Hampton - Adams Kinesiology Tape Ebook

KINESIOLOGY TAPING
USER GUIDE
THANK YOU FOR BEING A CUSTOMER!
Thanks for trusting Hampton Adams with your taping needs.
Our goal at Hampton Adams is to ensure we provide Premium Quality

Grade A Tape. Along with our product, we want to provide the best ways
to stay safe while using it.
Although this eBook may be short, it’s to the point (just how most of us
like things).
Below you’ll find chapters that we found to be very

informative in helping you to get the most out of your athletic tape.
If you have any questions feel free to visit us at:

HamptonAdams.com
Happy Reading
-2-
WARNING
DO NOT use Kinesiology tape if you are suffering from (but not limited to):
1. Deep Vein Thrombosis (DVT, or blood clots): if a clot were to break
free and travel to the heart, brain, or lungs, it could be fatal.
2. Renal Insufficiency: Sending extra fluid to insufficient kidneys could
be very dangerous due to the fact that the kidney can become over-
whelmed. Taping any part of the body during this time could cause kid-
ney failure.
3. Congestive Heart Failure: Moving fluid back to a weak heart could
overwhelm the heart and cause heart failure.
4. Infection - Tape should never be applied in the vicinity of any infec-
tion. Moving fluid associated with an infection can cause the infection to
spread.
5. Cancer: if cancerous cells are present in the body, this could cause the
spread of those cells to the rest of the body.
Please consult a licensed physician if there are any questions or doubts

you have on whether or not kinesiology tape is for you!
-3-
INTRODUCTION
Sрrаinеd ankles, muscular dаmаgе оr tiѕѕuе injuriеѕ are juѕt but a

fеw riѕkѕ the athlete in all of us encounters. Who wants to be in pain?
Dеfinitеlу not уоu. Kinеѕiоlоgу tаре iѕ аll you nееd fоr kеерing your
muѕсlеѕ safe, and continue doing what you love! Made of cotton with
the perfect elasticity, this аllоws frееdоm оf mоvеmеnt. It ѕuрроrtѕ аnу
оvеr-wоrkеd muѕсlе or ѕkеlеtаl part аnd thuѕ prevents furthеr damage
frоm happening.
This tape comes in a variety of colors and sizes. It’s a roll of magic!
A gооd kinesiology tаре should еliminаtе mоiѕturе and аllоw gооd аir
сirсulаtiоn. Mоrеоvеr, еnѕurе уоu buу оnе mаdе of соttоn.
It’s important to find the right tape for you.
-4-
GENERAL INFORMATION
What is Kinesiology Tape?

Kinesiology tape, also known as K-tape, is a thin, stretchy fabric made
from cotton or a cotton/nylon blend. The tape is latex free with a hypoal-
lergenic, medical-grade acrylic adhesive that is flexible, comfortable, and
non-irritating to most skin types. K-tape is applied directly over an af-
fected joint or muscle group or around its borders, rather than wrapped
tightly around an injured body part like traditional athletic tape. Another
significant difference between traditional athletic tape and kinesiology
tape is: the adhesive pattern, the elasticity, and the variety of colors and
patterns you can find the tape in. The wave - like pattern the adhesive
follows allows the skin to breathe, and moisture to pass through easily,
as a result, applications can be worn 3 - 5 days at a time. The elasticity
of the tape allows injured muscles or joints to move freely which helps
them heal faster than if they were immobilized.
Important Instructions for Use:

1. Clean skin & trim excessive hair.
2. Assume the active position (i.e. bent knee).
3. Apply with a gentle stretch, directly to skin.
4. Rub tape to warm & active adhesive.
5. End tape application on skin.
6. Do not stretch 2 inches on each side of application.
7. If you have skin sensitivity consult your physician before use.
8. Round edges of tape.
9. Do not over stretch tape as it can lead to skin irritation even blisters.
10. Remove with warm water and soap or lotion.
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11. Remove slowly.
12. Do not use on open wounds.
13. Adult supervision required when applying to children.
14. Kinesiology tape is not a cure or substitution for a doctor.
What Are the Benefits of Kinesiology Tape?

The list of benefits this tape has to offer can go on and on, it did in
fact earn its rightful name as “magic tape”. Down below are some of the
features that this tape has to offer:
• Most people can apply it themselves.
• It’s one of the most inexpensive, yet effective therapeutic modalities
available.
• There are no side effects, and very few contraindications (indication
against the advisability).
• Although efficient on its own, it can be paired with other therapeutic
methods for an even greater impact.
• It can be worn for several days, while providing the same healing
benefits offered at the first application.
The physical benefits include:

• Pain relief.
• Reduced swelling and inflammation.
• Accelerated recovery from bruises and contusions.
• Relieves and/or prevents muscles spasms and cramping.
• Quicker recovery of overused muscles.
• Aids injured muscles and joints without restricting range of motion.
• Allows athletes to remain active while injured.
• Enhances strength and muscle tone poorly-toned or weak muscles.
How Does Kinesiology Tape Work?

Kinesiology tape offers relief to compressed muscles. It can increase
lymphatic drainage and blood flow by interacting with the skin, underly-
ing fascia, the nerves and the circulatory system under the skin.
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Injured Area Before K-Tape:
After trauma, various fluids and blood build in the area, resulting in
bruises or swelling. These fluids exert pressure on the sensory nerves,
causing pain. The inflammation from the injury could block the lymphat-
ic drainage vessels, preventing the swelling from receding. Along with
the drainage vessels, blood vessels are also compressed, which, in turn,
reduces the delivery of oxygen and nutrients for healing. The healing
response will be delayed the longer the cycle of pain and inflammation
continues. Basically, kinesiology tape speeds up the healing process by
Injured Area After K-Tape:

When applied correctly over an injured area, kinesiology tape gently
lifts the skin, creating small convolutions or wrinkles on its surface (as
pictured above). These convolutions create space between the skin and
the tissues below, altering areas of positive and negative pressure. Once
lymphatic vessels are able to dilate, excess fluid is drained from the area,
reducing the pressure on blood vessels and pain receptors. The delivery
of oxygen and nutrients is enhanced to the injured tissues as blood flow
improves, accelerating the healing process.
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WHERE TO APPLY KINESIOLOGY TAPE
Bruises with Hampton Adams:

One striking example of this phenomenon is shown when strips are
applied to large contusions.
When kinesiology tape is used on a bruise, the tape allows blood to

drain, and encourages fresh blood to travel to the area, promoting heal-
ing.
Most Common
Achilles Elbow Pregnancy
Ankle Foot Shoulder
Arm Hand Spine
Back Hip Thigh
Calf Knee Wrist
Kinesioloigy tape is used to treat hundreds of common injuries affect-

ing the: wrists, elbows, knees, lower back, calves and ankles. KT Tape
can be used almost virtually anywhere.
-8-
HOW TO APPLY KINESIOLOGY TAPE
Precautions: Do not apply kinesiology tape on any skin surface that

is damaged or broken. This includes but is not limited to scrapes, cuts,
sunburn, burns, or any type of rash or irritation.
Individuals with sensitive skin should apply a test piece for up to 24

hours before a full taping. If skin irritation occurs, remove tape immedi-
ately.
Do not overstretch the tape, especially at the ends. When the ends
of the tape are applied to the skin with stretch, they can pull on the skin
and cause rashes and/or blistering.
Skin preparation
Skin must be completely clean and dry, free of any lotions or oils.
Wash the area with soap and water, or wipe the area with alcohol or
hand-sanitizer. After application, wait at least one hour before sweating,
swimming, or showering. If applying after exercise, ensure perspiration
has ceased, and the area is completely dry.
For best results, areas with significant amounts of hair should be

clipped close to skin.
Preparing and applying the tape

K-tape can only be applied once. To avoid irritation, the tape should
not be stretched after application. All ends should be applied to skin, not
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to another piece of tape. After applying, rub tape briskly from the center
to the ends to activate the adhesive. While wearing the tape, avoid rub-
bing ends on clothing or other objects. To dry, gently pat dry with a tow-
el. Do not use any form of heat to dry the tape for it is heat-activated and
may become difficult to remove.
If it won’t stick, check that all skin and tape preparation and applica-
tion guidelines above were followed. It can be challenging to get tape to
stick to wet skin or areas that have receive repeated body contact.
Removing the tape

