Item added to basket

product name

How to do Tape Jobs with Kinesiology Tape – A Simple Guide

Kinesiology Tape Jobs

Have you ever wondered how an athlete actually tapes themselves up for competition? Those tape jobs with pieces of Kinesiology Tape elaborately shaped to help with certain injuies are often hard to work out.

That’s why we’re going to show you how to tape some of the simplest parts of your body in the most simple way we can.

If you need a reminder of the terms we’ll use in this simple taping guide, check out our How do you use Kinesiology Tape? – The Basics, Blog.

Taping your Lower Back with K Tape

What you need: Three I strips, two identical in length and one shorter.

Back Tape Job

  • Get into a seated position and bend forward as much as is comfortably possible.
  • Apply the first two strips vertically along the lower back, parallel to each other, from the bottom of the spine up to the bottom of the ribs. There should be little to no stretch on these two strips as your back is fully stretched.
  • Without changing the position of your back, apply the third strip of tape horizontally across the two vertical strips, targeting the sore or painful point of your lower back. Unlike the first two strips, there should be a moderate stretch of about 50% applied to the middle of the area of this final strip. Remember that the anchor at either end of the tape is stuck to the skin with no stretch.

 

Taping your Knee with K Tape

What you need: One I strip cut into a donut, one shorter I strip.

Knee Tape Job

  • Sit down, raise you knee slightly and place a cushion or pillow underneath it.
  • Before creating the donut, measure the I strip by ensuring it will cover from bottom of the patellar tendon below the kneecap.
  • Once you’ve cut the donut shape, apply the first anchor over the patellar tendon and open out the donut shape over the kneecap, so the top of it is visible through the hole. This should be applied with 50% stretch.
  • Apply the edges of the hole around the sides of the kneecap and continue application, with the remainder of the tape covering the bottom of the quadriceps above the kneecap.
  • The shorter I strip of around five inches should then be applied horizontally below the knee cap, also with 50% stretch.

 

Taping your Calf with K Tape

What you need: Two I strips, identical in length.

Calf Tape Job

  • Position your foot behind you and stretch your calf with your heel placed firmly on the ground.
  • Place the anchor of the first strip of tape just above the top of the Achilles tendon on the back of your left, and apply with the 25% stretch around the right-hand side of the calf muscle.
  • Do the same with the other strip, but place the bottom anchor so it overlaps the bottom anchor of the first strip, and apply it over the left-hand side of the calf muscle.

 

Taping your Neck with K Tape

What you need: One Y strip, one I strip.

Neck Tape Jobs

  • Position yourself so your neck is stretched fully downwards and your head is facing the floor.
  • Place the anchor of the Y strip between the middle of the shoulder blades and extend the two tails vertically up towards the neck, without any stretch and leaving a small gap between them.
  • Targeting the sore of painful area of the neck, apply the I strip horizontally at full stretch.
  • If it is easier, tear the backing in the middle of the tape rather than at the end, so the adhesive is exposed in the middle but you are still able hold both anchors – similar to how you would apply a plaster.

 

Taping your Shin with K Tape

What you need: Three I strips, one longer and two shorter.

Shin Tape Jobs

  • From a sitting position, keep the knee slightly bent but extend the leg and the ankle so that the foot is pointing downwards away from the leg.
  • Apply the longer I strip vertically from the bottom of the shin to the top with a 50% stretch. Ensure that it covers the specific area of pain.
  • Now, focus on the area of pain nice more. Take the two shorter (around five inches long) I strips and, both horizontally, place one above the area of pain and one below. They should be applied with a 75% stretch.

 

 

Want to see some taping options for your tape jobs? Head on over to our Taping & Strapping Area of our online shop.