Taping: Diagrams, Recommendations, and Tricks

Contents:

• What are tapes
• Principles and mechanisms of taping
• Types of tapes
• Reasons for choosing tape color
• The influence of taping on achievements in sports: is it possible?
• Methods of painless application and removal of kinesio tape
• Situations in which the use of tapes is inappropriate
• The influence of taping on the process of weight loss weight

In this article, you will learn about:

• What are tapes?
• Taping is a method used to support muscles and joints, as well as to reduce pain and swelling. This technique involves applying a special elastic band, known as tape, to specific areas of the body. The main goal of taping is to stabilize injured areas without restricting mobility.

  The taping process begins with a thorough assessment of the patient's condition. The specialist determines the area requiring support and selects the appropriate taping technique. Tape can be applied in a variety of ways depending on the specific problem: to relieve pain, reduce inflammation, or restore functionality.

  Tape has properties that allow it to interact with the skin and muscles, improving blood and lymph circulation. This, in turn, can promote faster tissue healing. Taping also helps reduce stress on joints, which is especially useful during sports or rehabilitation after injuries.

  It is important to note that taping is not a substitute for medical treatment, but can be an effective complement to other methods. Proper application of tape requires certain skills, so it is recommended to contact qualified professionals for the best results.

• What types of tape are there?
• Tape color can be determined by several factors. Firstly, it is often determined by manufacturing standards and the preferences of brands seeking to stand out in the market. The variety of shades can also serve to indicate different properties or purposes of tapes. For example, certain colors may be associated with specific therapeutic effects or preferences in physical rehabilitation. Furthermore, users' aesthetic preferences can also influence color selection, as many clients prefer tapes that complement their style or appearance. Taping can have a positive impact on athletic performance. This technique, which involves applying specialized tape to specific areas of the body, can help support muscles and joints and prevent injuries. Furthermore, proper taping can improve circulation and reduce pain, which in turn can enhance an athlete's overall performance. However, it's important to keep in mind that the effectiveness of taping depends largely on the correct execution of the procedure and the individual characteristics of each athlete. To apply the tape safely and accurately, it's important to follow a few guidelines. First, prepare the skin: clean it of dirt and oil to ensure better adhesion. If necessary, you can use an antiseptic.

  When applying the tape, try to avoid pulling on areas where the skin may be sensitive or prone to irritation. Start at one edge and gradually move to the other, gently smoothing the tape to avoid the formation of air bubbles.

  When it's time to remove the tape, do so slowly and carefully, holding one edge. It is best to remove the tape at an angle to the skin, which will help minimize discomfort. If the tape is too tightly stuck, try pre-wetting it with water or using skin oil to make the process easier.

• There is a belief that taping the abdominal area can promote weight loss. This method involves the use of special elastic bands that are applied to the skin, which, according to some, can improve blood and lymph circulation, as well as speed up metabolism. However, it is important to understand that taping alone is not an effective means of weight loss. To achieve desired weight loss results, it is necessary to combine this practice with proper nutrition and physical activity. Taping can be considered a complementary method, but not a primary method for combating excess weight.

What is tape?

Kinesio tape, also known as tape, is a durable elastic tape made from a blend of cotton and nylon. This tape can stretch up to 140% of its original length, providing support and stabilization of muscles and joints.

Kinesio taping was invented in the 1970s by Dr. Kenzo Case, a Japanese-born chiropractor who developed the first line of kinesio tape. Case developed this tape from a unique, patented material that mimics the elasticity of human skin and allows for unrestricted movement. The use of waterproof and strong medical adhesive, which the tape is treated with, ensures its long-term wear, even if the user is actively involved in swimming.

Multicolored tapes became especially popular after the Olympic Games held in Beijing in 2008 and in London in 2012.

Principles and Mechanisms of Taping

In order to understand the mechanism of action of kinesio tape, it is important to pay attention to the biomechanical features of joints.

Stable functioning of joints is ensured by the tissues that make up the joint itself, as well as the surrounding structures, such as muscles, tendons, ligaments and skin. These elements contain mechanoreceptors that respond to various stimuli, including pressure, stretching and movement. Some of these receptors also play a key role in how the brain perceives the position of the body in space; This process is called proprioception, which translates to "feeling your own body." It is believed that the use of tapes can help improve nerve connections, which in turn helps us control movements more effectively, and joints - to maintain their stability even under conditions of complex and potentially traumatic movements.

If we consider the issue in more detail, kinesio tapes are a special A therapeutic tape used in medical practice.

• Taping helps improve joint mobility. Its use helps restore the functionality of muscles that have become inactive or adapted to ineffective modes.
• It helps improve skin elasticity. As a result of surgery or injury, a scar may form at the site of injury. In some cases, the tissue underneath the scar fuses with the skin and fascia—a thin, broad tendon. This scar tissue can limit natural mobility and range of motion. Kinesio tape is prescribed to gently stretch this scar tissue, which helps increase its elasticity and prevent adhesions with surrounding tissues.
• Taping helps relieve pain. This method alters the perception of trigger points, which occur in muscles due to chronic pain and spasms. Pressure on such points usually causes pain. However, taping lifts the skin over tense and spasmodic muscles, relieving pressure in these areas. As a result, pain receptors send a signal to the brain to reduce tension at the trigger point, which in turn leads to pain relief.
• Kinesio tape helps reduce swelling. It is applied after injuries or surgeries to accelerate the absorption of fluid accumulated in the tissues. By gently lifting the upper layers of skin, the tape creates additional space between the skin, tendons, and underlying tissues. This, in turn, promotes freer blood circulation and improved lymph flow, which leads to a more rapid reduction in swelling.