To remove tape, pull in the direction of hair growth, and in a downward
direction on the arms or legs. Press the skin at the end of the taped area
while gently peeling tape back to minimize discomfort. Tape that is still
strongly adhered to skin may be loosened by soaking with baby oil, veg-
etable oil.
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KINЕЅIО TAPING TECHNIQUE
Applying the tape in 7 steps
1. Locate The Exact Area Of Your Body Where The Tape Needs To Be
Applied.
It’s important to locate the correct area that needs to be supported.
You should take time on this step to make sure that the tape is placed
correctly. It’s crucial to make sure that the tape is placed correctly so it
has the best chance at being able to work for you. It may take a few re-
peated taping applications before you get the Kinesiology Tape in exact-
ly the right place, but you should feel more supported immediately.
2. Measure The Amount Of Tape That Is Required For Your Injury.

Measure the right amount before cutting it so you’re able, where pos-
sible, to use one continuous strip of tape.One continuous piece will hold
tension and provide support much better than multiple small pieces will.
Multiple pieces of tape may be required to fully support an injured area,
so don’t be afraid to use more tape. You’ll soon feel where the tape is
and isn’t necessary.
3. Cut The Right Length Of Tape From The Roll And Round The Edg-
es.
Once you’ve cut the correct amount of tape that you need, cut the
ends so they’re rounded. Rounding the edges of the tape before you put
it on will help the tape to stay on for longer. It’s much harder to catch an
edge if the ends have been rounded. Depending on the activity and how
long you plan on wearing your Kinesiology Tape, most products will stay
on for a couple of days.
4. Apply Before Beginning Exercise.

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You should apply Kinesiology Tape at least 30 minutes before you
begin exercise, this allows the tape to stick before you begin to sweat.
Your skin should be clean and dry to give the tape the best chance of
working. Wash your skin to remove any oils or lotions and dry vigorous-
ly. Also, consider shaving excess hair to reduce pain upon tape removal
and to aid adhesion.
5. Stretch The Muscle That Needs Taping And Remove The Backing
On The Tape.
It’s important to apply the tape while the muscle is stretched to stop
the tape from being too tight when you’re moving and stretching your
muscles. You’ll also be able to feel the support and get the right amount
of tension in the tape straight away. This will ensure that it is definitely
supportive rather than restrictive. Only remove the tape backing when
you’re sure of the position you’ll be placing the tape. Be careful not to let
the tape stick to itself.
6. Here Are Two Ways Of Applying Kinesiology Tape, Depending On

Your Injury:
If a muscle is tight and in need of relief from injury, make sure that
there is no tension when you apply the tape. Begin where the muscle is
attached to the bone via the tendon and finish in the opposite direction.
Unlike the previous method, if the injury is more long-term, apply the
tape with some tension. Begin at the start of the muscle and move to-
wards the tendon. Add tension to the tape by stretching it in the middle.
Don’t stretch the ends as they need to be firm anchors, holding the Kine-
siology Tape in place.
7. Once It’s In The Correct Position, Rub The Tape.

Rubbing the tape vigorously will warm and activate the adhesive on
the tape, leading to more longevity and durability from the tape. Most
tapes last just a day or two, so this step is important to get the most
from your tape.
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1. The “I” strip
Typically “I” strips are used to
support muscles, tendons, and liga-
ments. They are often used to facil-
itate your rotator cuff, gluteus mus-
cles, quadriceps, or Achilles’ tendon.
The “I” strip can also be used on
your low back and middle back to
help you maintain proper posture.
To make an “I” strip, simply cut off the amount of kinesiology tape you
will need. Use scissors to round the corners to prevent the tape from
being easily pulled off when rubbing against clothing.
2. The “X” strip

An “X” strip is used when kine-
siology tape is needed to cover a
large area and needs to cross mul-
tiple joints. The tabs of the “X” strip
crossover sensitive areas such as
the back of your knees or front of
your elbows. This strip is commonly
used to facilitate your hamstrings,
which cross both your hip joint and the back part of your knee joint. To
make an “X” strip, cut an “I” strip, and then cut lengthwise from one end
of the tape towards the center. When you are about halfway through the
tape, turn the tape around and cut lengthwise from the other end, leav-
ing about 1-2 inches of tape uncut in the center.
3. The “Y” Strip

The “Y” strip is a piece of kine-
siology tape that is used to cross
sensitive areas of your body such
as behind your knee or in the front
of your elbow. It is also common-
ly used for applications to control the position of your kneecap as in
patellofemoral stress syndrome or a subluxing patella. The “Y” strip is
typically not as long as the “X” strip. A “Y” strip can be made easily by
cutting an “X” strip in half. If you need a smaller “Y” strip, cut an “I” strip,
- 13 -
and then cut the strip lengthwise in half, leaving about 1-2 inches on one
end.
4. The Fan
The Fan is a type of kinesiology
tape used to control swelling of your
leg or arm. It is commonly used in
lymphedema management or for
superficial contusions and swell-
ing. To make a fan, simply cut an
“I” strip, and then make three cuts
lengthwise through the tape, leaving
about 1-2 inches uncut at one end. This creates four small strips of tape
that can then be used to fan out over your swollen arm or leg.
5. The Lift Strip

The lift strip, commonly referred
to as the Band-Aid, is often used to
support injured tissues or to treat
muscle knots or trigger points. The
lift strip helps to lift skin and tissues
off of sore muscles and trigger
points. It is also used to treat super-
ficial bruises. The lift strip is made
by cutting a small “I” strip. The middle portion of the strip is exposed and
then stretched 75-100%. This full stretch is then applied to your body
over the injured area. Then the smaller end pieces are applied to your
body with no stretch, creating a small Band-Aid that lifts the skin and
tissues off of your trigger point.
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Achilles tendonitis:
The Achilles tendon is the largest tendon in the body. It connects the
calf muscles to the heel and is active during almost all activities includ-
ing walking, jumping, and swimming. This dense tendon can withstand
large forces, but can become inflamed and painful during periods of
overuse. Pain results from inflammation (tendonitis) from overuse or
trauma or a degenerating tendon (tendinosis). KT Tape helps treat this
condition by increasing circulation and support.
WHAT YOU NEED 2 strips of KT
TAPE 1 full 10” strip 1 full 10” strip
cut in half BEFORE YOU START
APPLY BEFORE ACTIVITY Apply
one hour before beginning activity
CLEAN SKIN Clean dirt, oils and
lotions from area ACTIVATE ADHE-
SIVE After application rub tape vig-
BODY POSITIONING Strip One
Point toes towards the shin 0% stretch 50% stretch

ANCHOR: a full strip under the APPLY: the tape up the Achilles
bottom of the arch with no with 50% stretch.
stretch. FINISH: Lay the last two inch-
es of the tape down without
stretch.
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Strip Two Strip Three
ANCHOR: Anchor ANCHOR: If there
the middle of a is pain higher up
half strip over the on tendon, anchor
point of pain. middle of a sec-
ond half strip to
FINISH: Lay the another point.
last two inches
of the tape down FINISH: Lay the
without stretch. last two inches
of the tape down
without stretch.
80% stretch 80% stretch
ANKLE STABILITY
This application can
be used for a variety of
ankle issues including
ankle sprains, stretched
ligaments, inflamed ten-
dons, or general ankle
weakness. KT Tape gives
support and stability to
the ankle.
WHAT YOU NEED 3 Position ankle at 90 degrees

full strips of KT TAPE BE-
FORE YOU START APPLY BEFORE ACTIVITY
Apply one hour before beginning activity CLEAN
SKIN Clean dirt, oils and lotions from area ACTI-
VATE ADHESIVE After application rub tape vigor-
ously to activate adhesive.
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Strip One
0% stretch 50% stretch 0% stretch

