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Kinesiology Taping for Rehabilitation & Sports Performance
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Kinesiology Taping 101
posted by Tape Expert
Wondering what that funky-looking, colored tape is that so many athletes are wearing these days? It’s called kinesiology tape, and it has become an overnight sensation among injured athletes, people with chronic inflammatory conditions, accident victims and individuals recovering from surgery.
The surprising ability of this lightweight, thin, stretchy therapeutic tape to quickly relieve pain and reduce inflammation makes it effective for a wide range of conditions. Although best known as an athletic tape or sports tape, its uses extend well beyond the realm of athletics. Following is a partial list of conditions known to respond favorably to kinesiology taping.
Joint Pain – Arthritis, Bursitis, Lupus, Degenerative Joints, Poorly Aligned Joints, Joint Instability
Muscle Pain or Spasms – Torn Muscles, Pulled/Strained Muscles, Tight Muscles, Fibromyalgia, Muscle Spasms, Muscle Cramps, Calf Strain, Pulled Hamstring, Groin Pulls, Strained Gluteals, Abdominal Strain,
Soft Tissue Injuries – Tendonitis, Strained Tendons, Tennis Elbow (Lateral Epicondylitis), Golfers Elbow (Medial Epicondylitis), Patellar Tendonitis, Achilles Tendonitis, Whiplash, Back Strain, Neck Strain, Rotator Cuff Injuries, Iliotibial Band Syndrome
Joint Injuries – Joint Sprains, Dislocated Joints, Sprained Ankle, Sprained Knee, Sprained Wrist, Sprained Elbow, Degenerated Meniscus, Knee Cartilage Injuries, Unstable Joints, Joint Hypermobility
Overuse Injuries – Carpal Tunnel Syndrome, Repetitive Stress Syndrome, Shin Splints, Iliotibial Band Syndrome, Tension Headaches, Tennis Elbow, Golfer’s Elbow
Swelling and Edema – Lymphodema, Joint Swelling, Edema, Lymphatic Congestion, Chronic Joint or Muscle Inflammation
Postural Problems – Poor Posture, Round Shoulders, Weak Muscles, Muscle Imbalance, Poor Muscle Tone, Hypotonia
Rehabilitation after Surgery – Athletic Injury Surgery, Reconstructive Surgery, Joint Replacement, Meniscus Repair, Ligament Surgery, Tendon Surgery
Bruising – Bruising following Injuries or Surgery, Contusions
Foot Pain – Plantar Fascitis, Fallen Arches
Following are some important things to know about kinesiology tape:
1. Kinesiology tape can be bought in rolls or pre-cut applications for specific body parts. Home users with no kinesiology taping training should begin with precut kinesiology tape.
2. When properly applied, one application of kinesiology tape can be worn for up to 5 days. It will remain firmly in place through showering, swimming and even heavy sweating.
3. The therapeutic benefits of kinesiology tape continue around the clock for the entire time it’s worn. Thus, a single kinesiology taping application can be compared to receiving continuous therapy 24/7 for up to 5 days.
4. Kinesiology tape is made from high grade cotton with a hypo-allergenic acrylic adhesive. It contains no latex and no medication. Very few people experience skin reactions to kinesiology tape.
5. Kinesiology taping is safe and effective for people of all ages, from infants to the elderly.
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Kinesiology taping and traditional athletic taping or strapping differ from each other in the following areas:
1. Composition of Tape
2. Method of Application
3. Wear Time
4. Therapeutic Function
Composition of Tape
While both types of tape are generally made from cotton, this is where the resemblance ends. Kinesiology tape is very thin and elastic, while traditional athletic tape is thicker and inflexible. Many athletic tapes contain other ingredients, including latex and zinc oxide, which can contribute to skin irritation and allergic reactions. Kinesiology tape is make from 100% high quality cotton, with a hypoallergenic acrylic adhesive.
Method of Application
Conventional athletic tape is almost always wrapped tightly around a joint or muscle group, completely enclosing the area in tape. A pre-wrap is generally required to help reduce skin irritation. Because there is no elasticity in the tape, this technique is used to immobilize or greatly reduce the range of motion of the injured area.
