parallel with your thigh) , using 80% stretch in the middle and no stretch at the ends.
  • 4. Take the other 5 inch strip and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 5. Apply the strip horizontally over the point of pain (so it's parallel with your calf) to form a "cross" shape, using 80% stretch in the middle and no stretch at the ends.
  • 6. Take a full length piece of tape and tear the backing off one end, anchoring it between the place where the other two pieces were anchored, using no stretch.
  • 7. Using 25% stretch, follow the line of your knee through the center of the "cross", curving along the shape of your knee and up your thigh.
  • 8. Lay down the end with no stretch and rub the tape in to ensure sticking.

Option 2 - Full Knee Support

Full Knee Support Taping
  • 1. Take a full length piece of tape (about 10 inches long) and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 2. Bend your knee so it's at a 90 angle and take one of the 5 inch strips, tearing the backing in the middle and peeling it away so you are holding onto the two anchor ends.
  • 3. Apply the strip horizontally just below your kneecap, using 80% stretch in the middle and no stretch at the ends.
  • 4. Take the other 5 inch strip and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 5. Apply the strip horizontally just below your kneecap, directly over top of the piece you already applied, using 80% stretch in the middle and no stretch at the ends.
  • 6. Take a full length piece of tape and measure it from the right side of your kneecap up to your thigh.
  • 7. Tear the backing off the end at your thigh and anchor it on your quad muscle, using no stretch. Using 25% stretch, pull the tape down along the outside of your kneecap.
  • 8. Once the tape is even with your knee, use 50% stretch and let the tape follow the bottom of your kneecap, around to the opposite side of your knee, laying down the end with no stretch.
  • 9. Rub the tape in to ensure sticking.
  • 10. Use the technique in Steps 6-9 for the left side of your knee.

Taping Bicep Tendonitis

Option 1

Bicep Taping
  • 1. Stretch the affected arm out to the side of your body.
  • 2. Take a full length piece of tape (about 10 inches long) and tear the backing off one end, anchoring it just above the inside of your elbow with no stretch.
  • 3. Using 25% stretch, pull the tape up along the length of your bicep and lay it down using no stretch.
  • 4. Rub the tape in to ensure sticking.

Option 2

    Bicep Tendonitis Taping
  • 1. Stretch the affected arm out to the side of your body.
  • 2. Take a full length piece of tape (about 10 inches long) and cut it two thirds of the way down the center to make a "Y" shape.
  • 3. Tear the backing off the un-cut end and anchor it to the inside of your elbow joint (this is the insertion point of the biceps muscle) with no stretch.
  • 4. Peel the backing off the outer arm and, using 25% stretch, pull it up the tendon towards the top of the shoulder, laying it down with no stretch.
  • 5. Peel the backing off the inner arm and, using 25% stretch, pull it up the inside of your arm and towards the top of your shoulder, making sure it doesn't touch the other arm.
  • 6. Lay down the end of the tape with no stretch.
  • 7. Take a full length piece of tape and cut it in half, rounding the corners so you have two pieces that are each about 5 inches long.
  • 8. Take one of the 5 inch strips and tear the backing in the middle so you are holding onto the two anchor ends.
  • 9. Using 25% stretch, apply the middle of the tape to your main point of pain.
  • 10. Lay down the ends of the tape with no stretch and rub the tape in to ensure sticking.

Taping For Carpal Tunnel Syndrome

Option 1

Carpal Taping
  • 1. Take one full length piece of tape (about 10 inches long) and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 2. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 3. Apply the strip around the top of your wrist, using 80% stretch in the middle and no stretch on the ends.
  • 4. Apply the other 5 inch strip around the inside of your wrist, using 80% stretch in the middle and no stretch on the ends.
  • 5. Take another full length piece of tape and tear the backing off one end, anchoring it to the top of your hand, just below your middle and ring fingers, using no stretch.
  • 6. Peel the rest of the backing away from the tape and use 25% stretch to pull the tape down over the top of your hand and forearm.
  • 7. Lay down the end of the tape with no stretch.
  • 8. Rub the tape in to ensure sticking.

Option 2

Carpal Tunnel Taping
  • 1. Take one full length piece of tape (about 10 inches long) and fold one of the ends over about an inch.
  • 2. Cut two small holes in the folded over part of the tape.
  • 3. Tear the backing off the cut end of the tape and place the hand palm side up.
  • 4. Put the two middle fingers of the hand through the two holes in the tape.
  • 5. Lay down the cut end of the tape over your knuckles with no stretch.
  • 6. Peel the backing off the rest of the tape and apply it down the length of your hand, wrist and forearm.
  • 7. Take another full length piece of tape and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 8. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 9. Using full stretch, apply the middle part of the tape to the underside of your wrist.
  • 10. Lay down the ends of the tape with no stretch.
  • 11. Rub the tape in to ensure sticking.