ANCHOR: Anchor a full strip APPLY: Apply tape down the FINISH: Lay the last two inches
two inches above the ankle outer ankle, across the bottom without stretch.
50% stretch. of the heel, and up the inner
side of the ankle.
Strip Two

ANCHOR: Anchor a full strip APPLY: Lay the tape around the FINISH: Lay the last 2 inches
along the instep of the foot. back of the heel and across the down without stretch on inside
arch with 50% stretch. of foot.
Strip Three

ANCHOR: Anchor a full strip APPLY: Lay the tape around the FINISH: Lay the last 2 inches
along the outside of the foot. back of the heel and across the down without stretch on inside
arch with 50% stretch. of foot.
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AVG wear: 2 days
The plantar fascia, or arch tendon, is a thick

band of connective tissue that runs from the heel
to the front of the foot. Arch pain may be trig-
gered by overtraining, poor-fitting or worn shoes,
weight gain, over pronation, or abnormal foot
structure. KT Tape helps treat this condition by
offering support and resting the tissues.
WHAT YOU NEED 3 strips of KT TAPE BEFORE

YOU START APPLY BEFORE ACTIVITY Apply
one hour before beginning activity CLEAN SKIN
Clean dirt, oils and lotions from area ACTIVATE
ADHESIVE After application rub tape vigorously
to activate adhesive.
Point toes up towards shin
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ANCHOR: Anchor full strip on APPLY: Apply strip along bot- FINISH: Lay the end down
ball of foot as shown without tom of foot and up the back of without stretch. Smooth tape
stretch. heel as shown with 50% stretch against the arch.
on tape.

ANCHOR: Anchor a second full APPLY: Apply tape around bot- FINISH: Apply last two inches
strip four inches above the inside tom of heel and up the outside of of tape without stretch.
of the ankle without stretch. ankle with 80% stretch on tape.

ANCHOR: Anchor a full strip APPLY: Apply tape across arch FINISH: Apply last two inches
slightly behind the first strip angled with 80% stretch. of tape on outside of foot with-
toward the arch without stretch. out stretch.
- 19 -
AVG wear: 2 days
The three peroneal muscles are located at

the surface of the outside of the lower leg. They
serve to turn the foot out and push it down (plan-
tarflex). The tendons run behind the ankle bone
and connect the muscles to the boney struc-
tures of the foot and ankle. Common causes of
pain include inversion ankle sprains, breaking
into a sprint while off balance, or simply overus-
ing these muscles resulting in inflammation. KT
Tape can reduce pain and speed the healing pro-
cess by increasing circulation, providing stability,
and relieving the pressure on the inflamed and
painful tendon.
WHAT YOU NEED 2 full strips of KT TAPE BE-

Position the ankle in a

90 degree angle
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ANCHOR: Anchor a full strip on APPLY: Apply the tape around FINISH: Apply the last two inch-
the inside heel without stretch the bottom of the heel and up es of tape without stretch.
on tape as shown. to the point of pain with 50%
stretch.

ANCHOR: Anchor a full strip on APPLY: Apply the tape around FINISH: Apply the last two inch-
the inside arch without stretch the heel to the outside of the es without stretch.
on tape. foot with 50% stretch.
- 21 -
AVG wear: 2 days
The ball of the foot is where the toes join the

rest of the foot. The area is very muscular and
is the site where many athletes put the majority
of the pressure during performance. Impact can
be intense, twisting on the area is common, and
without sufficient rest the area can become very
worn and painful. Many smaller muscles, bones,
ligaments, and tendons, and nerves all converge
here as well. Causes of pain on the ball of the
foot may include overuse, excessive running on
hard surfaces, form-fitting or worn shoes, weight
gain, or nerve issues. KT Tape reduces pressure
over the painful area, relieving pain.
WHAT YOU NEED 2 strips of KT TAPE 1 full

10” strip 1 full 10” strip cut in half BEFORE YOU
START APPLY BEFORE ACTIVITY Apply one hour
before beginning activity CLEAN SKIN Clean dirt,
oils and lotions from area ACTIVATE ADHESIVE
After application rub tape vigorously to activate
adhesive.
Place foot in neutral position
- 22 -
A second half strip can be
applied over the first strip for
additional support if desired.

ANCHOR: Anchor the middle FINISH: Lay down the ends
of a half strip of tape over the without stretch.
point of pain with 80% stretch.

ANCHOR: Point toes up. An- APPLY: Apply the tape down APPLY: Lay the last two inch-
chor a full strip behind the toes. the foot and up the back of the es of the tape down without
heel with 50% stretch. stretch.
0% stretch
FINISH: Smooth the tape
against the skin.
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AVG wear: 2 days
The top of the foot consists of many bones,

nerves, ligaments, and tendons that can all be
affected and painful. Causes of pain to the top
of the foot may include overuse, poorly fitting or
worn out shoes, or running on uneven surfaces.
KT Tape helps treat this condition by relieving
pressure, relaxing the associated muscles, and
increasing circulation.

adhesive.
Point toes away from shin
- 24 -
ANCHOR: Apply middle of a APPLY: Lay ends down without
half strip of tape over the point stretch.
of pain with 80% stretch.

ANCHOR: Apply the middle of a sec- APPLY: Lay ends down without
ond half strip higher on the foot with stretch.
80% stretch in the middle of tape.

ANCHOR: Anchor a full strip be- APPLY: Apply the tape up FINISH: Apply the last 2 inches
hind the toes. the foot to the shin with 50% without stretch.
stretch.
- 25 -
AVG wear: 2 days
The heel takes a great deal of repetitive force

with every step and can become susceptible to
injury and pain as those steps become forceful.
Causes of heel pain may include overuse, repeti-
tive impact, poorly fitting or worn shoes, or ankle
or calf tightness. This KT Tape application can
relieve heel pain by relaxing associated muscles.
WHAT YOU NEED 3 strips of KT TAPE BE-

Point toes up towards shin
- 26 -
ANCHOR: Anchor middle of a APPLY: Apply the ends of each
full strip of tape over the point side of the tape without stretch.

ANCHOR: Anchor middle of a APPLY: Lay the ends down
full strip of tape on the back of without stretch.
the heel with 80% stretch.

ANCHOR: Anchor a full strip on APPLY: Apply tape up the Achil- FINISH: Lay the last two inches
the midsole of foot. les tendon with 50% stretch. of tape down without stretch.
- 27 -
AVG wear: 2 days
PREPARE: Cut a full strip in half vertically,

creating two one-inch wide strips. Hereafter
these strips will be called narrow strips.
Place foot in a neutral position
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ANCHOR: Anchor a narrow APPLY: Lay tha tape around FINISH: Lay the end of tape
strip on the back of the outer the heel without stretch. At the along the outside of the toe with-
side of the heel. mid-arch, apply 80% stretch to out stretch. A second narrow
the side of the big toe. strip can be applied over the first

ANCHOR: Anchor the middle APPLY: Apply the ends without
of a half strip of tape over the stretch. For additional support,
point of pain. a second half strip can be ap-
- 29 -
AVG wear: 2 days
PREPARE: Cut a strip of tape vertically to

create two, one-inch wide strips. We will refer to
these strips as narrow strips.
Point toes towards shin
- 30 -
ANCHOR: Cut the narrow strip APPLY: Lay the ends down
to a three inch length. Apply around toe without stretch.
under the big toe with 80%
stretch.

