As you may recall from our intro post on kinesiology taping, we’re going to focus on each muscle group/joint and show you how to use kinesiology tape in three distinct ways:

1. Immediately after injury  (for swelling and pain)
2. During the healing process (correction techniques to restore normal position and allow for healing)
3. Techniques to help improve strength + function

In this post, we’ re going to be talking about a taping application for the AC or acromio-clavicular joint. This joint lies on top of the shoulder and is where the clavicle (collar bone) attaches to the scapula. In the case of a “separated shoulder” this attachment is injured and those two bones are able to come apart. Depending on the severity of this injury, the clavicle may actually pop up due to ligament damage. The purpose of this tape application is to hold the bones together to allow the supporting structures to heal.

Anatomy

In your reading, you may have heard of something called the “shoulder girdle”. This is composed of three bones: the scapula, the clavicle, and the humerus. The scapula lays on the back of the rib cage (it is held in place by muscle) and connects to the clavicle/collar bone which wraps around from your breast bone/sternum. These two bones meet on the outside of the shoulder at the acromion (this is the bony bump on the outside of your shoulder). Just beneath the acromion is where the humerus (upper arm bone) attaches to the shoulder blade (the ball or head of the humerus connects to a socket in the scapula known as the glenohumeral fossa). Part of the reason it is referred to as the shoulder girdle versus simply the shoulder joint is because there are actually three joints- 1) where the scapula and the clavicle/collar bone meet at the acromion (this is your AC joint), 2) the glenohumeral joint where the humerus connects to the scapula, and 3) the sternoclavicular or SC Joint where the clavicle attaches to front of the rib cage at the sternum.

To find the AC joint, start by placing your fingers on your collar bone (clavicle). Trace this bone out towards your shoulder. You will notice that as you do so the bone curves back and then finishes with a small bump at the end. You can also trace the scapula forward to the acromion. If you’ve injured the AC joint, pressing down on the end of the clavicle will be uncomfortable. In the case of a severe AC injury, the end of the clavicle may actually be elevated and sticking up.

You can read more about the anatomy in this area and find palpation tips here.

What you will need:

1) Roll of kinesiology tape.

2) Sharpest scissors in the house.

Prep work:

1) Clean skin. This means no oils or lotions of any kind. You want your skin to be clean and more importantly dry. Moisture of any kind = tape will fall off or fail to stick altogether.

2) Hair care. Ideally, the less hair the better. Guys, this means that for best results you will need to trim any long leg hair or shave the calf area.

3) If clean, dry, and hairless skin still = no sticking of tape. Time to get some adhesive spray like Tuf Skin.

4) The tape should last 3-5 days. You can get it wet and shower with it on. Just towel dry it after. No hair dryer! The tape is heat activated.

Taping Techniques

1) AC joint mechanical correction strip

Key Points:

• Prep the skin first. For this application you will want to be seated and sitting up straight with good posture. No slouching! Let the arm rest comfortably at your side.
• Cut the tape so that it is long enough to cover the top of the shoulder (front to back) with 1-2″ of tape on either side (these are your anchors and must be applied without stretch). Round the edges to keep the tape from curling up on the ends or catching on your clothes.

• For this application you will want to apply 50-75% stretch to the tape. You want to hold that stretch and apply it down onto the AC joint. The goal here is to hold the two bones together and keep the clavicle in place!! Don’t sweat the 50-75%. Think medium stretch versus maximum “how far can I pull this tape” kind of stretch. Hold the anchors, stretch the tape and then with that same stretch, push the tape down over the AC joint.

• Once the tape is applied, remove the paper backing from the anchors and then simply lay the ends down. Rub the tape to warm up the adhesive. Here is what the finished application looks like:

• For further instructions on how to incorporate kinesiology taping into your self treatment regimen click here.

References

1) Capobianco, Dr. Steven and van den Dries, Greg. (2009). Power Taping, 2nd Edition, Rock Tape Inc, Los Gatos, CA.

2) Hammer, Warren. (2007). Functional Soft-Tissue Examination and Treatment by Manual Methods, 3rd edition. Jones and Bartlett Publishers, Inc, Sudbury, MA.

3) Kase, Kenzo, Wallis, Jim, and Kase, Tsuyoshi. (2003). Clinical Therapeutic Applications of the Kinesio Taping Method.

4) Muscolino, Joseph. (2009). The Muscle and Bone Palpation Manual. Mosby, Inc, St. Louis, MO.

As you may recall from our intro post on kinesiology taping, we’re going to focus on each muscle group/joint and show you how to use kinesiology tape in three distinct ways:

1. Immediately after injury  (for swelling and pain)
2. During the healing process (correction techniques to restore normal position and allow for healing)
3. Techniques to help improve strength + function

In this post, we’ re going to be talking about a taping application designed to inhibit the muscles of the shoulder to allow for rest and recovery. This is important in the case of a rotator cuff injury where the small tendons have become pinched and inflamed. When this happens muscle imbalances can occur and the shoulder blade can lose it’s normal alignment/mobility. As the body tries to compensate with the larger muscle groups (i.e. the deltoid), it can make this problem worse and lead to further injury.

