Kinesiology Tapes >> Instructions for the Neck, Knee, and Wrist
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.
1. Measure the tape, cut the length you need, and round off the corners to tape one part of the trapezius muscle.
2. Now tilt your head forward at an angle to preload the muscle. Tape from the acromion (the bone on the top of your shoulder) to the neck. The ends of the tape should not be stretched. Activate the tape by rubbing it.
3. Repeat this on the other side.
4. Now the second tape will be applied. Tilt your head forward. Attach the tape about 1 cm below your hairline without stretching it. Activate the tape by rubbing it.
5. Repeat this on the other side.
6. Ideally, the attached tapes should have small horizontal wrinkles when your head is up straight.
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.
1. Measure the tape, cut the length you need, and round off the corners.
2. Attach the end of the tape to the outer side of the lower leg, starting just below the knee. The ends of the tape should not be stretched.
3. Preload the muscle and fascia by moving your leg to the other side. Apply the tape up to your hip without tension. Activate the tape by rubbing it.
4. This is what a taped runner’s knee should look like.
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.
1. Measure the tape, cut the length you need, and round off the corners.
2. Preload the muscle by bending your knee.
3. Attach the tape at the base of the patellar tendon…
4. ...up to the hip. The ends of the tape should not be stretched. Activate the tape by rubbing it.
5. Now apply another piece of tape across this about 1 cm below the lower pole of the patella. Activate the tape by rubbing it.
6. This is what a taped jumper’s knee should look like.
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.
1. Cut the tapes to the width of your palm, round off the corners.
2. Attach the first tape across the inside of the wrist.
3. The ends of the tape should not be stretched. Activate the tape by rubbing it.
4. Apply the second tape across the outside of the wrist: it should overlap about 2 cm with the first tape. The ends of the tape should not be stretched. Activate the tape by rubbing it.
5. Then attach the third tape to the inside of the wrist. The ends of the tape should not be stretched. Activate the tape by rubbing it.
6. This is what a taped wrist should look like.
Important:
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.
Important!
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.
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