ANCHOR: Anchor a narrow APPLY: Lay the tape under the
strip slightly behind the heel. foot without stretch to the big
toe and anchor on the toenail.
- 31 -
Bicep
AVG wear: 2 days
The bicep muscles and tendons run along
the front of your arm and to the front of the
shoulder. These muscles are responsible
for “curling” motions and raising your arm
in front of you. Causes of bicep pain may
include tears and strains to the muscle or
nerve, ligament, or tendon damage. KT Tape
relieves pressure, supports the muscle, and
may increase circulation to reduce pain.
WHAT YOU NEED 1 strip of KT TAPE BE-

FORE YOU START APPLY BEFORE ACTIVI-
TY Apply one hour before beginning activity
CLEAN SKIN Clean dirt, oils and lotions
from area ACTIVATE ADHESIVE After appli-
cation rub tape vigorously to activate adhe-
sive.
Stretch the bicep by holding arm out

to the side
- 32 -
ANCHOR: Anchor a full strip APPLY: Apply tape along the FINISH: Lay the last two inches
one inch above the inner elbow bicep with 25% stretch. down without stretch.
without stretch.
- 33 -
Triceps
AVG wear: 2 days
Tricep injuries include muscle pain and weak-
ness. Cause of pain may include overuse, landing
on an outstretched arm, or muscular imbalance.
KT Tape helps support the muscle by assisting
function through support, reduction of pressure,
and increasing circulation.
WHAT YOU NEED 1 strip of KT TAPE BEFORE

Reach behind the shoulders,

stretching the tricep
- 34 -
ANCHOR: Anchor a full strip APPLY: Apply the tape along FINISH: Lay the last two inches
on the upper tricep two inches the tricep with 25% stretch. of tape down without stretch.
from the base of the arm.
- 35 -
Wrist
AVG wear: 1 day
Causes of wrist pain may include typing for
long periods of time, overuse in sports, land-
ing on an outstretched hand, or carrying heavy
loads. KT Tape helps treat this condition by re-
lieving pressure to reduce pain, relaxing associat-
ed muscles, and may increase circulation.

adhesive.
Hold arm out with hand point-

ing down
- 36 -
ANCHOR: Anchor the middle of FINISH: Lay ends down around
a half strip of tape to the top of the wrist without stretch.
the wrist with 80% stretch.

ANCHOR: Anchor the middle FINISH: Apply the ends of tape
of a second half strip to the without stretch around the
bottom of the wrist as shown wrist.
with 80% stretch.

ANCHOR: Anchor a full strip on APPLY: Apply tape up the arm FINISH: Lay the last two inches
back of hand without stretch with 25% stretch. down without stretch.
- 37 -
AVG wear: 1 day
General elbow pain includes dull, aching pain

around the elbow. Causes of pain may include
overuse, inflammation, or trauma. KT Tape treats
this by increasing circulation, reducing pressure
around the area of pain, and providing support
and stability.

Hold arm out with hand point-

ing down
- 38 -
ANCHOR: Anchor a full strip APPLY: Apply tape around the FINISH: Apply the last two inch-
on the outer arm four inches elbow with 50% stretch. es of tape without stretch.
above the elbow.

on the lower bicep four inches inner elbow with 50% stretch. es of tape without stretch.
above from the elbow without
- 39 -
AVG wear: 2 days
Golfer’s elbow is a common overuse injury of

the inside portion of the elbow. Causes of golfer’s
elbow may include overuse or gripping objects
too tightly for long periods of time. KT Tape can
relieve pain by reducing pressure, relaxing mus-
cles, and increasing circulation.

adhesive.
Hold elbow out at a 90 degree

angle
- 40 -
ANCHOR: Anchor the middle FINISH: Lay ends down without
of a half strip of tape over the stretch.

ANCHOR: Anchor a second FINISH: Lay ends down without
half strip in an X pattern over stretch.
the first strip with 80% stretch
in middle of tape.

three inches above the elbow. point of the elbow and up the es of tape without stretch.
forearm with 25% stretch.
- 41 -
AVG wear: 2 days
Tennis Elbow is the inflammation of the out-

side portion of the elbow resulting in soreness
and tenderness. Causes of tennis elbow may
include overuse, racquet sports, or gripping ob-
jects too tightly. KT Tape helps treat this condi-
tion by relieving pressure, relaxing associated
muscles, and increasing circulation.

adhesive.
Bend elbow at 90 degrees in

front of the body
- 42 -
ANCHOR: Anchor the middle APPLY: Lay the ends of tape
of a half strip of tape over the down without stretch.

ANCHOR: Anchor the middle APPLY: Lay the ends of tape
of a second half strip in an X down without stretch.
pattern over the first strip with
80% stretch.

ANCHOR: Anchor a full strip on APPLY: Apply tape around the FINISH: Apply the last two inch-
the upper arm an inch above elbow over the point of pain es of tape without stretch.
the X pattern. toward the forearm with 25%
stretch.
- 43 -
AVG wear: 1 day
PREPARE: Cut a full strip in half vertically to

create two one-inch wide strips. Hereafter, these
strips will be called narrow strips.
“Jammed Finger” is a term that refers to the
many injuries of the ligaments and soft tissue
around the small joints of the fingers. Jammed
fingers are very common in ball handling sports
or activities where there is a high degree of
catching objects. Finger jams occur when a
compressive force hits the end of the finger,
causing inflammation and pain in the joint. KT
Tape stabilizes the joint without immobilizing it.
WHAT YOU NEED 1 strip of KT TAPE 1 full 10”

Hold hand up with injured fin- strip cut in half vertically BEFORE YOU START
ger pointed out
APPLY BEFORE ACTIVITY Apply one hour before
beginning activity CLEAN SKIN Clean dirt, oils and lotions from area
ACTIVATE ADHESIVE After application rub tape vigorously to activate
adhesive.
- 44 -
ANCHOR: Anchor a narrow APPLY: Lay the tape down over FINISH: Apply remaining tape
strip two inches below the the wrist without stretch. with 10% stretch towards the
wrist. tip of the finger. Then lay the
last inch of tape down without
0% stretch
ANCHOR: Cut a narrow strip in
half. Lay the tape around the
point of pain without stretch.
- 45 -
Thumb
AVG wear: 1 day
Cut one strip of tape into two one-inch wide
strips. Hereafter, these strips will be referred to
as narrow strips.
Thumb pain usually presents as pain at the

base of the thumb and wrist. Names such as
gamer’s thumb, mother’s wrist, and mommy
thumb are all common thumb conditions that
produce pain. KT Tape helps treat this condition
by providing support and stability, increasing
circulation, reducing pressure, and providing a
mechanical assist.
WHAT YOU NEED 2 strips of KT TAPE One 10”

Point the thumb up with the tip strip cut in half horizontally One 10” strip cut in
pointed forward
half length wise BEFORE YOU START APPLY BE-
FORE ACTIVITY Apply one hour before beginning activity CLEAN SKIN
Clean dirt, oils and lotions from area ACTIVATE ADHESIVE After applica-
tion rub tape vigorously to activate adhesive.
- 46 -
ANCHOR: Anchor a narrow APPLY: Apply tap to the fore- FINISH: Smooth the tape
strip over the nail without arm with 50% stretch on tape against the skin. Lay the last
stretch. two inches of tape down with-
out stretch.
ANCHOR: Tilt the wrist and APPLY: Apply the ends around
thumb down. the wrist without stretch.
If desired, a second narrow strip can be applied over the first strip us-
ing the same technique to add extra support.
Anchor the middle of a half strip of tape over the base of the thumb
with 80% stretch.
For additional support, apply a second half strip over the first.
- 47 -
AVG wear: 3 days
Potential causes of neck pain may include

stress, overuse, looking down while running, or
sleeping on it awkwardly. KT Tape helps treat
this condition by adjusting posture, relaxing mus-
cles, and relieving pressure to reduce pain.

Stretch the neck by tilting the head for-

ward and tucking the chin to your chest
- 48 -
ANCHOR: Anchor a full strip an APPLY: Apply tape up the neck FINISH: Apply the last two inch-
inch to the side of the spine. with 25% stretch. es without stretch.