Taping The Rotator Cuff

Option 1

NOTE: This application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

Rotator Cuff Taping
  • 1. Take one full length strip of tape (about 10 inches long) and remove the backing on one end.
  • 2. Anchor the tape just below the bone that protrudes from the side of your shoulder, using no stretch.
  • 3. Pull the tape towards the back of your shoulder using 25% stretch, going just below where the top of the shoulder blade protrudes.
  • 4. Lay the end of the tape down with no stretch.
  • 5. Take another full length strip of tape and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 6. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 7. Apply one of the 5 inch strips vertically along the side of your shoulder, using 80% stretch in the middle and no stretch at the ends.
  • 8. Apply the other 5 inch strip vertically right beside the one you just applied, but closer to your shoulder blade, using 80% stretch in the middle and no stretch at the ends.
  • 9. Rub the tape in to ensure sticking.

Option 2

Rotator Cuff Taping
  • 1. Take one full length piece of tape (about 10 inches long) and cut it two thirds of the way down the center to make a "Y" shape.
  • 2. Tear the backing away from the un-cut end and anchor it just above your elbow on the outside of your arm.
  • 3. Remove the backing from the "Y" arm that's closest to your chest and use 50% stretch to apply it up your arm and to the inside line of your shoulder, around to the top.
  • 4. Lay the end of the strip down with no stretch.
  • 5. Take the other "Y" arm and use 50% stretch to pull it up your arm and outline the back of your shoulder (deltoid), laying down the end of the strip with no stretch.
  • 6. Take a full length strip of tape and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 7. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 8. Place the tape across the top of your shoulder using 50% stretch in the middle and no stretch at the ends.
  • 9. Rub the tape in to ensure sticking.
  • 10. If the split "Y" piece of tape doesn't provide enough support, use 2 full length pieces of tape, creating the "Y" by following the same pattern and technique described above.

Taping The IT Band

Option 1 - Knee

IT Band Knee Taping
  • 1. Lay down on your uninjured side and flex your injured knee to 60.
  • 2. Take a full length piece of tape (about 10 inches long) and tear the backing off one end.
  • 3. Using no stretch, anchor the end of the tape several inches above your point of pain.
  • 4. Pull the tape down around the shape of your knee using no stretch.
  • 5. Take another full length strip of tape and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 6. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 7. Using 100% stretch in the middle and no stretch at the ends, apply the strip horizontally over your point of pain.
  • 8. Take the other 5 inch strip and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 9. Using 100% stretch in the middle and no stretch at the ends, apply the strip vertically over your point of pain to form a "cross" with the other half piece of tape.
  • 10. Rub the tape in to ensure sticking.

Option 2 - Hip

NOTE: This application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

IT Band Hip Taping
  • 1. Take a full length piece of tape (about 10 inches long) and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 2. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 3. Using 80% stretch, apply the middle portion of the tape vertically over the point of pain on your hip.
  • 4. Lay down the ends of the tape with no stretch.
  • 5. Take the other 5 inch strip and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 6. Using 80% stretch, apply the middle portion of the tape horizontally over the point of pain on your hip to create a cross shape with the other piece.
  • 7. Lay down the ends of the tape with no stretch.
  • 8. Take another full length piece of tape and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 9. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 10. Using 80% stretch, apply the middle portion of the tape diagonally across the other two pieces
  • 11. Lay down the ends of the tape with no stretch.
  • 12. Take the other 5 inch strip and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 13. Using 80% stretch, apply the middle portion of the tape diagonally over your point of pain, to form an "X" with the previous piece you applied.
  • 14. Lay down the ends of the tape with no stretch.
  • 15. Rub the tape in to ensure sticking.

Taping an Ankle Sprain

Option 1

Ankle Sprain Taping
  • 1. Using a continuous roll of tape, measure and cut two pieces - one piece should be 12 inches and the other 16 inches.
  • 2. Round the corners of the tape.
  • 3. Take the 12" piece of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 4. Apply the middle portion of the tape to the back of your ankle and, using 75% stretch, pull the end closest to the inside of your ankle up across the top of your ankle and foot, around to the other side.
  • 5. Lay down the end of the tape with no stretch.
  • 6. Take the end of tape closest to the outside of your ankle and, using 75% stretch, pull it up and across the top of your ankle and foot, so it makes an "X" shape with the other end of the tape.
  • 7. Lay down the end of the tape with no stretch.
  • 8. Take the 16" piece of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 9. Apply the middle portion of the tape to the bottom of your foot, where your arch is located.
  • 10. Use 75% stretch to pull the end closest to the inside of your ankle up and across so it goes right under your outside ankle bone.
  • 11. Lay down the end of the tape with no stretch.
  • 12. Use 75% stretch to pull the end closest to the outside of your ankle up and across so it goes right under your inside ankle bone.
  • 13. Lay down the end of the tape with no stretch.
  • 14. Rub the tape in to ensure sticking.

Option 2

Ankle Sprain Taping
  • 1. Take a full length piece of tape (about 10 inches long) and tear the backing in the midle, so you're holding onto the two anchor ends.
  • 2. Apply the middle section to the bottom of your foot, just above your heel, using no stretch.
  • 3. Peel the backing off the anchor arm closest to the inside of your ankle.
  • 4. Using 75% stretch, pull this anchor arm up to the ankle bone on the inside of your ankle, then angle it across the front of your ankle to the other side and around the back of your ankle.
  • 5. Lay down the end of the tape with no stretch.
  • 6. Peel the backing off the anchor arm closest to the outside of your ankle.
  • 7. Using 75% stretch, pull this anchor arm up to the ankle bone on the outside of your ankle, then angle it across the front of your ankle to the other side and around the back of your ankle.
  • 8. Lay down the end of the tape with no stretch.
  • 9. This should create an "X" or "cross" on the top of your foot and ankle.
  • 10. Rub the tape in to ensure sticking.


