Does Kinesiology Tape Work?

Can kinesiology tape better your athletic performance and reduce pain and swelling? Many athletes and trainers think so.

Ever watch a football or basketball game and notice players sporting brightly colored tape on their limbs? These vibrant strips, known as kinesiology tape or K-tape, aren’t just for show — they’re designed to support muscles and joints while allowing full movement.

Athletes and trainers say kinesiology tape reduces pain and swelling by improving blood and lymphatic fluid flow. However, can it actually enhance performance and speed recovery? Let’s dig deeper to find out.

What is kinesiology tape?

Invented by a chiropractor in the 1970s, kinesiology tape is a thin, flexible material made of cotton or a cotton blend, with an acrylic adhesive that sticks to the skin. Unlike traditional athletic tape, which immobilizes joints, K-tape is designed to move with your body, making it ideal for workouts and athletic events.

Since then, it’s become a popular way for athletes and trainers to recover smoothly from injuries as they ease back into their routines. A 2021 survey, including members of the National Athletic Trainers Association, Academy of Orthopedic Physical Therapy, and American Academy of Sports Physical Therapy, revealed that 74% of athletic trainers applied K-tape for post-injury treatment, and 67% of them used it for pain reduction.

When applied, K-tape lifts the skin slightly, reducing pressure on inflamed tissues and compressed blood vessels. This can improve circulation, which helps damaged tissue heal.

However, research is mixed on its effectiveness, with some studies finding it beneficial while others say it has no measurable impact.

• One study found that kinesiology tape significantly reduced pain and increased range of motion in osteoarthritis patients.
• Other research is less conclusive, such as this study that found no reduction in swelling when the tape was applied to a sprained ankle.

No research has definitively concluded that K-tape significantly boosts athletic performance. Some experts also believe it may have a placebo effect where athletes feel more confident and supportive, which can influence performance.

Can kinesiology tape benefit you?

If you’re considering using K-tape, speak to your physician or physical therapist first. Kinesiology tape is not a cure for a serious musculoskeletal injury or condition. Rather, it’s best used as a complement to a comprehensive physical therapy program, which includes rest and rehabilitation exercises.

K-tape is generally safe but should be avoided in the following cases:

• If you have an open wound or skin infection
• If you have conditions like cancer or deep vein thrombosis
• If you experience an allergic reaction to the tape’s materials

Before using K-tape, test a small area of skin to check for irritation and sensitivity.

Tips for applying kinesiology tape

Kinesiology tape is available commercially with many brands on the market. For the best results, ask a physical therapist or trainer to show you how to apply it properly. If applying it at home, follow these tips:

• Prepare Your Skin: Make sure the skin is clean, dry, and free of lotions. Shaving the area may help the tape adhere better.
• Measure Carefully: Cut the tape to fit the area you’re treating.
• Apply It: Peel off the backing without touching the adhesive side. Stick the first two inches to your skin without stretching. Pull the tape gently as you apply it, leaving the last two inches unstretched. Rub the tape to secure it in place.
• Monitor Wear Time: Kinesiology tape can be worn for up to a day. If you notice irritation, remove it immediately

The best way to remove kinesiology tape is during a shower, but you can also apply baby oil to loosen the tape. To take the tape off on dry skin, lift one corner. Lift the strip with one hand while the other hand presses on the skin. Then, gently push the skin away from the tape to avoid discomfort.

Get expert physical therapy support

At All Sports Physical Therapy, our therapists are trained to treat orthopedic pain with every tool available, including kinesiology tape. We’ll customize a comprehensive treatment plan to get you moving like before. Contact us today for a consultation.