ANCHOR: Anchor a full strip to APPLY: Apply tape up the neck FINISH: Lay the last two inches
the opposite side of the spine. with 25% stretch. of tape down without stretch.

ANCHOR: Anchor the middle of APPLY: Lay the last two inch-
a full strip of tape over the point es of each end down without
of pain with 80% stretch stretch.
- 49 -
AVG wear: 2 days
The shoulder is a complex and relatively un-

stable joint. There are many muscles and forces
that act on the shoulder, and when any of these
is overactive or underactive, problems can arise.
Potential causes of shoulder pain may include
overuse, stress to the area, ligament or tendon
damage, or muscle tears. KT Tape may increase
circulation, reduce pressure over the area of pain,
and offer support and stability to the shoulder.

Tilt the head away from the shoulder, looking down.

Place the arm around the front of the body
- 50 -
ANCHOR: Anchor a full strip APPLY: Apply the tape around
on the lower deltoid without the back of the shoulder with
stretch. 20% stretch as shown.

ANCHOR: Anchor a full strip APPLY: Apply tape up to the
half an inch below the first top of the shoulder with 20%
piece of tape without stretch. stretch.
POSITION: Move arm back as if throwing a bowling ball.
Apply the last two inches of tape without stretch.
- 51 -
AVG wear: 3 days
The rotator cuff is the group of muscles and

their tendons that act to stabilize the shoulder.
These muscles start at the shoulder blade and
connect to the upper arm to provide the needed
stability and mechanics of the shoulder. Causes
of rotator cuff injury may include overuse, tears,
motion beyond normal limits, or poor throwing
form. KT Tape can help treat this condition by
providing support and stability, relieving pressure
to reduce pain, and increasing circulation.

Tilt head away from the shoul- before beginning activity CLEAN SKIN Clean dirt,
der
After application rub tape vigorously to activate adhesive.
- 52 -
ANCHOR: Anchor a full strip APPLY: Apply the tape around FINISH: Apply the last two inch-
slightly under the point of pain the shoulder and under the es without stretch.
as shown without stretch. shoulder blade with 25%

ANCHOR: Anchor the middle of APPLY: Lay ends down without
a half strip of tape across the stretch.
first strip as shown with 80%
stretch.

ANCHOR: Anchor the middle APPLY: Lay ends of tape down
of second half strip across the without stretch.
first strip as shown with 80%
stretch.
- 53 -
AVG wear: 3 days
AC (acromioclavicular) Joint injuries are com-

mon in contact sports or accidents wherein a
collision with the tip of the shoulder occurs. In
fact, they are the most common reason an ath-
lete seeks medical attention following a shoul-
der injury. KT Tape helps treat this condition by
relieving pressure to reduce pain, providing sup-
port, and increasing circulation.
WHAT YOU NEED 2 - 10” strips of KT Tape cut

in half BEFORE YOU START APPLY BEFORE AC-
TIVITY Apply one hour before beginning activity
CLEAN SKIN Clean dirt, oils and lotions from
area ACTIVATE ADHESIVE After application rub
tape vigorously to activate adhesive.
Turn head away from shoulder

looking down
- 54 -
80% stretch
ANCHOR: the middle of a half
strip of tape over the point of
pain. Lay the ends down with-
80% stretch
ANCHOR: the middle of a sec-
ond half strip in an X pattern
over the first strip.

ANCHOR: the middle of a third APPLY: Lay ends down without
half strip at a diagonal over the stretch.
first two strips.
- 55 -
AVG wear: 3 days
Body position: Put the shoulder blades in a

retracted position while sticking the sternum or
chest out.
Unstable shoulders can be caused by overuse,
past shoulder injuries, ligament laxity, or flexor
dominance. KT Tape can help by improving pos-
ture mechanically and comfortably.
BEFORE YOU START YOU WILL NEED 2 strips

of KT TAPE APPLY BEFORE ACTIVITY Apply
Clean dirt, oils and lotions from area ACTIVATE ADHESIVE After applica-
tion rub tape vigorously to activate adhesive.
- 56 -
ANCHOR: one full strip of tape ANCHOR: tape towards the FINISH: Apply last two inches
at a diagonal, just off the spine top of the shoulder or AC joint to tape without stretch.
and going over the bottom of using 25% stretch.
the angle of the shoulder blaide

ANCHOR: one full strip of tape ANCHOR: tape along the line of FINISH: Apply last two inches
adjucent to the first strip of pain with 25% stretch. of tape without stretch.
tape without ...
- 57 -
SI Joint:
AVG wear: 3 days
Low back pain is often caused by complica-
tions arising from the SI Joint. Though the SI
Joint is not the singular cause of low back pain,
attention to the joint is important in assessing
and treating the pain. Athletes from all sports
and people from all walks of like experience
problems with the SI Joint due to its pivotal po-
sition in the body. SI Joint pain may be caused
by hip misalignments, pregnancy, poor posture,
or sitting for long periods of time. KT Tape helps
treat this condition by relieving pressure and in-
flammation around the area to reduce pain.

oils and lotions from area ACTIVATE ADHESIVE After application rub
- 58 -
ANCHOR: the middle of a full FINISH: Lay ends down without
strip of tape over the point of stretch.
pain.
80% stretch
ANCHOR: the middle of a half FINISH: Lay ends of tape down
strip at diagonal over the point without stretch.
of pain.
80% stretch
ANCHOR: the middle of anoth- FINISH: Lay ends of tape down
er half strip over the first strip without stretch.
as shown.
- 59 -
AVG wear: 3 days
Pain in the low back can be a very complicated

problem. Low back pain can be caused by hip
misalignments, sitting or standing for long peri-
ods of time, overuse, or blunt force trauma. KT
Tape helps treat this condition by relieving pres-
sure and providing support for the back.

Lean forward to stretch the
lower back
- 60 -
ANCHOR: Anchor middle of a FINISH: Lay ends down without
full strip of tape over the point stretch.

ANCHOR: Anchor the middle FINISH: Apply ends of tape
of a second full strip under the without stretch.
first strip with 80% stretch.
- 61 -
AVG wear: 3 days
Pain found in the middle of the back is general-

ly the result of tired and overworked muscles due
to poor posture, spinal misalignments, or stren-
uous activity. This can cause muscle imbalance,
muscle fatigue, pain, and tears. Spasms can be
associated with the pain and are primarily due to
poor nutrient circulation to the nervous system.
Use KT Tape to assist correct posture, relax over-
worked muscles, increase circulation, and pro-
mote the body’s natural healing process.
YOU WILL NEED 2 strips of KT TAPE BEFORE

Put the middle back on stretch by leaning comfortably
over with both hands forward on a chair or table
- 62 -
ANCHOR: one full strip of tape APPLY: tape towards the top of FINISH: Apply last two inches
just below the area of pain, just the shoulders along the spine of tape without stretch.
off the spine. using 25% stretch.

ANCHOR: one full strip of tape APPLY: tape towards the top of FINISH: Apply last two inches
adjacent to the first strip of the shoulders along the spine of tape without stretch.
tape without. using 25% stretch.
- 63 -
AVG wear: 3 days
The ribs are the individual bones that form the

rib cage. Potential causes of rib pain may include
excessive strain, blunt force, or abrupt changes
in direction. KT Tape helps treat the condition by
relieving pressure and increasing circulation.

Lift the arm over the head to

stretch ribs
- 64 -
ANCHOR: Anchor the middle FINISH: tApply the last two ANCHOR: Anchor the middle
of a full strip of tape with 50% inches of each end without of a second full strip above the
stretch below the point of pain. stretch. point of pain, parallel to first
strip, with 50% stretch.