Taping Peroneal Tendonitis

Option 1

Peroneal Taping
  • 1. Position your ankle at 90.
  • 2. Take one full length strip of tape (about 10 inches long) and tear the backing off one end.
  • 3. Using no stretch, anchor the tape on the inside of your foot, below the inside ankle bone.
  • 4. Using 50% stretch, pull the tape down and under the bottom of your foot, angling it so it goes up behind your outside ankle bone and the side of your leg, covering your point of pain.
  • 5. Lay the end of the tape down with no stretch.
  • 6. Take another full length strip of tape and tear the backing off one end.
  • 7. Using no stretch, anchor the tape on the inside of your foot, at about the midfoot point, with the rest of the strip pointing backwards towards your heel.
  • 8. Using 50% stretch, apply the tape below your ankle bone on the inside of your foot, wrapping it around and below the ankle bone on the outside of your foot.
  • 9. Lay the end of the tape down with no stretch.
  • 10. Rub the tape in to ensure sticking.

Option 2

Peroneal Tendonitis Taping
  • 1. Take one full length strip of tape (about 10 inches long) and tear the backing off one end.
  • 2. Using no stretch, anchor the tape on the inside of your heel, just below your ankle bone.
  • 3. Still using no stretch, pull the tape down around the underside of your heel and up to your outside ankle bone.
  • 4. Lay down the end of the tape with no stretch.
  • 5. Take another full strip of tape and tear the backing off one end.
  • 6. Using no stretch, anchor the tape on the outside of your foot, just below your small toe.
  • 7. Peel the backing off the tape and pull the tape around the back of your heel using no stretch.
  • 8. Pull the tape around to your inside ankle bone and lay it down with no stretch.
  • 9. Rub the tape in to ensure sticking.

Taping The AC Joint

Option 1

AC Joint Taping
  • 1. Take one full length strip of tape (about 10 inches long) and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 2. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 3. Using 80% stretch in the middle and no stretch at the ends, apply the tape horizontally over your point of pain.
  • 4. Take the other 5 inch strip and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 5. Using 80% stretch in the middle and no stretch at the ends, apply the tape vertically over your point of pain to form a "cross" shape with the first piece.
  • 6. Take another full length strip of tape and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 7. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 8. Using 80% stretch in the middle and no stretch at the ends, apply the tape horizontally through the middle of the other two pieces.
  • 9. Take the other 5 inch strip of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 10. Using 80% stretch in the middle and no stretch at the ends, apply the tape vertically down the center of the other three pieces.
  • 11. Rub the tape in to ensure sticking.

Option 2

NOTE: This application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

AC Joint Taping
  • 1. Take one full length piece of tape (about 10 inches long) and measure it from your point of pain up to just below your hairline.
  • 2. Tear the backing off one end of the tape and, using no stretch, anchor it right below your hairline.
  • 3. Using no stretch, peel the rest of the backing off the tape and apply it down the length of your neck and shoulder, right over your point of pain.
  • 4. Lay down the end of the tape with no stretch.
  • 5. Take another full length piece of tape and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 6. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 7. Using 50% stretch in the middle and no stretch at the ends, apply the tape horizontally over your point of pain.
  • 8. Rub the tape in to ensure sticking.

Taping De Quervain's Tenosynovitis

Option 1

De Quervains Taping
  • 1. Hold your hand up on it's side so all of your fingers are pointed outwards, with the thumb pointed up and the tip flexed outwards.
  • 2. Take one full length piece of tape and cut it in half length-wise, giving you two long, thin strips.
  • 3. Take one of the thin strips and tear the backing off one end, anchoring it to your thumb nail with no stretch.
  • 4. Using 25% stretch, pull the tape down past your wrist and anchor it to your forearm, laying it down with no stretch.
  • 5. Flex your wrist down and relax your thumb so you can rub the strip into the skin along your thumb and wrist.
  • 6. Take another full length strip of tape and cut it in half so you have two pieces that are each about 5 inches long.
  • 7. Take one of the 5 inch strips and cut it two thirds of the way down the center to make a "Y" shape.
  • 8. Tear the backing off the un-cut end of the tape and anchor it to the middle of the inside of your wrist with no stretch.
  • 9. Remove the backing from one of the "Y" arms and use 50% to pull it over the top of your wrist, laying down the end with no stretch.
  • 10. Remove the backing from the other "Y" arm and use 50% to pull it over the top of your wrist, laying down the end with no stretch.
  • 11. Rub the tape in to ensure sticking.

