Sports Tape Basics

Sometimes we all just need a little extra support. Strapping tape or k-tape can be used to provide gentle support and guidance to joints for injury recovery or even prevention. Learn the basics of applying sports tape to some common joints with our guide

What’s the point of sports tape?

No, it’s not to give the appearance of racing stripes to make you go faster, though it can help your performance. We’ve put together a general taping technique go-to if you need some minor support or a refresher on what to do. 
If you’ve injured yourself (I’m talking about a strained muscle, not a broken bone) and can still exercise or you need a little support when exercising, then taping might just be the thing to help you. 
By limiting specific movements of a joint and allowing desirable movements, taping can help to limit pain, reducing the severity of an injury or prevent it from happening in the first place. 

There are different types of flexibility in tape: 

• non-elastic strapping tape (which is rigid and used to restrict motion or add stability temporarily) and 
• kinesiology tape (k-tape) is an elastic therapeutic tape (commonly used to prevent muscle and joint related injuries such as sprains or strains. K-tape allows movement with added support).

Please note, taping can be very helpful but should not be a stand alone treatment. Gradual strengthening and exercise rehabilitation for injured joints or tendons should also be employed to limit the need for taping. Incorrect taping may also aggravate an existing injury or cause a new one. This advice is general, and not specific to you or your needs. When in doubt, see a physio. 

How do I apply strapping tape?

Firstly, make sure that the skin is clean with no dirt, oil or lotions. Ideally the area should be shaved prior to taping to ensure maximum contact with the skin and reduce painful removal of the tape.
Cut the tape to the desired length and round off the edges so the corners are less likely to get caught on clothing and help the tape last longer. 
Place the joint into the appropriate position and follow the technique outlined below or according to your health professional’s instruction. Remember:

• Don’t tape over open wounds or inflamed/irritated skin.
• If you or the person you’re taping have skin allergies, use an underwrap or hypoallergenic tape (RockTape is hypoallergenic). Always monitor the taped site and remove tape if it becomes inflamed or itchy.
• You’re building a support, not a tourniquet. Avoid wrapping too tightly or compressing major arteries, and look out for signs of interrupted blood flow while taped (like persistent redness or ‘pins and needles’ in extremities)
• Elastic k-tape is stretchy, but shouldn’t be applied at full stretch. Pay attention to instructions provided by your medical provider and the tape manufacturer to determine how much (if at all) to stretch the tape as you apply it.
• When applying multiple strips, overlap them slightly to ensure a good bond and consistent support.
• Test movement of the joint after taping to check the desired range of motion.

Taping For Ankle Sprains

Angle:
Apply the tape with the foot in a neutral position or slightly dorsiflexed (toes pointing up). This position helps stabilise the ankle and reduces strain on the injured ligaments.

Technique:

• Rigid tape: Start by applying an anchor strip around the top of the ankle, this will serve as the base for the rest of the tape. Keep a gap at the back of the leg to avoid cutting off blood supply. Apply a strip of tape starting from this anchor strip on the inside of your ankle, wrapping it under the heel and back up to the anchor strip. Apply a second strip underneath the foot and cross over the top of the foot to form a figure-eight pattern. This provides support to the ligaments and mimics the natural support of the ankle.
• Kinesiology tape: Cut a strip of tape and place the middle underneath the foot under the arch. Without stretching the tape, cross each side over the top of the foot and anchor it over either side of the ankle. 

Taping For Knee Support

Angle:
When applying the tape, keep the knee bent at a 90º angle to mimic the natural movement of the joint and to avoid pulling too tightly on the skin.

Technique:

• Kinesiology Tape: Find the halfway point in the strip of tape and place this just underneath your knee. With your knee still bent, stretch the tape very lightly so it adheres smoothly and wrap it around the patella towards the top of the knee. Bring both ends of the tape over the knee joint, cross them over and secure above the knee.
• Rigid Tape: Cut three strips. Place the first strip horizontally above your knee. This will act as the anchor. Then apply the second strip starting below the patella, off centre by ~5cm  and wrap it around the curve of your knee up to the anchor strip. Repeat for the third strip on the other side of the centre. 

Taping For Shoulder Support

Angle:
Position the arm in a comfortable, slightly abducted (away from the body) position while applying the tape to support the shoulder joint effectively.

Technique:

• Kinesiology Tape: Support Strips: Apply one strip from the front of the shoulder, crossing over to the back and anchoring it on the shoulder blade. Apply a second strip in the opposite direction to create a cross pattern over the shoulder.
  Stabilising Strip (optional): You can also add a horizontal strip across the top of the shoulder for additional support.

Taping For Wrist Support

Angle:
Keep the fingers and hand pointed down when applying the tape to ensure it provides support without restricting movement.

Technique:

• Kinesiology Tape: Support Strips: Apply a strip from just behind the knuckles and take it halfway up the forearm.
  Additional Strip (optional): You may add another strip around the wrist for extra support, anchoring it above the wrist joint.

Taping For Hamstring Strain

Angle:
This one can be tricky to reach, so you might need another set of hands to help you. Stand up and bend over to try to touch your toes. This will stretch the hamstring muscle out, so you can tape the affected area without limiting movement.

Technique:

• Kinesiology Tape: Support Strips: Apply a vertical strip from the upper part of the hamstring muscle, extending downwards to cover the entire length of the muscle. Use a horizontal strip to cross over the painful area of the muscle. 
  Anchor Strips (optional): Use additional strips to anchor the ends of the tape and to provide extra support.

If you're dealing with a specific injury, it's worth consulting with a physiotherapist or athletic trainer who can provide more tailored advice and demonstration based on your needs.

Big thanks to Rocktape for the diagrams above. Check them out and feel the difference today!

Happy Running!