FINISH: Apply the last two inch- ANCHOR: Anchor the middle FINISH: Apply the last two inch-
es of each end without stretch. of a third full strip over the first es of each end without stretch.
two strips with 50% stretch.
ANCHOR: Anchor the middle FINISH: Apply the last two inch-
of fourth full strip to form a box es of each end without stretch.
around the point of pain with
50% stretch.
- 65 -
AVG wear: 3 days
Disc pain can be caused by any number of

conditions that affect the vital components of
the spine. Discs can herniate and swell, slip away
from their correct positioning between the bony
vertebrae, or rupture. These issues cause pres-
sure on the many nerves that leave the spine
and make the simplest activities very painful. KT
Tape reduces pressure over the area and increas-
es circulation.
WHAT YOU NEED 2 full 10” strips of KT Tape

cut in half BEFORE YOU START APPLY BEFORE
ACTIVITY Apply one hour before beginning activ-
ity CLEAN SKIN Clean dirt, oils and lotions from
Lift the arm over the head to area ACTIVATE ADHESIVE After application rub
stretch ribs tape vigorously to activate adhesive.
- 66 -
ANCHOR: Anchor middle of a FINISH: Apply ends of tape ANCHOR: Anchor middle of a
half strip of tape over the point without stretch. half strip of tape over the point
of pain with 80% stretch. of pain with 80% stretch.

FINISH: Apply ends of tape ANCHOR: Anchor middle of a FINISH: Apply ends of tape
without stretch. half strip of tape over the point without stretch.

ANCHOR: Anchor middle of a FINISH: Apply ends of tape
half strip of tape over the point without stretch.
- 67 -
AVG wear: 3 days
Pain found in the middle of the back is general-

ly the result of tired and overworked muscles due
to poor posture, spinal misalignments, or stren-
uous activity. This can cause muscle imbalance,
muscle fatigue, pain, and tears. Spasms can be
associated with the pain and are primarily due to
poor nutrient circulation to the nervous system.
Use KT Tape to assist correct posture, relax over-
worked muscles, increase circulation, and pro-
mote the body’s natural healing process.
YOU WILL NEED 2 strips of KT TAPE BEFORE

Lean to the side to stretch ab- to activate adhesive.
dominal muscles
- 68 -
ANCHOR: Anchor a full strip of APPLY: tape over the line of FINISH: Apply last two inches
tape without stretch at a diag- pain. of tape without stretch.
onal two inches below the area
of pain.

ANCHOR: Anchor a full strip APPLY: Apply tape along the FINISH: Apply last two inches
adjacent to the first strip of line of pain with 25% stretch. of tape without stretch.
tape.
- 69 -
IT Band Hip:
AVG wear: 3 days
*Apply tape directly to skin, photos show
placement on body only
The IT Band, or iliotibial band, is a thick band

of fibrous tissue that runs down the outside of
the leg. The iliotibial band begins at the hip and
extends to the outer side of the shin (tibia) just
below the outside of the knee joint. The band
functions in coordination with several of the thigh
muscles to provide stability to the outside of the
knee. Pain may be caused by overuse, training
on hills or stairs, muscle imbalances, and over
pronation of the foot. This application of KT Tape
helps treat this condition by decreasing pressure
to reduce pain.
Flex hip by shifting it outward*
BEFORE YOU START WHAT YOU NEED 2 full

10” strips of KT Tape cut in half APPLY BEFORE ACTIVITY Apply one
hour before beginning activity CLEAN SKIN Clean dirt, oils and lotions
from area ACTIVATE ADHESIVE After application rub tape vigorously to
activate adhesive.
- 70 -
ANCHOR: Anchor the middle of FINISH: Lay down the ends ANCHOR: Anchor the middle
a half strip tape over the point without stretch. of another half strip with 80%
of pain with 80% stretch. stretch across the other strip.

FINISH: Lay down the ends ANCHOR: Anchor the middle FINISH: Lay down the ends of
without stretch. of another half strip with 80% the tape with no stretch.
stretch across the other two.

ANCHOR: Anchor the middle FINISH: Lay down the ends
of another half strip with 80% with no stretch. Rub the tape
stretch across the other strips. vigorously to activate the adhe-
sive.
- 71 -
AVG wear: 3 days
The calf muscles are responsible for extending

the foot in the push-off phase of running. These
muscles are often subjected to soreness as a
result of overuse injuries such as inflammation
and tissue damage. KT Tape helps treat this con-
dition by relaxing the muscles, increasing circula-
tion, and reducing pressure.
WHAT YOU NEED 2-3 strips of KT TAPE BE-

Stretch the calf
- 72 -
ANCHOR: Anchor a full strip APPLY: Apply tape around me- FINISH: Apply the last two inch-
three inches above the base of dial side of the calf with 25%. es of the tape without stretch.
the heel without stretch.

ANCHOR: Apply a full strip of APPLY: tape 2-3 inches below
tape around the lateral side of the point of pain.
the calf to form a V using the
same technique used with the
first strip.
- 73 -
AVG wear: 3 days
The shin serves to point the toes and foot

upwards (dorsiflexion). Causes of shin splints
may include overuse, inflammation, poorly fitting
or worn shoes, drastic increases in activity, or
changes in running surfaces. KT Tape helps treat
the condition by relaxing associated muscles,
relieving pressure on tissue to reduce pain, and
increasing circulation.

adhesive.
Bend leg at a 45 degree angle
and point toes away from shin
- 74 -
ANCHOR: Anchor a full strip APPLY: Apply the tape up the FINISH: Apply the last two inch-
at the base of the shin without shin over the area of pain with es of the tape without stretch.
stretch. 50% stretch.

ANCHOR: Anchor the middle APPLY: Apply ends of tape
of a half strip of tape below the without stretch.

ANCHOR: Anchor middle of APPLY: Lay the ends down
a second half strip above the without stretch.
- 75 -
AVG wear: 2 days
The posterior shin serves to point the toes and

foot downwards (plantarflexion).Causes of poste-
rior shin splints may include over pronation, over-
use, running on uneven surfaces, poorly fitting
or worn shoes, or compensation from injury on
opposite leg. KT Tape helps treat this condition
by relieving pressure to reduce pain, providing
support, and increasing circulation.

Toes up towards the shin
- 76 -
ANCHOR: Anchor a full strip on APPLY: Apply tape under the FINISH: Lay the last two inches
the outer heel opposite to the foot and up the heel with 50% of tape down without stretch
side of the pain without stretch. stretch.

ANCHOR: Anchor a full strip APPLY: Apply tape under the FINISH: Lay the last two inches
beside the first strip on the foot with 50% stretch until it of tape down without stretch.
outer heel without stretch. reaches the ankle.
At the ankle, point toes away from shin and apply tape up the leg with
50% stretch.
- 77 -
AVG wear: 3 days
The quads are the large set of powerful mus-

cles that span the front of the thigh from the hips
to the knees and act as hip flexors and knee ex-
tenders. Strains involving microtears, cramping,
and tightness can be felt when the quads are in-
jured or not performing properly. Causes of quad
pain may include overuse, dehydration, muscle
strains or tears, impact on the muscle, or rapid
deceleration. KT Tape helps treat this condition
by supporting and relaxing the involved muscles.

Stretch the quad
- 78 -
ANCHOR: Anchor a full strip APPLY: Apply tape up the quad FINISH: Lay the last two inches
of tape without stretch on the with 25% stretch. down without stretch.
inner quad two inches above
the knee.

ANCHOR: Anchor a full strip APPLY: Apply tape up the quad FINISH: Lay the last two inches
on the outer quad two inches with 25% stretch. down without stretch.
above the knee without stretch.
- 79 -
AVG wear: 3 days
Strains involving micros-tears in the muscles,

cramping, and tightness can be felt when the
hamstrings are injured or not performing prop-
erly. Strains are not caused by contact, but by
bursts of speed or an abrupt change in direction.
Inadequate flexibility, muscle fatigue, poor form,
and return to activity prior to complete healing of
a prior injury are all potential causes of a ham-
string injury. KT Tape can be used to relax the i
njured muscles and increase circulation to the
area and can provide significant pain relief.

of KT TAPE APPLY BEFORE ACTIVITY Apply
Place leg to be taped in a straight position
while the other leg is brought forward with the
knee bent
- 80 -
ANCHOR: one full strip of tape APPLY: tape along the line of FINISH: Apply last two inches
at base of hamstring just above pain with 25% stretch. of tape without stretch.
bend in knee.