Anatomy

For this taping application, we want to look at the muscles of the shoulder. The rotator cuff consists of four separate muscles: the supraspinatus, infraspinatus, teres minor and on the inside of the shoulder blade the subscapularis. All four of these muscles start on the shoulder blade and then insert onto the humerus (upper arm bone). Think of it like a hand laying on the shoulder blade and then wrapping its fingers over the joint. This is why even though it hurts in the front of the shoulder around the tendons, the real problem is in the muscles that become those tendons on the back of the shoulder.

Specifically for this application you will need to be able to find the spine the scapula. Think of the shoulder blade like a bony triangle that sits on the back of the rib cage and is held in place by muscle. The most prominent feature of the shoulder blade is the large bony ridge that runs across it. This is known as the spine of the scapula. If you reach over your shoulder with your fingers, this bony ridge will be easy to feel.

You can read more about the anatomy in this area and find palpation tips here.

What you will need:

1) Roll of kinesiology tape.

2) Sharpest scissors in the house.

Prep work:

1) Clean skin. This means no oils or lotions of any kind. You want your skin to be clean and more importantly dry. Moisture of any kind = tape will fall off or fail to stick altogether.

2) Hair care. Ideally, the less hair the better. Guys, this means that for best results you will need to trim any long leg hair or shave the calf area.

3) If clean, dry, and hairless skin still = no sticking of tape. Time to get some adhesive spray like Tuf Skin.

4) The tape should last 3-5 days. You can get it wet and shower with it on. Just towel dry it after. No hair dryer! The tape is heat activated.

Taping Techniques

1) Rotator cuff application (two strips):

Key Points:

• Prep the skin first. For this application, there are two Y strips and each will require you to place the arm in different positions. For the first strip along the back of the deltoid, you will need to move the arm forward across the body like you are reaching to your opposite shoulder. You will then need to reposition the arm so that you are reaching behind your back (like you would to tuck in your shirt) to apply the second strip along the front of the deltoid. This arm position will remain the same as you apply the second Y-strip along the spine of the scapula. Confused?? All of this is in the video above.
• Strip #1- deltoid. Start by placing the anchor at the base of the deltoid muscle. The anchor should be 1-2 inches in length and then you will have the two strips to use. Place the arm in the stretch position and then lay the tape down with NO stretch. Reposition the arm as shown above and repeat for the second strip.
• Strip #2 – supraspinatus. Start by placing the anchor at the front of the shoulder. You want this to be 1-2 inches below the acromion process (use the palpation tips and link above!) and just to the outside of the line up from the axilla (armpit). For the anatomy guru’s you’re looking for the greater tubercle of the humerus.

• Once the anchor is in position, move the arm so that the area is on stretch (reach behind the back like tucking in your shirt). The lower strip shoulder follow the spine of the scapula while the upper strip should be just above it. Both strips should be applied with NO stretch.

• Here is what the finished application looks like:

• For further instructions on how to incorporate kinesiology taping into your self treatment regimen click here.

References

1) Capobianco, Dr. Steven and van den Dries, Greg. (2009). Power Taping, 2nd Edition, Rock Tape Inc, Los Gatos, CA.

2) Hammer, Warren. (2007). Functional Soft-Tissue Examination and Treatment by Manual Methods, 3rd edition. Jones and Bartlett Publishers, Inc, Sudbury, MA.

3) Kase, Kenzo, Wallis, Jim, and Kase, Tsuyoshi. (2003). Clinical Therapeutic Applications of the Kinesio Taping Method.

4) Muscolino, Joseph. (2009). The Muscle and Bone Palpation Manual. Mosby, Inc, St. Louis, MO.

As you may recall from our intro post on kinesiology taping, we’re going to focus on each muscle group/joint and show you how to use kinesiology tape in three distinct ways:

1. Immediately after injury  (for swelling and pain)
2. During the healing process (correction techniques to restore normal position and allow for healing)
3. Techniques to help improve strength + function

In this post, we’ re going to be talking about a taping application designed to restore normal alignment and create space at the front of the shoulder. Impingement syndrome at the front of the shoulder is typically a result of muscle imbalances that allow the humerus (upper arm bone) to slide forward in the joint. Once this happens, the small tendons of the rotator cuff and even the bursa can be pinched when you try to reach overhead. In the case of repetitive motions such as swimming, this can quickly lead to inflammation and pain.

Anatomy

For this taping application, we want to look at the bony structure of the shoulder. Essentially we are trying to pull everything back into into it’s normal position with this tape application. The shoulder is composed of three bones: the scapula, the clavicle, and the humerus. The scapula lays on the back of the rib cage and is held in place by muscle. It connects to the clavicle (aka collar bone) which wraps around from your breast bone/sternum. These two bones meet on the outside of the shoulder at the acromion process (this is the bony bump on the outside of your shoulder). Just beneath the acromion is where the humerus (upper arm bone) attaches to the shoulder blade.