Option 2

De Quervain's Taping
  • 1. Position your hand so your fingers are pointing outwards, with your thumb in an upright position and the tip of your thumb pointed down.
  • 2. Take a full length piece of tape (about 10 inches long) and cut it down the center, rounding the edges, to create two long, thin strips.
  • 3. Take one of the long, thin strips and tear the backing off one end, anchoring it to your thumb nail with no stretch.
  • 4. Use 50% stretch to pull the tape down past your wrist and lay it down on your forearm with no stretch.
  • 5. Flex your wrist down so you can rub the tape into your skin.
  • 6. Take the other long, thin strip of tape and tear the backing off one end, achoring it just above where the first piece was anchored, so it goes over the tip of your thumb.
  • 7. Wrap the end of the tape over your thumb to ensure it sticks.
  • 8. Using 50% stretch, pull the tape down past your wrist and lay it down on your forearm with no stretch so it's just below where the end of the first piece is.
  • 9. Flex your wrist down so you can rub the tape into your skin.
  • 10. Take another full length piece of tape and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 11. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 12. Using 80% stretch in the middle and no stretch at the ends, apply the tape over the base of your thumb, rubbing it in to ensure sticking.
  • 13. Take the other 5 inch strip and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 14. Apply it about an inch below the previous piece, over the base of your thumb, using 80% stretch in the middle and no stretch and the ends.
  • 15. Rub the tape in to ensure sticking.

Taping Jumper's Knee / Patellar Tendonitis

Option 1

Patellar Tendonitis Taping
  • 1. Take one full length strip of tape (about 10 inches long) and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 2. Sit down on a flat surface with your knee stretched out straight in front of you.
  • 3. Using 100% stretch, apply the middle portion of the tape horizontally below the bottom of your kneecap.
  • 4. Lay down each end of the tape with no stretch.
  • 5. Rub the tape in to ensure sticking.

Option 2

Jumper's Knee Taping
  • 1. Position your knee at a 90 angle.
  • 2. Take one full length strip of tape (about 10 inches long) and tear the backing off one end.
  • 3. Anchor the tape just below your kneecap and use 10% stretch to pull it up and around the outline of your kneecap and up your thigh.
  • 4. Lay the end of the tape down with no stretch.
  • 5. Take another full length strip of tape and tear the backing off one end.
  • 6. Anchor this piece on the opposite side, just below the bottom of your kneecap.
  • 7. Using 10% stretch, pull the tape up and around the opposite side of your kneecap and up your thigh.
  • 8. Lay the end of the tape down with no stretch.
  • 9. Take a full length strip of tape and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long
  • 10. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 11. Using 100% stretch in the middle and no stretch at the ends, apply the tape just below the bottom of your kneecap, directly over where the first two pieces were anchored.
  • 12. Rub the tape in to ensure sticking.


Taping Metatarsalgia

Option 1

Metatarsalgia Taping
  • 1. Take a full length piece of tape (about 10 inches long) and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 2. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 3. Apply the tape to the ball of your foot (area on the bottom of your foot, just below your toes) with 80% stretch in the middle and no stretch on the ends.
  • 4. Take the other 5 inch strip and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 5. Apply the tape right below the first piece, but overlapping with it slightly, using 80% stretch in the middle and no stretch at the ends.
  • 6. Take another full length piece of tape and tear the backing off one end.
  • 7. Extend your toes slightly (you can do this by gently pulling them back) and anchor the tape vertically, just below your toes, using no stretch.
  • 8. Peel the rest of the backing away and use 50% stretch to pull the tape back over your heel and up the back of your ankle.
  • 9. Lay the end of the tape down with no stretch.
  • 10. Rub the tape in to ensure sticking.

Option 2

Metatarsalgia Taping
  • 1. Take a full length piece of tape (about 10 inches long) and tear the backing in the middle, so you're holding onto the two anchor ends.
  • 2. Using 100% stretch, apply the middle section of the tape to the bottom of your foot, just below your toes.
  • 3. Pull the ends of the tape up to the sides of your foot with 50% stretch.
  • 4. Using no stretch, lay down the ends of the tape on the top of your foot.
  • 5. Rub the tape in to ensure sticking.

Taping The Deltoid

Option 1

NOTE: This application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

Deltoid Taping
  • 1. On the side of your shoulder, look for the outline of your deltoid muscle.
  • 2. Take one full length strip of tape (about 10 inches long) and tear the backing off one end.
  • 3. Using no stretch, anchor the tape at the insertion point of your deltoid.
  • 4. Peel the rest of the backing off the tape.
  • 5. Using 25% stretch, pull the tape up to outline your deltoid.
  • 6. Once you reach the top of the shoulder, ease the tension off and lay the end down with no stretch.
  • 7. Take another full length piece of tape and tear the backing off one end.
  • 8. Using no stretch, anchor the tape in front of and a bit below where the first piece was anchored.
  • 9. Using 25% stretch, pull the tape up towards the top of your shoulder.
  • 10. Once you reach the top of the shoulder, ease the tension off and lay the end down with no stretch.
  • 11. Rub the tape in to ensure sticking.

Option 2

NOTE: This application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

Deltoid Taping
  • 1. On the side of your shoulder, look for the outline of your deltoid muscle.
  • 2. Take one full length strip of tape (about 10 inches long) and cut it two thirds of the way down the center to make a "Y" shape.
  • 3. Tear the backing away from the un-cut end and anchor it at the insertion point of your deltoid.
  • 4. Remove the backing from the "Y" arm that's closest to your chest and use 50% stretch to apply it up your arm and to the inside line of your shoulder, around to the top.
  • 5. Lay the end of the strip down with no stretch.
  • 6. Take the other "Y" arm and use 50% stretch to pull it up your arm and outline the back of your shoulder (deltoid), making sure not to overlap with the other "Y" arm.
  • 7. Lay down the end of the tape on the top of youe shoulder with no stretch.
  • 8. Rub the tape in to ensure sticking.