Kinesiology tape, on the other hand, is seldom wrapped completely around any part of the body. Instead, it may be applied across an injured area and/or along the boundaries of the injured joint or muscle group. This type of taping can be used to limit unhealthy movement patterns, but still allow full range of motion within healthy limits.
Wear Time
Because traditional athletic tape creates significant compression of injured tissues, it can limit both blood circulation and lymphatic drainage. Skin irritation can also occur due to poor breathability, heavy adhesive and friction. Thus, it can only be worn for short periods of time. Because kinesiology tape is both flexible and breathable, one application can be worn for several days without skin irritation or other complications.
Therapeutic Function
Conventional athletic taping has only two functions – to provide support and/or to limit range of motion in injured or unstable joints and muscle groups. It does not have any therapeutic or rehabilitative benefits beyond these physical functions. Kinesiology taping, however, actually provides a number of therapeutic benefits. The benefits of this therapeutic tape include:
– pain relief
– reduction of inflammation, edema, swelling, bruising
– re-activation of inhibited muscle fibers
– accelerated recovery from intense exercise
– prevention/relief of cramps and spasms
The bottom line … for rigid support of injured or unstable joints, conventional athletic tape is indicated. For all other therapeutic requirements, kinesiology taping provides superior benefits.
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Kinesiology Tape’s Many Uses
posted by Tape Expert
Few products have exploded onto the therapeutic scene the way kinesiology tape has in the last year. First developed in Japan over 30 years ago, it leaped from relative obscurity to the international spotlight after the 2008 Beijng Olympic Games. It is now a staple in the practices of progressive athletic trainers, chiropractors, physical therapists and physicians. And the recently-introduced precut kinesiology tape is so simple and effective that thousands of home users are now ordering it online for personal use.
Because of kinesiology tape’s unique actions on blood circulation, lymphatic drainage, pain gate mechanisms and muscle activation, its uses span a wide cross section of conditions. Following is a partial list of conditions that have responded positively to kinesiology taping:
Joint Pain – Arthritis, Bursitis, Lupus, Degenerative Joints, Poorly Aligned Joints, Joint Instability
Muscle Pain – Torn Muscles, Pulled/Strained Muscles, Tight Muscles, Fibromyalgia, Muscle Spasms, Muscle Cramps, Calf Strain, Pulled Hamstring, Groin Pulls, Strained Gluteals, Abdominal Strain
Soft Tissue Injuries – Tendonitis, Strained Tendons, Tennis Elbow (Lateral Epicondylitis), Golfers Elbow (Medial Epicondylitis), Patellar Tendonitis, Achilles Tendonitis, Whiplash, Back Strain, Neck Strain, Rotator Cuff Injuries, Iliotibial Band Syndrome
Joint Injuries – Joint Sprains, Dislocated Joints, Sprained Ankle, Sprained Knee, Sprained Wrist, Sprained Elbow, Degenerated Meniscus, Knee Cartilage Injuries, Unstable Joints, Joint Hypermobility
Overuse Injuries – Carpal Tunnel Syndrome, Repetitive Stress Syndrome, Shin Splints, Iliotibial Band Syndrome, Tension Headaches
Swelling and Edema – Lymphodema, Joint Swelling, Edema, Lymphatic Congestion, Chronic Joint or Muscle Inflammation
Postural Problems – Poor Posture, Round Shoulders, Weak Muscles, Muscle Imbalance, Poor Muscle Tone, Hypotonia
Rehabilitation after Surgery – Athletic Injury Surgery, Reconstructive Surgery, Joint Replacement, Meniscus Repair, Ligament Surgery, Tendon Surgery
Bruising – Bruising following Injuries or Surgery, Contusions
Foot Pain – Plantar Fascitis, Fallen Arches
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In the last few months the use of kinesiology tape to treat aches and pains has become a viral marketing phenomenon. From sideline chatter among soccer moms to international coaching conferences, word is spreading like wildfire that kinesiology tape has become the “must have” product for injured athletes. Exactly what is this new craze and why has it become popular so quickly? Let’s take a look at some of kinesiology tape’s winning features:
1. Kinesiology tape provides support without restricting range of motion – a crucial factor for athletes who need to continue training and/or competing as they recover from injuries.