Specifically for this application you will need to be able to find the coracoid process (aka the bony bump that the pec muscles attach to). To find this process, trace your fingers along your clavicle until you feel it curve back just before it gets to the outside of the shoulder. From here drop your fingers down approx 1 inch and press in. Pull your shoulder blades back together and then round your shoulder forward. You will feel a bony bump push forward. This is the coracoid.

You can read more about the anatomy in this area and find palpation tips here.

What you will need:

1) Roll of kinesiology tape.

2) Sharpest scissors in the house.

Prep work:

1) Clean skin. This means no oils or lotions of any kind. You want your skin to be clean and more importantly dry. Moisture of any kind = tape will fall off or fail to stick altogether.

2) Hair care. Ideally, the less hair the better. Guys, this means that for best results you will need to trim any long leg hair or shave the calf area.

3) If clean, dry, and hairless skin still = no sticking of tape. Time to get some adhesive spray like Tuf Skin.

4) The tape should last 3-5 days. You can get it wet and shower with it on. Just towel dry it after. No hair dryer! The tape is heat activated.

Taping Techniques

1) Shoulder application (two strips)

• Prep the skin first. For this application you will want to put the muscles at the front of the shoulder on stretch. To do this, straighten your arm at the elbow and move it out to your side. Then pull your shoulder blades back together and rotate your entire arm so that the thumb is pointing up towards the ceiling like the picture above. Only go as far as you can comfortably!

• With the arm in the starting position, apply the anchor first. This means apply the first 1-2 inches of the tape with NO stretch. For this application, you want this tape to be up into the armpit. If you’re a guy. You’ll want to shave! You don’t need to wrap the tape under to the back of the arm, just on the front of the that you can see. Apply the anchor and then rub the tape to warm up the adhesive.

• Once the anchor is in position, wrap the tape around the back of the shoulder all the way to the spine. Remember, the area is already on stretch. Just lay the tape down as you go.

• For the second piece of tape, we want to place the anchor over the front of the shoulder at the coracoid process. Use the palpation tips above!!! Apply the anchor and then rub the tape to warm up the adhesive. Move the arm back to the stretch position.

• Once the anchor is in position, wrap the tape around the back of the shoulder all the way to the spine. Remember, the area is already on stretch. Just lay the tape down as you go. When both strips are applied, the application looks like the picture above.
• When measuring the tape, make sure that the first strip can reach from the armpit all the way to the spine. The second strip should be long enough to cover from the front of the shoulder past the shoulder blade towards the spine.
• For further instructions on how to incorporate kinesiology taping into your self treatment regimen click here.

References

1) Capobianco, Dr. Steven and van den Dries, Greg. (2009). Power Taping, 2nd Edition, Rock Tape Inc, Los Gatos, CA.

2) Hammer, Warren. (2007). Functional Soft-Tissue Examination and Treatment by Manual Methods, 3rd edition. Jones and Bartlett Publishers, Inc, Sudbury, MA.

3) Kase, Kenzo, Wallis, Jim, and Kase, Tsuyoshi. (2003). Clinical Therapeutic Applications of the Kinesio Taping Method.

4) Muscolino, Joseph. (2009). The Muscle and Bone Palpation Manual. Mosby, Inc, St. Louis, MO.

As you may recall from our intro post on kinesiology taping, we’re going to focus on each muscle group/joint and show you how to use kinesiology tape in three distinct ways:

1. Immediately after injury  (for swelling and pain)
2. During the healing process (correction techniques to restore normal position and allow for healing)
3. Techniques to help improve strength + function

In this post, we’ re going to be talking about a taping application designed to decrease the amount of pull along the muscles that run parallel to the cervical spine (aka your neck). This is perfect following a muscle strain to provide support and allow for rest so that the injured muscle/tendon can heal.

Anatomy

Like the low back, the muscles of the neck are arranged in layers and run in multiple directions (towards the spine, parallel to, away from the spine, etc). The big take away here is that the muscles start lower and then run UP the spine. When they contract they can then pull the head towards that start point. This allows for all kinds of little movements from tilts, side-bends and rotation. It also opens the door for potential injury.

You can read more about the anatomy in this area and find palpation tips here.

What you will need:

1) Roll of kinesiology tape.

2) Sharpest scissors in the house.

Prep work:

1) Clean skin. This means no oils or lotions of any kind. You want your skin to be clean and more importantly dry. Moisture of any kind = tape will fall off or fail to stick altogether.

2) Hair care. Ideally, the less hair the better. Guys, this means that for best results you will need to trim any long leg hair or shave the calf area.

3) If clean, dry, and hairless skin still = no sticking of tape. Time to get some adhesive spray like Tuf Skin.

4) The tape should last 3-5 days. You can get it wet and shower with it on. Just towel dry it after. No hair dryer! The tape is heat activated.

Taping Techniques

1) Neck application with correction strip.