Taping the Quads

Option 1

Quad Taping
  • 1. Take a full length piece of tape (about 10 inches long) and tear the backing off one end.
  • 2. Anchor the tape to the distal (far) end of your quad muscle using no stretch.
  • 3. Remove the rest of the backing and, using 25% stretch, apply the tape up the length of your quad.
  • 4. Lay down the end of the tape with no stretch.
  • 5. Take another full length piece of tape and tear the backing off one end.
  • 6. Using no stretch, anchor the tape right beside where you anchored the first piece.
  • 7. Remove the rest of the backing and, using 25% stretch, apply the tape up the length of your quad, angling it away from the other piece to form a "V" shape.
  • 8. Lay down the end of the tape with no stretch.
  • 9. Rub the tape in to ensure sticking.

Option 2

NOTE: This application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

Quad Taping
  • 1. Take a full length piece of tape (about 10 inches long) and tear the backing off one end.
  • 2. Anchor the tape to the distal (far) end of your quad muscle using no stretch.
  • 3. Remove the rest of the backing and, using 25% stretch, apply the tape up the length of your quad.
  • 4. Lay down the end of the tape with no stretch.
  • 5. Take another full length piece of tape and cut it in half, rounding the edges, so you have two pieces that are each about 5 inches long.
  • 6. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 7. Using 100% stretch in the middle and no stretch at the ends, apply the tape horizontally over your point of pain.
  • 8. Take the other 5 inch piece of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 9. Using 100% stretch in the middle and no stretch at the ends, apply the tape over your point of pain so it makes an "X" shape with the other 5 inch strip you applied.
  • 10. Rub the tape in to ensure sticking.

Taping the Hamstrings

Option 1

NOTE: This application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

Hamstring Taping
  • 1. Take a full length piece of tape (about 10 inches long) and tear the backing off one end.
  • 2. Using no stretch, anchor the torn end of the tape to the inside of your leg, just above the back of your knee.
  • 3. Remove the rest of the backing and pull the tape up the back of your hamstring using 25% stretch.
  • 4. Lay down the end of the tape with no stretch.
  • 5. Take another full length piece of tape and tear the backing off one end.
  • 6. Using no stretch, anchor the torn end of the tape right beside where the first piece was anchored, right above the back of your knee.
  • 7. Remove the rest of the backing and, using 25% stretch, pull the tape up the length of your hamstring and angle it out to form a "V" shape with the first piece.
  • 8. Lay down the end of the tape with no stretch.
  • 9. Rub the tape in to ensure sticking.

Option 2

Hamstring Taping
  • 1. Take a full length piece of tape (about 10 inches long) and tear the backing off one end.
  • 2. Using no stretch, anchor the torn end of the tape at the very top of your thigh.
  • 3. Remove the rest of the backing and pull the tape down the inner portion of your thigh and angle it around to your knee using 25% stretch.
  • 4. Lay down the end of the tape with no stretch.
  • 5. Take another full length piece of tape and tear the backing off one end.
  • 6. Using no stretch, anchor the torn end of the tape right beside where the first piece was anchored.
  • 7. Remove the rest of the backing and pull the tape down the outer portion of your thigh, angling it around to your knee using 25% stretch.
  • 8. Lay down the end of the tape with no stretch.
  • 9. Rub the tape in to ensure sticking.


Taping the Back

Option 1 - Lower Back

Low Back Taping
  • 1. Take a full length piece of tape (about 10 inches long) and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 2. Using 80% stretch, apply the middle portion of the tape tape horizontally over the point of pain on your lower back.
  • 3. Lay down the ends of the tape with no stretch.
  • 4. Take another full length piece of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 5. Using 80% stretch, apply the middle portion of the tape directly below the first piece of tape you applied.
  • 6. Lay down the ends of the tape with no stretch.
  • 7. Rub the tape in to ensure sticking.

Option 2 - Mid Back

NOTE: This application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

Mid Back Taping
  • 1. Take a full length piece of tape (about 10 inches long) and tear the backing off one end.
  • 2. Anchor the tape vertically just below the point of pain on your back.
  • 3. Remove the rest of the backing and, using 25% stretch, apply the tape up the length of your back.
  • 4. Lay down the end of the tape with no stretch.
  • 5. Take another full length piece of tape and tear the backing off one end.
  • 6. Anchor the tape vertically right beside the other piece of tape.
  • 7. Remove the rest of the backing and, using 25% stretch, apply the tape up the length of your back, making sure not to overlap with the other strip.
  • 8. Lay down the end of the tape with no stretch.
  • 9. Rub the tape in to ensure sticking.