ANCHOR: one full strip of tape APPLY: tape along the line of FINISH: Apply last two inches
adjacent to the first strip of pain with 25% stretch. of tape without stretch.
tape without.
- 81 -
AVG wear: 3 days
A groin strain is an injury to the adductor mus-

cles that bring the leg back towards the body.
Less severe strains pull the muscle beyond their
normal range of motion and create incomplete
micro-tears. More severe strains tear the muscle
fibers in total and can even cause a complete
tear of the muscle. KT Tape helps treat this con-
dition by relaxing the muscles, providing support
and stability, and increasing circulation.

Stretch the groin as shown
- 82 -
ANCHOR: Anchor a full strip FINISH: Apply the last two inch-
of tape to the side of the knee es of tape without stretch.
on the inner muscles of leg as
shown with no stretch.

ANCHOR: Anchor a full strip FINISH: Apply the last two inch-
parallel to the first strip as es of tape without stretch.
shown.
- 83 -
AVG wear: 3 days
*Apply KT Tape directly to skin, photos are for

body placement only
Hip flexor pain is a relatively uncommon injury

to the front of the hip that is more predominant
in younger adults and females. However uncom-
mon it may be, when one suffers from a hip flex-
or injury or strain, it can be very painful. The hip
flexor muscles serve to flex the thigh and pull the
knee upward. Causes of hip flexor pain may in-
clude uneven motions or training, running on hills
or stairs, or abrupt starts and stops. KT Tape re-
laxes associated muscles, provides stability and
support, and may increase circulation.

Stretch the skin on hip by leaning back- FORE YOU START APPLY BEFORE ACTIVITY
wards and bringing legs under the body
as shown* Apply one hour before beginning activity CLEAN
SKIN Clean dirt, oils and lotions from area ACTIVATE ADHESIVE After
application rub tape vigorously to activate adhesive.
- 84 -
ANCHOR: a full strip without APPLY: Lay the tape diagonally FINISH: Apply last two inches
stretch 3 inches below the toward hip over the point of without stretch on tape.
point of pain.* pain with 25% stretch.

ANCHOR: a full strip of tape APPLY: Apply the tape over the FINISH: Apply the last two inch-
inside the first strip as shown. point of pain with 25% stretch. es without stretch.
- 85 -
AVG wear: 3 days
Apply directly to the skin. Photos are for place-

ment only.
The gluteus muscles are the three main mus-

cles that make up the buttocks. These muscles
rotate the hip to the outside, extend the trunk of
the body, and perform movements such as the
squat and lunge. The gluteus muscles’ role in
extending the legs is extended to stabilizing our
core as we stand or move and providing a cush-
ion as we sit. Causes of gluteus pain may include
overuse, hip misalignment, muscle imbalances,
sitting or standing for long periods of time, or
abrupt changes in training. KT Tape helps treat
this condition by relaxing the overworked mus-
cles and increasing circulation.
Stretch the gluteus
YOU START APPLY BEFORE ACTIVITY Apply one
hour before beginning activity CLEAN SKIN Clean dirt, oils and lotions
from area ACTIVATE ADHESIVE After application rub tape vigorously to
activate adhesive.
- 86 -
ANCHOR: Anchor tape two APPLY: Apply the tape over the FINISH: Lay the last two inches
inches above and diagonal to line of pain with 25% stretch. of tape down without stretch.
the area of pain.

ANCHOR: Apply a second strip APPLY: Apply the tape over the FINISH: Lay the last two inches
of tape parallel to the first strip line of pain with 25% stretch. of tape down without stretch.
with the same technique used
with the first strip.
- 87 -
Outer Knee:
AVG wear: 3 days
Causes of outer knee pain may include IT
Band Syndrome, overuse, overtraining, poor
training form, or training on hills or stairs. KT
Tape relieves knee pain and promotes the heal-
ing process.

adhesive.
Position the knee at a 90 de-

gree bend
- 88 -
ANCHOR: Anchor the middle APPLY: Lay ends down without
of a half strip of tape over the stretch.

ANCHOR: Anchor the middle APPLY: Apply ends of tape
of a second half strip in an X without stretch.
80% stretch.

ANCHOR: Anchor a full strip APPLY: Apply the tape up FINISH: Apply the last two inch-
between the lower ends of the the thigh as shown with 25% es of tape without stretch.
X without stretch. stretch.
- 89 -
AVG wear: 3 days
The Pes Anserine is the joining of three tendons

on the front and inside portion of the lower knee
area. The bursae in this area allow for smooth slid-
ing of these tendons with the medial hamstrings
and the medial collateral ligament. The bursae will
often become inflamed during periods of over-
use and cause mild to moderate pain. The three
muscles (Sartorius, Gracilis, and Semitendinosus)
whose tendons insert into this area all serve to flex
the knee and affect hip position. This application of
KT Tape helps by relieving pressure to reduce pain,
relaxing muscles, and increasing circulation.
WHAT YOU NEED 2 strips of KT TAPE 1 full 10”

strip 1 full 10” strip cut in half BEFORE YOU START
APPLY BEFORE ACTIVITY Apply one hour before
beginning activity CLEAN SKIN Clean dirt, oils and
lotions from area ACTIVATE ADHESIVE After appli-
Position the knee at a 90 de-
gree bend cation rub tape vigorously to activate adhesive.
- 90 -
ANCHOR: Anchor the middle FINISH: Apply the ends of tape
of a half strip of tape over the without stretch.

ANCHOR: Anchor the middle FINISH: Apply the ends without
of a second half strip in an X stretch.
80% stretch.

ANCHOR: Anchor a full strip APPLY: Lay the tape around FINISH: Apply the last two inch-
between the lower ends of the the knee and up the thing with es of tape without stretch.
X without stretch. 25%.
- 91 -
AVG wear: 3 days
Knee pain can be caused by any number of

issues. The kneecap, or patella, could be moving
incorrectly. One or more meniscus may be torn,
ruptured, or inflamed. There may be arthritis,
plica, chrondomalacia, or any number of issues
with the bones that constitute the knee. KT Tape
helps treat any of these conditions by relieving
pressure, providing stability, and improving mus-
cle function in the knee.

of KT TAPE 2 full 10” strips 1 full 10” strip cut in
half APPLY BEFORE ACTIVITY Apply one hour
adhesive.
Bend the knee at a 90 degree
angle
- 92 -
ANCHOR: middle of a half strip APPLY: lay ends down without ANCHOR: Anchor full strip 10
of tape under kneecap with stretch (a second half strip can inches above the kneecap.
80% stretch. be added for additional sup-
port).

ANCHOR: Apply tape around APPLY: tape across lower knee FINISH: lay last two inches
outer edge of kneecap with with 50% stretch. down without stretch.
25% stretch.

ANCHOR: repeat steps for APPLY: tape across lower knee FINISH: lay last two inches
previous strip with second full with 50% stretch. down without stretch.
strip, mirroring application on
other side of knee.
- 93 -
AVG wear: 3 days
Osgood-Schlatter’s is a condition that often

times shows up in young people who are grow-
ing very quickly. The point of pain is typically on
the tibial tuberosity, or the bump just below the
knee. KT Tape helps relieve pressure to reduce
pain and may increase circulation.
WHAT YOU NEED 1 full 10” strip of KT Tape

cut in half BEFORE YOU START APPLY BEFORE
ACTIVITY Apply one hour before beginning activ-
ity CLEAN SKIN Clean dirt, oils and lotions from
area ACTIVATE ADHESIVE After application rub
Bend the knee at 90 degrees
- 94 -
ANCHOR: Anchor the middle of APPLY: Apply ends of tape
a half strip of tape diagonally without stretch.
over the point of pain with 80%
stretch.