Key Points:

• Prep the skin first. For this application you will want to put the neck muscles on stretch. To do this, start in a seated position with your feet on the floor. Then simply bend your neck forward like you are trying to touch your chin to your chest. Only go as far as you can comfortably!
• There will be two primary strips that run up the neck parallel to the spine. Each will be anchored at or just below the inside corner of the shoulder blade. From here, move into the stretch position and then apply the tape. The tape works by pulling on itself and you have already put the muscle on stretch to do the work for you. If you are unable to move the muscle into this position, you may add a small amount of stretch to the tape. Remember- start by placing the anchor (last 1-2 inches of tape), move into the stretch position, and then lay down the rest of the strip.
• A secondary correction strip can be applied horizontally across the base of the neck. If you have a sore area, you want this strip to cover it! Cut the tape so that it is long enough to cover both vertical strips with 1-2″ of tape on either side (these are your anchors and must be applied without stretch). Round the edges, apply 50-75% stretch and place the tape. Then remove the paper backing and lay down the ends. Don’t sweat the 50-75%. Think medium stretch versus maximum “how far can I pull this tape” kind of stretch.
• When the tape application is complete you will have three strips of tape, 2 vertical and 1 horizontal.
• For further instructions on how to incorporate kinesiology taping into your self treatment regimen click here.

References

1) Capobianco, Dr. Steven and van den Dries, Greg. (2009). Power Taping, 2nd Edition, Rock Tape Inc, Los Gatos, CA.

2) Hammer, Warren. (2007). Functional Soft-Tissue Examination and Treatment by Manual Methods, 3rd edition. Jones and Bartlett Publishers, Inc, Sudbury, MA.

3) Kase, Kenzo, Wallis, Jim, and Kase, Tsuyoshi. (2003). Clinical Therapeutic Applications of the Kinesio Taping Method.

4) Muscolino, Joseph. (2009). The Muscle and Bone Palpation Manual. Mosby, Inc, St. Louis, MO.

As you may recall from our intro post on kinesiology taping, we’re going to focus on each muscle group/joint and show you how to use kinesiology tape in three distinct ways:

1. Immediately after injury  (for swelling and pain)
2. During the healing process (correction techniques to restore normal position and allow for healing)
3. Techniques to help improve strength + function

In this post, we’ re going to be talking about a taping application designed to decrease the amount of pull along the muscles that run parallel to the lumbar spine. This is perfect following a muscle strain to provide support and allow for rest so that the injured muscle/tendon can heal.

Anatomy

The large muscles that make the lumbar spine move are actually organized into three separate layers. The first layer is the deepest (closest to the bone) and the third layer is the most superficial. As you can see from the pictures above, some of the muscles within these layers move in a vertical direction, parallel to the spine while others travel diagonally to or away from the spine. For this taping application we are focusing on the muscles that run in the vertical direction. They all share a common insertion point at the base of the spine on the PSIS (aka the posterior superior iliac spine, aka the “dimples” at the bottom or spine where the vertebrae attach to the pelvic bones).

Before we get to the application itself, it is important that you can locate the PSIS on yourself. To find it, you’re going to start with your hands on top of your hip bones so that your thumb is pointing towards your back and your fingers are pointing forwards towards your stomach. As you reach behind with your thumbs, you’re looking for two small bumps on either side of your spine. Visually, you can see them. They are the two “dimples” at the small of your back.

You can read more about the anatomy in this area and find palpation tips here.

What you will need:

1) Roll of kinesiology tape.

2) Sharpest scissors in the house.

Prep work:

1) Clean skin. This means no oils or lotions of any kind. You want your skin to be clean and more importantly dry. Moisture of any kind = tape will fall off or fail to stick altogether.

2) Hair care. Ideally, the less hair the better. Guys, this means that for best results you will need to trim any long leg hair or shave the calf area.

3) If clean, dry, and hairless skin still = no sticking of tape. Time to get some adhesive spray like Tuf Skin.

4) The tape should last 3-5 days. You can get it wet and shower with it on. Just towel dry it after. No hair dryer! The tape is heat activated.

Taping Techniques

1) Low back application with correction strip.

Key Points:

• Prep the skin first. For this application you will want to put the back extensor muscles on stretch. To do this, start in a seated position with your feet on the floor. Then simply bend forward in your seat as far as you can comfortably.
• There will be two primary strips that run up the back parallel to the spine. Each will be anchored at or just below the PSIS where the muscles share a common insertion point. From here, move into the stretch position and then apply the tape. The tape works by pulling on itself and you have already put the muscle on stretch to do the work for you. If you are unable to move the muscle into this position, you may add a small amount of stretch to the tape.
• A secondary correction strip can be applied horizontally across the low back. If you have a sore area in the low back, you want this strip to cover it! Cut the tape so that it is long enough to cover both vertical strips with 1-2″ of tape on either side (these are your anchors and must be applied without stretch). Round the edges, apply 50-75% stretch and place the tape. Then remove the paper backing and lay down the ends. Don’t sweat the 50-75%. Think medium stretch versus maximum “how far can I pull this tape” kind of stretch.
• When the tape application is complete you will have three strips of tape, 2 vertical and 1 horizontal.
• For further instructions on how to incorporate kinesiology taping into your self treatment regimen click here.

