Kinesiology Tapes >> Instructions for the Neck, Knee, and Wrist

Instructions for kinesio taping

Do you have tension in your neck and shoulders, pain in your knees, or wrists? Kinesio tapes can provide relief. Our step-by-step instructions will help you apply the colorful strips correctly.

What are kinesiology tapes and how effective are they?

Taping involves sticking strips of elastic tape to the skin in certain areas and according to specific rules to help relax the muscles and fascia and reduce pain.

The skin receptors are directly influenced when the tape is applied. Pain is reduced and the muscles are stimulated. Taping is like a constant massage. It supports microcirculation (nutrient exchange and cell transport through capillaries) and lymph drainage, breaks down fascial adhesions, and improves the mobility of muscles and joints.

Important Tip

Use elastic tape and cut the strips to the right length before applying them. Round off the corners to make them stick longer. If you are allergic to bandaids, have open wounds, a skin condition, poor circulation, or had long-term cortisone therapy, do not use the tape.

Kinesiology Tapes: Step-by-Step Instructions

1. Neck problems

Localized neck problems involve burning, nagging pain around the cervical vertebrae (sometimes also radiating from the neck to the shoulders). These symptoms are often followed by limited mobility in the cervical spine. Incorrect posture at work (e.g. sitting) or sports are common causes of these problems.

How can you prevent neck problems?

Make sure you sit up straight at your computer in an ergonomically correct position. When doing sports, the physical exertion should be balanced to avoid muscular imbalances. You can do the exercises in our article “5 Exercises to Relieve Neck Pain” to help with this.

2. Runner’s Knee

Do you have a stabbing pain in the outer side of your knee? It might be runner’s knee. Usually the problems develop due to improper running technique, incorrect training, or underdeveloped muscles.

You can do the exercises in our article “Top 7 Exercises for the Runner’s Knee” to help with this.

3. Jumper’s Knee

Jumper’s Knee is a chronic reaction to overuse or an injury to the patellar tendon, which joins the bottom of the kneecap or patella to the shin bone.

You can do the exercises in our article “Do You Have a Case of Jumper’s Knee?” to help with this.

4. Wrist Problems

Overuse or improper strain (e.g. during bodyweight training) can lead to pain, swelling, and limited mobility in the wrist.


None of the tapes should be attached all the way around the wrist. Make sure you do not attach it too tight. If your fingers fall asleep or your hand turns pale, remove the tapes immediately.

Tip for problems:

It’s important to warm up and cool down before/after your workout and also stretch to prevent problems with your wrists. Another helpful tip is to gradually increase the intensity of your training and schedule in recovery times. If the pain is acute, it is important to cool and rest your wrist. Avoid straining the joint.You can do the exercises in our article “Bodyweight Training: 5 useful exercises to stay injury-free” to help with this.


If you feel no improvement after treating the problem yourself, you need to see a doctor. Manual (myofascial) therapy, ultrasound, anti-inflammatory medication, shockwave therapy, and injections can offer further relief, and possible causes can be clarified.


Dr. Matthias Kirchmayr Matthias is a general medical practitioner who specializes in the treatment of the musculoskeletal system. He mainly works according to the fascia distortion model. View all posts by Dr. Matthias Kirchmayr