Taping the Neck

Option 1

NOTE: This application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

Neck Taping
  • 1. Take a full length piece of tape (about 10 inches long) and tear the backing off one end.
  • 2. Using no stretch, anchor the tape to the right of your spine, 4 inches below your hairline on the back of your neck.
  • 3. Peeling the rest of the backing off, use 25% stretch to pull the tape up your back to your neck.
  • 4. Lay down the end of the tape with no stretch.
  • 5. Take another full length piece of tape and tear the backing off one end.
  • 6. Using no stretch, anchor the tape to the left of your spine, 4 inches below your hairline on the back of your neck.
  • 7. Peeling the rest of the backing off, use 25% stretch to pull the tape up your back to your neck, ensuring that it doesn't touch the first piece you applied.
  • 8. Take a third full length piece of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 9. Using 80% stretch, apply the middle portion of the tape horizontally over the point of your pain.
  • 10. Peel off the rest of the backing and lay down the ends of the tape with no stretch.
  • 11. Rub the tape in to ensure sticking.

Option 2

NOTE: This application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

Neck Taping
  • 1. Take a full length piece of tape (about 10 inches long) and tear the backing off one end.
  • 2. Anchor the tape on your right side, directly below your hairline on the back of your neck.
  • 3. Peeling the rest of the backing off, use no stretch to apply the tape down the length of your neck, traps and top of your shoulder.
  • 4. Lay down the end of the tape with no stretch.
  • 5. Take another full piece of tape and tear the backing off one end.
  • 6. Anchor the tape on your left side, directly below your hairline on the back of your neck.
  • 7. Peeling the rest of the backing off, use no stretch to apply the tape down the length of your neck, traps and top of your shoulder.
  • 8. The second piece should be a mirror image of the first.
  • 9. Take a full length piece of tape and cut it in half, rounding the edges so you have two pieces that are each about 5 inches long.
  • 10. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 11. Using 50% stretch, apply the middle portion of the tape horizontally to the back of your neck, wherever the pain is most prominent.
  • 12. Peel the rest of the backing away and lay down the ends of the tape with no stretch.
  • 13. Rub the tape in to ensure sticking.

Taping the Hip Flexors

Option 1

NOTE: This application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

Hip Flexor Taping
  • 1. Take a full length piece of tape (about 10 inches long) and measure it from the point of pain on your hip down the length of your thigh.
  • 2. Tear the backing off the thigh end of the tape and anchor it to the front of your thigh with no stretch.
  • 3. Peel the rest of the backing away from the tape and use 25% stretch to apply the tape up the length of your hip to cover the point of your Hip Flexor pain.
  • 4. Lay down the end of the tape on your stomach using no stretch.
  • 5. Take another full length piece of tape and tear the backing off one end.
  • 6. Using no stretch, anchor the tape directly to the inside of where the first piece was anchored, making sure the two pieces don't touch.
  • 7. Peel the rest of the backing away from the tape and use 25% stretch to apply the tape up the length of your hip.
  • 8. Lay down the end of the tape on your stomach, using no stretch.
  • 9. Rub the tape in to ensure sticking.

Option 2

NOTE: This application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

Hip Flexor Taping
  • 1. Take a full length piece of tape (about 10 inches long) and cut it two thirds of the way down the center to make a "Y" shape.
  • 2. Tear the backing off the un-cut end of the tape and anchor it about 3 inches below your point of pain with no stretch.
  • 3. Remove the backing from the two arms and, using 25% stretch, apply them directly around the point of your pain, but not over it.
  • 4. Take another full length piece of tape and cut it two thirds of the way down the center to make a "Y" shape.
  • 5. Tear the backing off the un-cut end of the tape and anchor it on the inside portion of your thigh, diagonal to your point of pain, using no stretch.
  • 6. Peel the backing off the two arms of tape and, using 25% stretch, apply them directly around the point of pain, but not over it.
  • 7. Rub the tape in to ensure sticking.

Taping the Calf Muscles

Option 1

Calf Muscle Taping
  • 1. Place your calf on stretch.
  • 2. Take a full length piece of tape (10 inches) and tear the backing off one end.
  • 3. Anchor the tape to the back of your ankle with no stretch.
  • 4. Peeling the paper backing off as you go, apply the tape up the length of your calf using 25% stretch.
  • 5. Lay down the end of the tape with no stretch.
  • 6. Take another full length piece of tape and tear the backing off one end.
  • 7. Anchor the tape beside the first piece with no stretch.
  • 8. Peeling the paper backing off as you go, apply the tape up the length of your calf using 25% stretch to create a "V" with the first piece.
  • 9. Lay down the end of the tape with no stretch.
  • 10. Rub the tape in to ensure sticking.

Option 2

Calf Muscle Taping
  • 1. Place your calf on stretch.
  • 2. Take a full length piece of tape (10 inches) and tear the backing off one end.
  • 3. Anchor the tape to the back of your ankle and, using no stretch, apply it up and around your calf muscle.
  • 4. Take another full length piece of tape and tear the backing off one end.
  • 5. Anchor the tape beside the first piece and, using no stretch, apply it up and around your calf muscle to create a "U" with the first piece.
  • 6. Take a 5 inch strip of tape (half of a full length piece) and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 7. Apply the tape horizontally over your point of pain with 50% stretch in the middle and no stretch at the ends.
  • 8. Rub the tape in to ensure sticking.