References

1) Capobianco, Dr. Steven and van den Dries, Greg. (2009). Power Taping, 2nd Edition, Rock Tape Inc, Los Gatos, CA.

2) Hammer, Warren. (2007). Functional Soft-Tissue Examination and Treatment by Manual Methods, 3rd edition. Jones and Bartlett Publishers, Inc, Sudbury, MA.

3) Kase, Kenzo, Wallis, Jim, and Kase, Tsuyoshi. (2003). Clinical Therapeutic Applications of the Kinesio Taping Method.

4) Muscolino, Joseph. (2009). The Muscle and Bone Palpation Manual. Mosby, Inc, St. Louis, MO.

As you may recall from our intro post on kinesiology taping, we’re going to focus on each muscle group/joint and show you how to use kinesiology tape in three distinct ways:

1. Immediately after injury  (for swelling and pain)
2. During the healing process (correction techniques to restore normal position and allow for healing)
3. Techniques to help improve strength + function

In this post, we’ re going to be talking about a taping application designed to decrease the amount of pull against the ribs. This is perfect following a muscle strain/rib separation to provide support and allow for rest so that the injured area can heal.

Anatomy

Each rib starts in the back and runs from the spine around to the front of the body where it attaches to the sternum. This creates the rib cage. To allow movement in these bones (i.e. so that the rib cage can expand and shrink for breathing for example) there are small muscles known as the internal and external intercostals. Each of these attach from one rib to the one above. The upper muscles work to elevate the rib cage during inhalation and the lower muscles work to depress the rib cage during exhalation. These muscles are also active during lateral flexion (side bending) and rotation. This is a common area for injury and is particularly susceptible to over rotation and blunt trauma (falls, crashes, etc).

What you will need:

1) Roll of kinesiology tape.

2) Sharpest scissors in the house.

Prep work:

1) Clean skin. This means no oils or lotions of any kind. You want your skin to be clean and more importantly dry. Moisture of any kind = tape will fall off or fail to stick altogether.

2) Hair care. Ideally, the less hair the better. Guys, this means that for best results you will need to trim any long leg hair or shave the calf area.

3) If clean, dry, and hairless skin still = no sticking of tape. Time to get some adhesive spray like Tuf Skin.

4) The tape should last 3-5 days. You can get it wet and shower with it on. Just towel dry it after. No hair dryer! The tape is heat activated.

Taping Techniques

1) Get into position first.

• Prep the skin first. For this application you will want to put the area on stretch. To do this, lift your arm out from your side like the picture above. If it is painful to do this, only go as far as you can comfortably or prop your arm up on something so that it can relax as the tape is applied.

2) Strip #1- correction strip over the painful area.

• Cut the tape so that it is long enough to cover the painful area with 1-2″ of tape on either side (these are your anchors and must be applied without stretch). Round the edges, apply 50-75% stretch and place the tape. Then remove the paper backing and lay down the ends. Don’t sweat the 50-75%. Think medium stretch versus maximum “how far can I pull this tape” kind of stretch.
• You want this strip to be directly OVER the painful area.

3) Step 2- Apply vertical correction strips.

• Cut the tape so that it is long enough to cover the first strip of tape with 1-2″ of tape on either side (these are your anchors and must be applied without stretch). Our goal here is to frame the painful area and to help hold the two ribs together. Same rules apply for these strips as they do for the first strip. Round the edges, apply 50-75% stretch and place the tape. Then remove the paper backing and lay down the ends. Don’t sweat the 50-75%. Think medium stretch versus maximum “how far can I pull this tape” kind of stretch.
• You want these two strips to be on either side of the painful area, not over it like the first strip.
• For further instructions on how to incorporate kinesiology taping into your self treatment regimen click here.

References

1) Capobianco, Dr. Steven and van den Dries, Greg. (2009). Power Taping, 2nd Edition, Rock Tape Inc, Los Gatos, CA.

2) Hammer, Warren. (2007). Functional Soft-Tissue Examination and Treatment by Manual Methods, 3rd edition. Jones and Bartlett Publishers, Inc, Sudbury, MA.

3) Kase, Kenzo, Wallis, Jim, and Kase, Tsuyoshi. (2003). Clinical Therapeutic Applications of the Kinesio Taping Method.

4) Muscolino, Joseph. (2009). The Muscle and Bone Palpation Manual. Mosby, Inc, St. Louis, MO.

As you may recall from our intro post on kinesiology taping, we’re going to focus on each muscle group/joint and show you how to use kinesiology tape in three distinct ways:

1. Immediately after injury  (for swelling and pain)
2. During the healing process (correction techniques to restore normal position and allow for healing)
3. Techniques to help improve strength + function

In this post, we’ re going to be talking about a taping application designed to decrease the amount of pull along the front of the thigh where the quadricep muscles are located. This is perfect following a muscle strain to provide support and allow for rest so that the injured muscle/tendon can heal.