ANCHOR: Anchor the middle of APPLY: Apply the ends of tape
a second half strip across the without stretch.
first strip to form an X pattern
over the point of pain with 80%
- 95 -
AVG wear: 3 days
Pain at the back of the knee can be caused

by many issues including hamstring tendonitis,
a baker’s cyst, popliteal tendonitis, and other
conditions such as overuse, causing swelling or
inflammation. KT Tape helps treat this condition
by relaxing and supporting the muscles, reducing
pressure in the area of pain, and increasing circu-
lation.

Stretch the back of the knee
- 96 -
ANCHOR: a full strip three inch- APPLY: Apply the tape around FINISH: Apply the last two inch-
es below the lateral side of the the point of pain with 50% es of tape without stretch.
back of the knee. stretch.

ANCHOR: Repeat the previous APPLY: Apply the tape around FINISH: Apply the last two inch-
step applying the tape on the the point of pain with 50% es of tape without stretch.
medial side of the leg. stretch. on the tape.
- 97 -
CONCLUSION
Althоugh thiѕ fоrm оf taping has bееn аrоund fоr over 20 years,
many рrоfеѕѕiоnаl athletes were ѕееn using the tаре at the 2008 Bei-
jing Olуmрiсѕ and ѕinсе thеn it’s popularity has ѕоаrеd. Thеѕе dауѕ,
hоwеvеr, уоu’rе juѕt аѕ likely tо see Kinesiology taping on a ѕuburbаn
runner аѕ a рrоfеѕѕiоnаl ѕроrtѕреrѕоn. The reason fоr its рорulаritу is
simple.
Thеrареutiс Kinesiology tаре iѕ made frоm stretchy, ѕtiсkу brеаthаblе
fаbriс thаt, оnсе аррliеd, ѕuрроrtѕ muѕсlе mоvеmеnt аnd hеlрѕ tо
calm inflаmmаtiоn аnd rеduсе раin. Aftеr аррliсаtiоn, the tape аllоwѕ
a full range of movement, whiсh iѕ whу аthlеtеѕ are finding it so crucial,
bоth in trаining аnd in competition.
Kinеѕiоlоgу tаре wоrkѕ in different wауѕ: It helps tо lift, ѕtrеtсh аnd
ѕuрроrt injured muѕсlеѕ, tendons аnd ligаmеntѕ, ѕо it саn bе еѕресiаllу
uѕеful for runnеrѕ ѕuffеring frоm runnеr’ѕ knее, рlаntаr fаѕсiitiѕ оr shin
ѕрlintѕ.
As thе tаре iѕ flexible, likе a rubber bаnd, it’s able tо еxраnd аnd соn-
trасt which аѕѕiѕtѕ tissue funсtiоn. This means thаt inflamed оr dam-
aged muѕсlеѕ аnd tendons are constantly рrоtесtеd аnd furthеr injurу
саn be аvоidеd. Thiѕ hеlрѕ to еxtеrnаllу ѕuрроrt injurеd tiѕѕuе whilѕt
allowing it to rеѕt аnd rераir.
Thе tape is vеrу thin аnd ѕоft tо thе tоuсh but it’s tensile ѕtrеngth аnd
durаbilitу allow it tо bе wоrn whilѕt competing in thе toughest еnvirоn-
mеntѕ. Triаthlеtеѕ аrе раrtiсulаrlу fоnd оf thiѕ therapy аѕ it аllоwѕ thеm
to continue tо соmреtе in all thrее diѕсiрlinеѕ: Swimming, Cусling &
Running.
Away from соmреtitivе sports and Kinеѕiоlоgу оffеrѕ benefits tо
раtiеntѕ with arthritis оr those ѕuffеring with muѕсlе, jоint аnd ligаmеnt
strains.
Unlikе conventional tарing tесhniquеѕ, Kenisio tарing does not
оссludе nоrmаl fluid flоw but inѕtеаd nоrmаl flow of bоdу fluidѕ iѕ
- 98 -
maintained аnd at the ѕаmе time, support аnd stability iѕ рrоvidеd to
thе injured аrеа оf thе body.
Mаdе оf еlаѕtiс mаtеriаl, the Kinеѕiо tape iѕ аррliеd оvеr thе affected
muѕсlе grоuр, оr juѕt рrоximаl оr distal tо the muѕсlе. Thе tаре givеѕ
ѕuрроrt tо the damaged muѕсlе withоut limiting too much mоvеmеnt
thаt will lеt уоu соntinuе with your daily tasks and activities. Because оf
this, nоrmаl muscle hеаling happens to the muscle.
There аrе vаriоuѕ mеdiсаl соnditiоnѕ where аррliсаtiоn of Kenisio
Tape iѕ bеnеfiсiаl. It iѕ used tо help раtiеntѕ ѕuffеring from different
problems, rаnging frоm hеаdасhеѕ to саrреl tunnеl ѕуndrоmе.
Tо knоw if you will bеnеfit from this tуре оf trеаtmеnt technique, it
wоuld bе bеѕt to аѕk your physiatrist or сhirорrасtоr.
Thanks for Reading!
- 99 -

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KINESIOLOGY TAPING

Thanks for trusting Hampton Adams with your taping needs.

Our goal at Hampton Adams is to ensure we provide Premium Quality

Below you’ll find chapters that we found to be very

If you have any questions feel free to visit us at:

Please consult a licensed physician if there are any questions or doubts

Sрrаinеd ankles, muscular dаmаgе оr tiѕѕuе injuriеѕ are juѕt but a

It’s important to find the right tape for you.

What is Kinesiology Tape?

Important Instructions for Use:

What Are the Benefits of Kinesiology Tape?

The physical benefits include:

How Does Kinesiology Tape Work?

Injured Area After K-Tape:

Bruises with Hampton Adams:

When kinesiology tape is used on a bruise, the tape allows blood to

Achilles Elbow Pregnancy

Ankle Foot Shoulder

Arm Hand Spine

Back Hip Thigh

Calf Knee Wrist

Kinesioloigy tape is used to treat hundreds of common injuries affect-

Precautions: Do not apply kinesiology tape on any skin surface that

Individuals with sensitive skin should apply a test piece for up to 24

For best results, areas with significant amounts of hair should be

Preparing and applying the tape

Removing the tape

Applying the tape in 7 steps

2. Measure The Amount Of Tape That Is Required For Your Injury.

4. Apply Before Beginning Exercise.

6. Here Are Two Ways Of Applying Kinesiology Tape, Depending On

7. Once It’s In The Correct Position, Rub The Tape.

2. The “X” strip

3. The “Y” Strip

5. The Lift Strip

BODY POSITIONING Strip One

Point toes towards the shin 0% stretch 50% stretch

80% stretch 80% stretch

WHAT YOU NEED 3 Position ankle at 90 degrees

0% stretch 50% stretch 0% stretch

0% stretch 50% stretch 0% stretch

0% stretch 50% stretch 0% stretch

The plantar fascia, or arch tendon, is a thick

WHAT YOU NEED 3 strips of KT TAPE BEFORE

Point toes up towards shin

0% stretch 80% stretch 0% stretch

0% stretch 80% stretch 0% stretch

The three peroneal muscles are located at

WHAT YOU NEED 2 full strips of KT TAPE BE-

Position the ankle in a

0% stretch 50% stretch 0% stretch

The ball of the foot is where the toes join the

WHAT YOU NEED 2 strips of KT TAPE 1 full

80% stretch 0% stretch

0% stretch 50% stretch 0% stretch

The top of the foot consists of many bones,

WHAT YOU NEED 2 strips of KT TAPE 1 full

Point toes away from shin