Taping the Tibialis Anterior Tendon

Option 1

NOTE: This application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

Tibialis Anterior Tendonitis Taping
  • 1. Take a full length piece of tape (10 inches) and tear the backing off one end.
  • 2. Anchor the tape just above your inside ankle bone with no stretch.
  • 3. Peel off the rest of the tape backing and apply the tape up the front of your shin using 25% stretch.
  • 4. Lay down the end of the tape with no stretch.
  • 5. Take a half piece of tape (5 inches) and tear the backing in the middle, peeling it away so so you are holding onto the two anchor ends.
  • 6. Apply the tape horizontally over your point of pain with 100% stretch in the middle and no stretch at the ends.
  • 7. Take another 5 inch strip and tear the backing in the middle, peeling it away so so you are holding onto the two anchor ends.
  • 8. Take the 5 inch strip and cross over the other 5 inch strip to create an "X", again using 100% stretch in the middle and no stretch at the ends.
  • 9. Rub the tape in to ensure sticking.

Option 2

NOTE: This application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

Tibialis Anterior Tendonitis Taping
  • 1. Take a full length piece of tape (10 inches) and tear the backing off one end.
  • 2. Anchor the tape just ahead of your inside ankle bone with no stretch.
  • 3. Angle the tape towards the front of your shin and apply it using 80% stretch.
  • 4. Lay down the end of the tape with no stretch.
  • 5. Take one full length piece of tape (about 10 inches) and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches in length.
  • 6. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so so you are holding onto the two anchor ends.
  • 7. Using 25% stretch in the middle and no stretch at the ends, apply the tape horizontally over your point of pain.
  • 8. Follow Step 7 for any additional points of pain.
  • 9. Rub the tape in to ensure sticking.

Taping Outer Knee Injuries

Option 1

Outer Knee Taping
  • 1. Position your knee at 90°.
  • 2. Take a half piece of tape (5 inches) and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 3. Using 100% stretch in the middle and no stretch at the ends, apply the tape horizontally over the point of pain on the outside of your knee.
  • 4. Take another 5 inch piece of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 5. Using 80% stretch in the middle and no stretch at the ends, apply the tape on an angle over the first piece to create an "X".
  • 6. Take a full length piece of tape (10 inches) and tear the backing off one end, anchoring it right below the "X" with no stretch.
  • 7. Apply the tape down over your point of pain with 80% stretch, bending it towards your thigh.
  • 8. Lay down the end of the tape with no stretch.
  • 9. Rub the tape in to ensure sticking.

Option 2

Outer Knee Taping
  • 1. Take a full length piece of tape (10 inches) and tear the backing in the middle, peeling it away so you're holding onto the two anchor ends.
  • 2. Apply the tape just below the bottom of your kneecap using 100% stretch in the middle.
  • 3. Bend your knee up and lay down the ends of the tape on either side of your kneecap with no stretch.
  • 4. Take another full length piece of tape and tear the backing off one end.
  • 5. Using no stretch, anchor the tape on the outside of your knee, about 2-3 inches above the point of pain.
  • 6. Using 100% stretch, pull the tape down over your point of pain.
  • 7. Lay the end of the tape down with no stretch.
  • 8. Rub the tape in to ensure sticking.

Taping the Back of the Knee

Option 1

Back of Knee Taping
  • 1. Put the back of your knee on stretch.
  • 2. Take a full length piece of tape (10 inches) and tear the backing off one end.
  • 3. Anchor the tape just below one side of the back of your knee with no stretch.
  • 4. Peel off the rest of the backing and apply the tape up the back of your leg with 50% stretch.
  • 5. Lay down the end of the tape with no stretch.
  • 6. Take another full length piece of tape and tear the backing off one end.
  • 7. Anchor the tape just below the back of your knee, on the opposite side, with no stretch.
  • 8. Peel off the rest of the backing and apply the tape up the back of your leg with 50% stretch.
  • 9. Lay down the end of the tape with no stretch.
  • 10. Rub the tape in to ensure sticking.

Option 2

NOTE: This application is to be used with 3 inch wide tape. Part of this application was applied over clothing for demonstration purposes only. When using this application, apply it directly to your skin.

Back of Knee Taping
  • 1. Put the back of your knee on stretch.
  • 2. Take a full length piece of tape (10 inches) and make 4 cuts down the length of the tape, 1/4 from the bottom.
  • 3. Tear the backing off the un-cut end and anchor it about 4 inches below your Baker's Cyst, using no stretch.
  • 4. Peel the backing off the two outer strips.
  • 5. Apply the two outer strips up the back of your thigh using 50% stretch.
  • 6. Lay down the ends of the tape with no stretch.
  • 7. Peel the backing off the two inner strips.
  • 8. Apply the two inner strips around (but not touching) your Baker's Cyst, using 50% stretch.
  • 9. Lay down the ends of the tape with no stretch.
  • 10. Rub the tape in to ensure sticking.

Osgood-Schlatter Taping

Option 1

Osgood-Schlatter Taping
  • 1. Bend your knee to 90°.
  • 2. Take a full length piece of tape (10 inches) and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 3. Take one of the 5 inch pieces of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 4. Using 80% stretch in the middle, apply the tape diagonally over the point of pain on your knee.
  • 5. Lay down the ends of the tape with no stretch.
  • 6. Take the other 5 inch piece of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 7. Using 80% stretch in the middle, apply the tape diagonally over your point of pain to create an "X" with the first piece of tape you applied.
  • 8. Lay down the ends of the tape with no stretch.
  • 9. Rub the application in to ensure it sticks.