Anatomy

When looking at the front of the thigh there are four quadricep muscles. They are the vastus lateralis (VL), rectus femoris (RF), vastus intermedius (VI; located under the RF) , and the vastus medialis oblique (VMO). All four muscles originate along the top of the femur (except the RF which crosses the hip joint) and travel down the thigh to form a common insertion at the patellar tendon.

You can read more about the anatomy in this area and find palpation tips here.

What you will need:

1) Roll of kinesiology tape.

2) Sharpest scissors in the house.

Prep work:

1) Clean skin. This means no oils or lotions of any kind. You want your skin to be clean and more importantly dry. Moisture of any kind = tape will fall off or fail to stick altogether.

2) Hair care. Ideally, the less hair the better. Guys, this means that for best results you will need to trim any long leg hair or shave the calf area.

3) If clean, dry, and hairless skin still = no sticking of tape. Time to get some adhesive spray like Tuf Skin.

4) The tape should last 3-5 days. You can get it wet and shower with it on. Just towel dry it after. No hair dryer! The tape is heat activated.

Taping Techniques

1) Standard thigh/quad taping application with optional correction strip.

Key Points:

• Prep the skin first. For this application you will want to put the quad muscles on stretch. To do this, lay on your side and pull the leg back while bending the knee. The quads cross both the hip and knee joint so it is important to stretch the muscle out over both.
• The primary strip will be anchored at the top of the thigh. From here, position your leg to put the muscle on stretch and then apply the tape. The tape works by pulling on itself and you have already put the muscle on stretch to do the work for you. If you are unable to move the muscle into this position, you may add a small amount of stretch to the tape.
• A secondary correction strip can be applied to any specific sore spots. Cut the tape so that it is long enough to cover the painful area with 1-2″ of tape on either side (these are your anchors and must be applied without stretch). Round the edges, apply 50-75% stretch and place the tape. Then remove the paper backing and lay down the ends. Don’t sweat the 50-75%. Think medium stretch versus maximum “how far can I pull this tape” kind of stretch.
• See the video above for full details.
• For further instructions on how to incorporate kinesiology taping into your self treatment regimen click here.

Here is what the final tape job looks like:

References

1) Capobianco, Dr. Steven and van den Dries, Greg. (2009). Power Taping, 2nd Edition, Rock Tape Inc, Los Gatos, CA.

2) Hammer, Warren. (2007). Functional Soft-Tissue Examination and Treatment by Manual Methods, 3rd edition. Jones and Bartlett Publishers, Inc, Sudbury, MA.

3) Kase, Kenzo, Wallis, Jim, and Kase, Tsuyoshi. (2003). Clinical Therapeutic Applications of the Kinesio Taping Method.

4) Muscolino, Joseph. (2009). The Muscle and Bone Palpation Manual. Mosby, Inc, St. Louis, MO.

As you may recall from our intro post on kinesiology taping, we’re going to focus on each muscle group/joint and show you how to use kinesiology tape in three distinct ways:

1. Immediately after injury  (for swelling and pain)
2. During the healing process (correction techniques to restore normal position and allow for healing)
3. Techniques to help improve strength + function

In this post, we’ re going to be talking about a taping application designed to decrease the amount of pull along the front of the hip where the hip flexors are located. This is perfect following an inner thigh/groin strain to provide support and allow for rest so that the injured muscle/tendon can heal.

Anatomy

The front of the hip is a busy intersection area (as you can see from the picture above). What we want to focus on is the Psoas/Illiacus muscles (aka the large hip flexor muscles). They insert into the front of the femur and then move up into the abdominal cavity to insert along the front of the lumbar spine. The Illiacus muscle inserts into the inside of the pelvic bone and the psoas move up to insert into the lumbar spine. To find their distal insertion onto the femur, you will need to work your way down the groin line.

In the picture above, the blue lines represent your two landmarks. The one at midline is your belly button and the other is your ASIS. The red lines represent your abdominal muscles. To find the distal portion of the psoas and illiacus, start on the blue lines and work your fingers in until you find the outer edge of your abs. Move just outside of them (towards the hip) and follow that down to the groin line (this is the green line in the picture). You can confirm that you are on the right area by lifting your knee up towards the ceiling and bending your hip. You should feel the muscles move beneath your finger tips.

You can read more about the anatomy and surrounding muscles in this area here.

What you will need:

1) Roll of kinesiology tape.

2) Sharpest scissors in the house.

Prep work:

1) Clean skin. This means no oils or lotions of any kind. You want your skin to be clean and more importantly dry. Moisture of any kind = tape will fall off or fail to stick altogether.

2) Hair care. Ideally, the less hair the better. Guys, this means that for best results you will need to trim any long leg hair or shave the calf area.

3) If clean, dry, and hairless skin still = no sticking of tape. Time to get some adhesive spray like Tuf Skin.

4) The tape should last 3-5 days. You can get it wet and shower with it on. Just towel dry it after. No hair dryer! The tape is heat activated.

Taping Techniques

1) Standard hip flexor taping application with optional correction strip.

