How to Tape Injuries

General Taping Information


Keep reading to find out how tape can help aid your injury and prevent further tissue damage. Whether you have a tear, strain, sprain or chronic condition, there is a tape application out there that can provide the affected area with extra support and protection.

Not sure what you’re looking for when shopping for tape? We have advice on what kinds of materials and styles to look for, and which ones you should avoid. We also have information on how to prepare the area for taping and how to customize the application to your specific injury or condition.

Want to make your tape application as effective as possible? Read our Taping Tips to find out. Not sure when you’re supposed to wear the tape? It’s easy -- tape is designed to be worn any time, but is particularly important during physical activity. Read on to find out more!

Athletic Tape

Why Use 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.

Safe Tape Vs. Toxic Tape

What To Look For In 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.

Black Rolled Out Pre-cut Tape Pink Rolled Out Continuous Tape

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.

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.

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.

Tape Sprays are Toxic

Application Preparation

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.

Athletic Tape

Customize Your Application

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.

Tear the Tape Backing

Taping Tips

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.

Wear Tape While at Work

When To Wear Tape

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.

Possible Side Effect of Temporary Redness

Why Do I Have Redness After Removing Tape

For most people who use Kinesiology Tape, they use it with no negative side effects. One of the most common side effects is temporary redness when removing the tape. This is because the adhesive that helps the tape stick, may cause a temporary redness that will go away in a half hour. You may also notice the adhesive pattern on your skin as well. This is nothing to worry about, as it's temporary. To reduce the redness when removing the tape, removing it in the shower will help with the temporary irritation.

If you have a sensitive skin, you may use kinesiology tape, but it may irritate your skin. Applying a small test strip of tape can help ensure that your skin can tolerate the adhesives in the tape.

If you have thin skin due to aging, inury, or as a side effect of medication use, you may wish to apply a small test strip to ensure your skin can tolerate the adhesive properties from the tape and not cause any skin breakdown.

Forum Content from the HealthCare Company King Brand®

Anterior and Posterior hip Labral Tear

Hello! I am wondering how long a hip labral tear takes to heal with the bfst treatment! I have struggled with lots of hip pain throughout track and football football season and I don’t want to sit on these sports this year or get surgery! Track, football and CrossFit is my life and I can barely sprint and run now because of this injury! Surgery is the absolute last option! I am really hoping this will work. Doctors have been saying to me, “a labral tear cannot heal by itself.” I’m not fully sure that is true. Honestly I really don’t know even if I have a labral tear because of the extremely high false positive rate on the mri’s. They said I have bursitis and a labral tear. And I also think I have piriformis syndrome and snapping hip syndrome. This has been a real pain for me the last year and a half especially because I am trying to get a scholarship and this injury is really holding me back. I really want to know if this will work if I use it consistently? Also it might be a little harder to heal because of high intense workouts I’ve been doing. Thank you for anyone’s help.

Re: Anterior and Posterior hip Labral Tear

Thank you for your interest in King Brand. Our products are designed to help speed up your natural healing process by first decreasing inflammation and then promoting blood flow.

The labrum is an awkward area to treat to begin with. Our products will get deep within and the BFST will help to heal the cartilage, but it takes longer than other soft tissues due to the absorption (diffusion) into the cartilage itself as there is no direct blood supply. See the link below for more information on treating a hip labral tear.

We recommend starting with the Back/Hip ColdCure Wrap. This wrap comes with 3 gel inserts that you will put in the freezer or fridge and then place inside the neoprene wrap before applying it to the body. The ColdCure treatments help to bring down pain, swelling, and inflammation by applying a cold compress. These treatments can be done in 20 minute intervals (20 minutes on, 20 minutes off, and 20 minutes back on) or you can put a little more time between treatments depending on how comfortable you are with the cold. You should do this for a few days and look for a reduction in inflammation and tenderness to the touch.

When inflammation and pain have gone down you can start the Back/Hip BFST Wrap treatments. The BFST Wrap simply improves the blood flow without causing any additional strain in the surrounding area. It uses electromagnetic energy to penetrate deep within the tissues and it is a similar technology to ultrasound. During treatments you should not be feeling a high heat like you would with a conventional heating pad. One 20 minute treatment will improve blood flow for 3-4 hours after. We recommend that you start on level 1 and do the treatments 4 times a day to receive the best results. Once that warming sensation goes away on level one that is when you would move to level 2. The more BFST treatments you do, the less warming sensation you will feel. That is a good sign. As the warmth lessens from treatment to treatment, this means your circulation is improving. Our BFST wraps come with a soft neoprene wrap that is secured to the body using velcro straps. When using the BFST Wrap it is best to apply it directly onto the skin because the effects of BFST will be lessened if there is a clothing barrier in between the Energy Web (component inside the wrap) and the body. Most people start to notice an improvement after about 3 weeks of BFST treatments.

When the body is at rest, blood flow circulation is impaired. When the body is moving, blood flow improves. You need to rest the affected area in order to avoid re-injury since physical activity during recovery can further strain your injury. But while at rest, you’re not getting the blood flow you need to heal. With BFST, you can rest and receive the additional blood flow your injury needs to heal.

Additional info on when to use ColdCure and BFST:
If you have been active and you may have strained your hip, that is NOT the time to do BFST. That is when you use ColdCure. Additionally, do a ColdCure treatment immediately after any significant physical activity. You may not have noticed it but there may be additional inflammation from re-injury. ColdCure treatments will attempt to minimize the damage.

There is no limit to how often or how many times you can use ColdCure. As long as you want more, use it more. You can keep swapping the extra gel packs from your freezer into the wrap as long as you like. The only restriction is to wait 30-45 minutes after your last ColdCure treatment before following with a BFST treatment. As well, after a BFST treatment, it is best to wait an additional hour before using ColdCure again unless you are feeling significant pain.

Combination Treatment. To learn how to combine your BFST & ColdCure
treatments most effectively, please visit

Another product to consider would be our KB Support Tape. The KB Support Tape is designed to be applied any time you want extra support and protection for your hip. The tape provides ongoing compression throughout the day, so you get swelling relief that's light, comfortable and doesn't restrict movement. The KB Support Tape also helps to prevent re-injury by providing damaged tissue with targeted support and protection. There is no need to remove KB Tape when giving ColdCure Treatments. The Cold will easily penetrate the tape. BFST can be moderately affected by KB Tape. If the tape is covering the target area, the effects of BFST will be lessened if there is significant tape in between the Energy Web and the body. If Tape just covers a small part of the affected treatment area it is not a concern. See below some helpful links about taping.

KB Support Tape:
Taping the hip:

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