Option 2

Osgood-Schlatter Taping
  • 1. Bend your knee to 90°.
  • 2. Take a full length piece of tape (10 inches) and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 3. Take one of the 5 inch pieces of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 4. Using 75% stretch in the middle, apply the tape horizontally over the point of pain on your knee.
  • 5. Lay down the ends of the tape with no stretch.
  • 6. Take the other 5 inch piece of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 7. Using 80% stretch in the middle, apply the tape just below but overlapping with the first piece you applied, to ensure the entire painful area is covered.
  • 8. Lay down the ends of the tape with no stretch.
  • 9. Rub the application in to ensure it sticks.

Popliteus Muscle Taping

Option 1

Popliteus Muscle Taping
  • 1. Put the back of your knee on stretch.
  • 2. Take a full length piece of tape (10 inches) and tear the backing off one end.
  • 3. Anchor the tape to the outside portion of the back of your knee using no stretch.
  • 4. Using 50% stretch, apply the tape diagonally across the back of your knee and down to your upper calf area, making sure the tape is covering the painful area.
  • 5. Lay down the end of the tape with no stretch.
  • 6. Rub the application in to ensure it sticks.

Option 2

Popliteus Muscle Taping
  • 1. Put the back of your knee on stretch.
  • 2. Take a full length piece of tape (10 inches) and tear the backing off one end.
  • 3. Anchor the tape to the back of your thigh, on the inside portion of your leg, using no stretch.
  • 4. Using 50% stretch, apply the tape diagonally across the back of your knee and down to your upper calf area.
  • 5. Lay down the end of the tape with no stretch.
  • 6. Take another full length piece of tape and anchor it to the back of your thigh, on the outside portion of your leg, using no stretch.
  • 7. Using 50% stretch, apply the tape diagonally across the back of your knee and down to your upper calf area, creating an "X" with the first piece you applied.
  • 8. Lay down the end of the tape with no stretch.
  • 9. Rub the application in to ensure it sticks.

Extensor Tendonitis Taping

Option 1: Ankle

Ankle Extensor Tendonitis Taping
  • 1. Take a full length piece of tape (10 inches) and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  • 2. Take one of the 5 inch pieces of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 3. Apply the tape horizontally over the point of pain on the top of your foot, using 50% stretch in the middle and no stretch at the ends.
  • 4. Take the other 5 inch strip of tape and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  • 5. Apply the tape horizontally right above and overlapping with the first piece of tape you applied to ensure the entire painful area is covered, using 50% stretch in the middle and no stretch at the ends.
  • 6. Take a full length piece of tape and tear the backing off one end.
  • 7. Anchor the tape in front of the first two pieces of tape (right below your toes) using no stretch.
  • 8. Using 50% stretch, apply the tape up the top of your foot and ankle to your shin.
  • 9. Lay down the end of the tape with no stretch.
  • 10. Rub the application in to ensure it sticks.

Option 2: Forearm

Forearm Extensor Tendonitis Taping
  • 1. Take a full length piece of tape (10 inches) and cut it down the middle until there's only an inch or two left on the end.
  • 2. This should create two anchor arms, which need to be rounded off at the ends.
  • 3. Tear the backing off the un-cut end of the tape and anchor it to your medial epicondyle (bony protrusion on the outside of the elbow) with no stretch.
  • 4. Peel the backing off the left anchor arm and use 50% stretch to apply it down your forearm, laying down the end with no stretch.
  • 5. Peel the backing off the right anchor arm and use 50% stretch to apply it down your forearmm, laying down the end with no stretch.
  • 6. Rub the application in to ensure it sticks.

Forum Content from the Health Care Company King Brand®

Any product reviews for hip labrum repair products?


I am a 53 year old, very active, female.  I am 5'4" and weight 121-124.  In good shape for my age.  I don't drink, smoke or take any drugs;  prescription or otherwise (other than advil).

I have labral tears in both hips from kick boxing.  I am also now experiencing pain from bursitis, I believe as a result of my altered walking from the labral tears.

I had surgery in 2009 for a labral tear in my right hip, which I injured at some point, unknowingly.  The surgery to repair the tear alleviated the pain "somewhat', but I've never fully been back to 100%.

I  was, up until about 6 months ago, kickboxing 3 times a week, cardio 5 days and working out with my personal trainer 2 days a week.

I am now down to cardio 2 times a week and working out with my trainer 2 days a week.  I am unable to do a lot of exercises due to the pain in my hips.  Very, very frustrating.

I have looked through the forum and don't see any testimonials, or comments, regarding the products listed to repair a hip labral tear.  I am going to try the products on the website, as my doctor is recommending surgery and I am resistant since it didn't work last time.

I would love to hear from someone(s) regarding their use of the products;  the bfst, the cold wrap and the kb tape, as it relates to hip issues.  And any other insight or words of wisdom.

thanks so much


Re: Any product reviews for hip labrum repair products?


Thank you for your interest in King Brand!

We do have products that can help to heal Hip Labrum Tears.  I have included a link with more information.

http://kingbrand.com/./Hip-Labrum-Tear.php

If you require any further information or assistance, please contact us.

Desiree



→ Click here for the the full King Brand® Forum



How to Tape Injuries