But giving your body the TLC it deserves doesn’t have to be so complicated or expensive.
Enter: kinesiology tape, or KT Tape.
The key to kinesiology tape working as it should?
Photo: Guido Mieth/Getty
Slapping some tape on your body willy-nilly won’t do your sore muscles or joint pain any favors.
At the very least, poor system can cause KT Tape to detach and pull on the skin ouch.
Tear the backing paper of the strip in the center.
Caitlin-Marie Miner Ong
Hold the strip horizontally with one hand on each end.
With a moderate stretch, apply the center of the strip directly below kneecap.
B.If needed, repeat with Half Strip 2, positioning the strip halfway overlapped on the first half strip.
Caitlin-Marie Miner Ong
Place the anchor on inner side of quad, a few inches above knee, directing strip toward kneecap.
With no stretch, apply the strip until top of kneecap.
Apply the last 2 inches with no stretch.
Caitlin-Marie Miner Ong
With no stretch, apply strip until top of kneecap.
Apply the last 2 inches with no stretch.
Rub all strips to activate adhesion.
Caitlin-Marie Miner Ong
Place the anchor about 4 inches below shoulder joint on outside of arm, directing the strip up arm.
(Place it so that the other end should reach top of shoulder.
)Reach injured arm across chest to slightly stretch back of shoulder.
Caitlin-Marie Miner Ong
Continue all the way to top of shoulder.
Apply the last 2 inches with no stretch.
Reach arm slightly back with palm facing forward.
Caitlin-Marie Miner Ong
Apply the last 2 inches with no stretch.
Do not overlap with Strip 1.
Rub both strips to activate adhesion.
Caitlin-Marie Miner Ong
Apply the anchor with no stretch on outside of ankle, in front of ankle bone.
Hold the anchor in place with one hand.
With other hand, pull the strip under heel and up to inside of ankle with a moderate stretch.
Caitlin-Marie Miner Ong
Apply the last 2 inches with no stretch above inner ankle bone.
Apply the anchor with no stretch on inside ankle bone.
Hold the anchor in place with one hand.
Caitlin-Marie Miner Ong
With other hand, pull the strip under heel and up to outside of ankle with a moderate stretch.
Apply the last 2 inches with no stretch above outer ankle bone.
With a moderate stretch, wrap the strip around back of heel toward inside side of heel.
Simultaneously smooth strip over with other hand.
Apply the last 2 inches with no stretch.
Hold the anchor with one hand.
With a moderate stretch, apply the middle of the strip across shin.
Apply the last 2 inches with no stretch.
Hold the anchor with one hand.
With a moderate stretch, apply the middle of the half strip across shin.
Apply the last 2 inches with no stretch.
Apply the anchor with no stretch on ball of foot.
Hold anchor in place with one hand.
With a moderate stretch, apply strip along bottom of foot to heel.
With no stretch, apply the remaining strip up back of heel.
Hold anchor in place with one hand.
Apply the last 2 inches with no stretch on inside of foot, above inner ankle bone.
Hold anchor in place with one hand.
(Theseseven stretchescan help ease your plantar fasciitis pain, too.)
Reach arm across body.
Stretch outer forearm by turning palm down and extending wrist, fingers pointed to the floor.
Apply the last 2 inches with no stretch.
Reach arm across body.
With a moderate stretch, apply the strip over the point of pain.
Apply the last 2 inches with no stretch.
Hold arm straight forward in front of body.
With no stretch, apply anchor on back of hand, directing the strip up forearm.
Hold hand with palm down and wrist flexed forward, fingers pointed to the floor.
With a light stretch, apply the strip along forearm, finishing before elbow joint.
Apply the last 2 inches with no stretch.
With no stretch, apply the anchor at thumb joint on side of wrist.
With a moderate stretch, apply the middle of the half strip across back of wrist.
Apply the last 2 inches with no stretch on opposite side of wrist.
Avoid overlapping the strip ends to prevent compression.
While standing, hinge forward at waist, putting a slight stretch on low back.
Apply the last 2 inches with no stretch.
B.Full Strip 2 (Blue): Tear the backing paper at the center of the strip.
While standing, hinge forward at waist, putting a slight stretch on low back.
Apply the last 2 inches with no stretch.
(Here’s what to do ifrunning is giving you lower back pain.)
How to Apply KT Tape for Calf Pain
A.
Sit on the floor with knee bent and foot resting flat on floor in front of body.
Straighten knee and flex toes.
Apply the last 2 inches with no stretch.
Straighten knee and flex toes.
Apply the last 2 inches with no stretch.