Key Points:

• Do your homework first. Make sure you can find/palpate the hip flexor using the advice above.
• Prep the skin first. For this application you will want to put the hip flexor muscles on stretch. To do this, use a lunge position with the leg you will be taping in the back (knee on the ground) and the other leg in front. Lean into the front leg (which will extend the back hip). Only move as far as you can comfortably. If this is too much, you can also move the hip by laying on your back with your leg hanging off the side of a bed, couch or table. Let the leg relax and drop down towards the floor.
• The primary strip will be anchored next to the belly button. From here, position your leg to put the muscle on stretch and then apply the tape. The tape works by pulling on itself and you have already put the muscle on stretch to do the work for you. If you are unable to move the muscle into this position, you may add a small amount of stretch to the tape.
• A secondary correction strip can be applied to any specific sore spots. Cut the tape so that it is long enough to cover the painful area with 1-2″ of tape on either side (these are your anchors and must be applied without stretch). Round the edges, apply 50-75% stretch and place the tape. Then remove the paper backing and lay down the ends. Don’t sweat the 50-75%. Think medium stretch versus maximum “how far can I pull this tape” kind of stretch.
• In the case of pain in the front of the hip radiating down into the groin, you can combine this application with the adductor taping application. Click here to review.
• See the video above for full details.
• For further instructions on how to incorporate kinesiology taping into your self treatment regimen click here.

References

1) Capobianco, Dr. Steven and van den Dries, Greg. (2009). Power Taping, 2nd Edition, Rock Tape Inc, Los Gatos, CA.

2) Hammer, Warren. (2007). Functional Soft-Tissue Examination and Treatment by Manual Methods, 3rd edition. Jones and Bartlett Publishers, Inc, Sudbury, MA.

3) Kase, Kenzo, Wallis, Jim, and Kase, Tsuyoshi. (2003). Clinical Therapeutic Applications of the Kinesio Taping Method.

4) Muscolino, Joseph. (2009). The Muscle and Bone Palpation Manual. Mosby, Inc, St. Louis, MO.

As you may recall from our intro post on kinesiology taping, we’re going to focus on each muscle group/joint and show you how to use kinesiology tape in three distinct ways:

1. Immediately after injury  (for swelling and pain)
2. During the healing process (correction techniques to restore normal position and allow for healing)
3. Techniques to help improve strength + function

In this post, we’ re going to be talking about a taping application designed to decrease the amount of pull along the inside of thigh where the adductors are located. This is perfect following an inner thigh/groin strain to provide support and allow for rest so that the injured muscle/tendon can heal.

Anatomy

There are three different adductor muscles (brevis, longus and magnus). They all share a common tendon that inserts onto the pubic bone and each then moves down the leg to insert on the femur (large, upper leg bone). To accurately tape these muscles you will need to be able to find them. Start by locating the common tendon. To do so, start by following the groin line (the white line in the picture above and the crease between hip and thigh) down and towards your pubic bone. As you do so, move your leg in and out from mid-line. You will feel the large common tendon as you move your leg in (it feels like a giant rope and is hard to miss!). From this common tendon you can follow the muscles as they move down the thigh. You can read more about the anatomy and surrounding muscles here.

What you will need:

1) Roll of kinesiology tape.

2) Sharpest scissors in the house.

Prep work:

1) Clean skin. This means no oils or lotions of any kind. You want your skin to be clean and more importantly dry. Moisture of any kind = tape will fall off or fail to stick altogether.

2) Hair care. Ideally, the less hair the better. Guys, this means that for best results you will need to trim any long leg hair or shave the calf area.

3) If clean, dry, and hairless skin still = no sticking of tape. Time to get some adhesive spray like Tuf Skin.

4) The tape should last 3-5 days. You can get it wet and shower with it on. Just towel dry it after. No hair dryer! The tape is heat activated.

Taping Techniques

1) Inhibition technique for adductor muscle with correction strip.

Key Points:

• Prep the skin first. For this application you will want to put the adductor muscles on stretch. To do this pull your knee up so that your foot is flat on the floor. Then drop your knee down to the side as shown in the video. Only move as far as you can comfortably.
• The primary strip will be anchored just below the pubic bone on the common adductor tendon. From here, position your leg to put the muscle on stretch and then apply the tape. The tape works by pulling on itself and you have already put the muscle on stretch to do the work for you. If you are unable to move the muscle into this position, you may add a small amount of stretch to the tape.
• A secondary correction strip can be applied to any specific sore spots. Cut the tape so that it is long enough to cover the painful area with 1-2″ of tape on either side (these are your anchors and must be applied without stretch). Round the edges, apply 50-75% stretch and place the tape. Then remove the paper backing and lay down the ends. Don’t sweat the 50-75%. Think medium stretch versus maximum “how far can I pull this tape” kind of stretch.
• See the video above for full details.
• For further instructions on how to incorporate kinesiology taping into your self treatment regimen click here.

References

1) Capobianco, Dr. Steven and van den Dries, Greg. (2009). Power Taping, 2nd Edition, Rock Tape Inc, Los Gatos, CA.