2. It begins to relieve pain and swelling almost as soon as it’s applied.
3. Once applied, kinesiology tape can stay on for 3-5 days, providing therapeutic benefits 24/7 for the entire time it’s worn.
4. The cotton fabric combined with the wave pattern of the acrylic adhesive allows both air and moisture to flow through the tape. This allows it to stay on through intense exercise, showering and even swimming without coming off or irritating the skin.
5. It’s inexpensive, costing approximately $14 for a 16 foot roll or $8 – $11 for a precut kinesiology tape application.
6. It’s small and lightweight making it convenient to carry in a sports bag or trainer’s kit.
7. While traditional sports tape is restrictive and can lead to overuse injuries in muscles recruited to compensate for the restricted area, kinesiology tape allows all muscles to function within a safe range of motion.
8. Kinesiology tape can be used effectively on virtually any type of injury on any part of the body.
Look for my next posting on the conditions that kinesiology tape can be used for.
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Kinesiology tape is becoming a viral marketing phenomenon. Why? Because it works! It is a safe, inexpensive, noninvasive modality for relieving pain, reducing inflammation and enhancing performance. No wonder both professional and amateur athletes around the world are now using it and loving it.
Lance Armstrong was one of the first world class athletes to extol the virtues of kinesiology taping as an athletic tape for sports injuries. Following is an excerpt from his 2003 book, “Every Second Counts,” written with Sally Jenkins (2003, Broadway Books, a division of Random House).
“The team wasn’t just the riders. It was the mechanics, masseurs, chefs, seigneurs, and doctors. But the most important man on the team may have been our chiropractor.
The Tour hurt in a dozen different ways. We were all sore. Sore necks, sore knees, sore hamstrings. Guys got tendinitis all the time. They crashed, or they rode in a fixed position for hours on end, and they got it. They woke up one morning and it was in an elbow or a knee.
The guy who put us all back together was our chiropractor, Jeff Spencer … Jeff is part doctor, part guru, part medicine man. He had all kinds of strange gizmos and rituals and cures, a remedy for every condition. He did things we had no explanation for-but they seemed to work. His methods ranged from basic stretching and massage to high-tech lasers, strange wraps, tinctures, and bandages. If you got road rash, he put a silvery wrap on the injury, and shot you with a laser. George swore Jeff’s lasers made road rash heal twice as fast.
Sometimes he did things to parts of your body that didn’t hurt. Let’s say your foot hurt. He’d shoot the laser at your neck, and talk to you about “nerve connections,” while you half-listened. But the next day, your foot would be better.
But Jeff had something that was better than any laser, wrap, or electric massager. He had The Tape. It was a special hot-pink athletic tape that came from Japan and seemed to have special powers. George got a problem with his lower back. Jeff turned him around and started putting hot-pink tape on it. George thought, “How can that help?” But the next day the pain had disappeared – it was gone.
” … it could fix things. It could seriously fix things …”
We swore by Jeff’s pink tape. He would tape the hell out of anything. You had a tweaky knee? He taped it. A guy would start to get tendinitis and he’d say, “Don’t worry. No problem. We’ll tape it.” We all had pink tape on our legs.
Every morning before the stage, he’d tape us all up, different parts of our bodies. He’d do George’s back, Chechu’s knees. Sometimes we’d be so wrapped up in hot-pink tape that we’d look like dolls, a bunch of broken dolls.
One day, Johan went to him and said, “The tape is too flashy. People see the tape, and they think we’re all screwed up.” Jeff said, “What do you want me to do?”
“Tone down the tape,” he said. “Can’t you get the gray color?” But the pink tape worked, so we kept it, because it could fix things. It could seriously fix things.”
