Home > Helpful Health Tips > The Benefits of Kinesiology and Kinesiology Tape > How To Apply Kinesiology Tape

Ares Kinesiology Taping Instructions


The following highlights Kinesiology taping instructions for some common injuries and conditions. Also see The Benefits of Kinesiology and Taping to learn more about Kinesiology and the different techniques.

ACHILLES TENDON
Requires:
1 piece of I tape
1 piece of Y tape
Self-taping is available

1. Stand with legs shoulder width apart.
2. Anchor Y strip of tape at heel.
Run tape up the sides of calf as required.
3. Apply second piece of tape horizontally on Achilles Tendon.


CYCLISTS CALF
Requires:
1 piece of Y tape
Self-taping is available

1. While standing on one foot, bend the other knee and place it on a chair.
2. Anchor the tape at the heel.
3. Stand upright and flex the calf with the tape.
4. Apply the tape to just under the back of knee.


SHIN SPLINT
Requires:
2 pieces of I tape
Self-taping available

1. Place I tape on the outside of the foot towards the shin while pointing the foot downwards.
2. Apply another I tape on the inside of the foot towards the medial side of the lower leg as shown while maintaining the foot downwards.




ANKLE
Requires:
5 pieces of Y tape
Self-taping is available

1. Sit on the floor with leg extended, foot relaxed.
2. Apply a short piece of tape horizontally below the ankle.
3. Anchor another piece of tape to the foot as indicated and run it over the ankle and up the leg to just below the side of the knee.
4. Apply the third piece of tape, anchoring at the bottom of the foot and running up the side of the leg to mid-calf.
5. Take two more short pieces and apply X on top of foot.






GENERAL SHOULDER PAIN
Requires:
3 pieces of I tape
Partner for taping

1. Raise arm straight out to the side, supporting it to keep it level with the shoulder.
2. Have your taping partner anchor the tape securely on the top of the shoulder and without stretching the tape, run it down to the mid-arm.
3. With arm still extended and supported, anchor the second piece of tape mid-arm, where the first piece ends. Apply tape to the backside of the arm, ending just above the armpit. Rub tape firmly.
4. Using the third piece of tape, repeat step above for the front of the arm.


RUNNERS/CYCLISTS KNEE
Requires:
3 pieces of I tape
Self-taping is available

1. While seated on the floor, extend your leg in front of you and raise the knee slightly, so it is at approximately a 45 degree angle.
2. Anchor the first piece of tape firmly in place just above the kneecap.
3. Without stretching, run the tape in a semi-circular pattern from the top of the kneecap to just below the kneecap. Rub the tape firmly.
4. Repeat on the other side of the kneecap.
5. For additional support, place another piece of tape horizontally just below an/or above the kneecap.


GOLF ELBOW
Requires:
2 pieces of I tape
Self-taping is available

1. Hold arm out in front of you with hand about chest height.
2. Anchor tape securely to the heel of your hand.
3. Apply the tape towards the elbow on the inside of the forearm, ending slightly above the elbow. Rub tape firmly.
4. For additional support, wrap another piece of tape horizontally on the forearm just below the elbow.



TENNIS ELBOW
Requires:
2 pieces of I tape
Self-taping available

1. Hold affected arm in front of you so your hand is about chest high.
2. Anchor tape securely where your wrist and arm connect, close to the 'V' of your hand where your thumb and index finger meet.
3. Run the rest of the tape towards the elbow, on the outside of the forearm, ending slightly above the elbow. Rub tape firmly.
4. For additional support, wrap another piece of tape horizontally at the elbow.


LUMBAR PAIN IN LOWER BACK
Requires:
3 pieces of I tape
Partner for taping

1. Bend forward with hands placed on knees.
2. Anchor one piece of tape horizontally across the lower back.
3. Take two or more pieces of tape and create an X shape directly over the most painful area.