2) Hammer, Warren. (2007). Functional Soft-Tissue Examination and Treatment by Manual Methods, 3rd edition. Jones and Bartlett Publishers, Inc, Sudbury, MA.

3) Kase, Kenzo, Wallis, Jim, and Kase, Tsuyoshi. (2003). Clinical Therapeutic Applications of the Kinesio Taping Method.

4) Muscolino, Joseph. (2009). The Muscle and Bone Palpation Manual. Mosby, Inc, St. Louis, MO.

As you may recall from our intro post on kinesiology taping, we’re going to focus on each muscle group/joint and show you how to use kinesiology tape in three distinct ways:

1. Immediately after injury  (for swelling and pain)
2. During the healing process (correction techniques to restore normal position and allow for healing)
3. Techniques to help improve strength + function

In this post, we’ re going to be talking about a taping application designed to decrease the amount of pull along the inside of the tibia (shin bone). This is perfect for recovering muscles and tendons where you want to provide support and allow for rest so that the injured muscle/tendon can heal. Medial Tibial Stress syndrome is a repetitive overuse injury that can be caused by tight calves and ankles, improper footwear, or abnormal mechanics (i.e. running/cycling form). As the calf and achilles become unable to absorb the workload, the smaller muscles (i.e. the posterior tib + inside portion of the soleus) are called on to pick up the slack. If this is too much, the muscles and the soft tissue that connects them to the bone can become injured.

This type of application is called an inhibition technique. The key for using it is to use the anatomy! Remember, the tape is specifically made to pull on itself. That is what the weird spirals and shapes are when you look at the back of the tape. When trying to inhibit the muscle, you want the tape to move from the muscle insertion to origin so that when the tape pulls on itself, it results in an eccentric pull (eccentric = lengthening of the muscle). This is ideal for trying to diminish the contraction which will allow for rest and more importantly recovery.

Anatomy

The posterior tibialis is often overlooked. It is a major source of shin splints and plantar fasciitis. The key to working on this muscle is to find it. In the picture above it is the red muscle. While it’s deep to the larger gastroc/soleus muscles, it can be easily found on the inside part of your leg where it comes out near the bone, becomes a tendon and then runs down the leg, behind your ankle bone and wraps into the arch of your foot. Start by sitting cross legged (on the floor or in a chair) with the inner ankle bone up towards the sky. With your thumbs on the tibia bone in the middle of the calf between knee and ankle, slide backwards an inch or so into the muscle. Using just your ankle, try to supinate your foot (lift your arch up towards the ceiling). You will feel the muscle move under your thumbs. You can read more about the anatomy and surrounding muscles here.

What you will need:

1) Roll of kinesiology tape

2) Sharpest scissors in the house.

Prep work:

1) Clean skin. This means no oils or lotions of any kind. You want your skin to be clean and more importantly dry. Moisture of any kind = tape will fall off or fail to stick altogether.

2) Hair care. Ideally, the less hair the better. Guys, this means that for best results you will need to trim any long leg hair or shave the calf area.

3) If clean, dry, and hairless skin still = no sticking of tape. Time to get some adhesive spray like Tuf Skin.

4) The tape should last 3-5 days. You can get it wet and shower with it on. Just towel dry it after. No hair dryer! The tape is heat activated.

Taping Techniques

1) Inhibition technique for MTSS with correction strip.

Key Points:

• Prep the skin first. For this application you will want to put the foot and ankle on stretch by pulling the toes back towards you. If this is painful, you can do so passively (with the muscle relaxed) with a strap or belt. Only move as far as you can comfortably.
• The primary strip will be anchored just below the inner ankle bone (medial mallelous). From here, pull the ankle/foot up into dorsiflexion and then lay the remainder of the tape down just behind the shin bone without stretch. The tape works by pulling on itself and you have already put the muscle on stretch to do the work for you. If you are unable to pull the ankle/foot back, you may add a small amount of stretch to the tape.
• A secondary correction strip can be applied to any specific sore spots. Cut the tape so that it is long enough to cover the painful area with 1-2″ of tape on either side (these are your anchors and must be applied without stretch). Round the edges, apply 50-75% stretch and place the tape. Then remove the paper backing and lay down the ends. Don’t sweat the 50-75%. Think medium stretch versus maximum “how far can I pull this tape” kind of stretch.
• See the video above for full details.
• For further instructions on how to incorporate kinesiology taping into your self treatment regimen click here.

References

1) Capobianco, Dr. Steven and van den Dries, Greg. (2009). Power Taping, 2nd Edition, Rock Tape Inc, Los Gatos, CA.

2) Hammer, Warren. (2007). Functional Soft-Tissue Examination and Treatment by Manual Methods, 3rd edition. Jones and Bartlett Publishers, Inc, Sudbury, MA.

3) Kase, Kenzo, Wallis, Jim, and Kase, Tsuyoshi. (2003). Clinical Therapeutic Applications of the Kinesio Taping Method.

4) Muscolino, Joseph. (2009). The Muscle and Bone Palpation Manual. Mosby, Inc, St. Louis, MO.