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Since last summer’s Beijing Olympics, more and more professional athletes have been spotted wearing kinesiology tape. In today’s semifinal match at the US Open, Novak Djokovic, #4 player in the world, wore kinesiology tape on his left knee. Other prominent athletes who have worn kinesiology tape include cyclist Lance Armstrong and his entire US Postal team, soccer player David Beckham, and tennis players Serena Williams, Robby Ginepri and Justine Henin. The athlete responsible for much of the current kinesiology taping craze is beach volleyball player, Kerri Walsh, who displayed it prominently on her shoulder during the Beijing Olympic Games, at which she won Gold with partner, Misty May Traynor.
What is it that makes kinesiology tape so popular with athletes? Let’s count down the top 10 reasons:
10. It’s lightweight and portable – easy to keep in a sports bag for last-minute applications.
9. It’s inexpensive (< $10 per application).
8. Once applied, it stays on for up to 5 days.
8. It’s so thin and stretchy that it’s virtually undetectable once it’s been applied.
7. It provides structural support without restricting range of motion.
6. It begins to relieve pain and reduce inflammation within minutes of being applied.
5. It enhances performances via increased activation in muscles that have “shut down” due to pain or injury.
4. It stays on through sweating, showering and even swimming.
3. It can be applied on any part of the body that is experiencing pain or inflammation.
2. The new pre-cut kinesiology tape applications don’t require any specialized training to apply.
1. It comes in 4 colors and looks totally cool!
For competitive athletes, kinesiology tape is becoming the “go to” therapy product for all of their aches, pains and injuries.
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“Kinesio® Taping is very versatile, and the tape supports the injury while maintaining full range of motion and comfort. The fact that you use less tape than traditional methods and that you don’t have to re-apply the tape (as frequently) makes this tape a great choice for treating chronic injuries.”
-Jerri Hestwood, ATC
Athletes are a unique breed. They take a lickin’ but want to keep on kickin’ … or running … or jumping … or whatever other activities are involved in the pursuit of their sports. Deciding whether to train through an athletic injury is one of those “six of one, half dozen of the other” propositions. If an athlete stops training and competing while an injury heals, they will face the loss of conditioning, technique and competitive edge that accompanies inactivity. And, of course, for many professional athletes, they also face a loss of income while they recover! On the reverse side, an athlete who chooses to continue training and competing while injured faces the possibility of exacerbating the injury – or, sometimes, developing additional injuries in muscles and joints that overcompensate for the injured area.
Sports tape has always been a mainstay in the toolkit of every athletic trainer. It has been used for decades to support and/or immobilize injured areas so athletes can continue their sport while injured. The downside of traditional athletic tape, however, is that it DOES virtually immobilize the taped part of the body. This may lead to poor technique that can affect performance, as well as contribute to injuries due to inefficient movement patterns.
One of the most exciting new tools used by athletic trainers today is kinesiology tape. Kinesiology tape for sports injuries is a dream come true for both the trainer and the injured athlete. On the trainer’s side, a single application can be worn 3-5 days, providing therapeutic benefits round-the-clock. It enhances and prolongs the benefits of any other type of therapy used, and because it literally goes home with the athlete, the trainer can relax, knowing his work is continuing in his/her absence.
From the athlete’s perspective, kinesiology taping applications are lightweight and stretchy, making them totally comfortable to wear. The acrylic adhesive is non-allergenic, preventing the tape rashes and burns that are common with other types of sports tape. In addition, the combination of the breathable 100% cotton tape and the wave pattern of the adhesive backing make kinesiology tape extremely water resistant. Athletes can sweat, swim or shower without worrying about having to remove and reapply their tape – or having it come off in the water.
The biggest advantages, however, are the physical benefits of kinesiology taping – rapid relief of pain and swelling, support of injured muscles with no restriction of range of movement, and enhanced activation of muscles. A dream come true for both athletic trainers and injured athletes!
“I just wanted to write and tell you how pleased I am with the results we are receiving from Kinesio®Tape… As I continue to learn and use the techniques of Kinesio® Taping, I am certain that the results will continue to be positive.”
-Rick Griffin, Head Athletic Trainer, Seattle Mariners
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