Read also:

Edema is an excess accumulation of fluid in the body's tissues, which leads to their enlargement and swelling. Edema can have a variety of causes, including cardiovascular problems, kidney disease, and even problems with the lymphatic system. Edema can also be caused by prolonged sitting in one position, excessive salt consumption, and allergic reactions.

To manage edema, it's important to first determine its cause. In some cases, medical intervention may be required, especially if the swelling is chronic. However, there are general recommendations that can help reduce discomfort. For example, monitor your salt intake, avoid sitting or standing in one place for long periods, and increase physical activity. In some situations, it may be helpful to wear compression garments or get a massage to improve circulation. Also, try drinking more fluids, which can help your body eliminate excess water.

Types of Tapes

Before applying kinesio tape yourself, it is extremely important to consult a physical therapist. A specialist will be able to demonstrate how to properly fix the tape, taking into account the direction of muscle fibers, ligaments, or lymphatic vessels.

There are different types of kinesio tape:

• "I" - designed to strengthen muscle fibers, tendons, and ligaments [11].
• "X" covers large areas or several joints at once. The "X" tape protrusions are applied to areas of high sensitivity, such as the back of the knees or the front of the elbows.
• "Y" - is designed to stabilize the kneecap [12].
• "Fan" - helps reduce swelling in the extremities, such as the arm or leg.
• "Lift" strip is designed to provide support for damaged tissue, as well as for the treatment of muscle knots and trigger points.

Reasons for Choosing Tape Color

Elastic tapes are available in a variety of colors, with nude, red, and blue being the most common. Blue tape is considered a relaxing and calming agent and may also help reduce pain. Red tape, on the other hand, activates, stabilizes, and promotes higher athletic performance.

Experts from Durham University in the UK have concluded that the color red can positively impact athletic performance. They suggest that this color activates neuromuscular processes, allowing athletes to perform at their peak. Furthermore, some believe that red can induce fear in opponents, leading them to lose to teams wearing this color. The most noticeable advantage seems to be enjoyed by teams using a combination of blue and red in their uniforms.

The Impact of Taping on Sports Performance: Is It Possible?

It is probably impossible to draw any definitive conclusions. Taping appears to be useful for specific purposes, such as rehabilitation after injuries. In addition, it helps to improve coordination of movements in the joint, although this effect is not observed in everyone [4].

Methods for painless application and removal of kinesio tape

According to experts from the American Council on Exercise, correctly applied kinesio tape should be perceived in the same way as your own skin.

To apply the tape:

• Make sure the skin is clean, dry and free of oils.
• Cut a piece of tape to the required length and give the edges a rounded shape.
• To activate the adhesive, gently rub the tape between your palms.
• Stick the tape to the desired area, stretching it slightly.
• Gently straighten the tape and press it so that it is firmly

  With prolonged use, the tape may begin to peel off the skin. To remove it carefully without damaging the skin, first apply a small amount of lotion or oil, such as baby or olive oil. Using one edge of the tape, hold the skin to separate it from the tape. Remove the tape slowly, avoiding sudden movements and tension.

  If the skin under the tape shows signs of irritation or damage, you should refrain from re-applying the tape.

Situations in which the use of tapes is inappropriate

Before using tapes, make sure that you do not have the following contraindications [6]:

• Severe allergic reactions. The tape is attached to the skin with acrylic adhesive, which may cause allergic reactions in people with hypersensitivity to this substance.
• Open skin wounds. Applying tape to such wounds can lead to moisture retention, which in turn creates conditions for the development of infection.
• Deep vein thrombosis is a condition in which a blood clot, known as a thrombus, forms in a deep vein of the extremities, be it an arm or a leg. Applying tape near the clot can improve blood circulation, which, in turn, can lead to its displacement. In some cases, the clot can break off and be carried in the bloodstream, which is risky, as it can block the pulmonary artery or its branches, which is seriously life-threatening.
• Uncontrolled diabetes can have serious consequences. When blood glucose levels rise significantly, nerve damage occurs in the extremities, which can manifest as tingling. Using adhesive tape in such cases can only aggravate the discomfort. Furthermore, it is not recommended to apply tape to areas with or near diabetic ulcers, as these ulcers heal slowly and require special attention.
• With age, the skin loses its thickness, which can lead to abrasions or bruises from the use of tape.
• Heart disease. The use of taping can increase blood circulation, help reduce swelling, and direct more blood to the heart muscle, but in some cases this may be inappropriate and even dangerous.
• Sensitive skin. Even if you do not have allergic reactions, kinesio tape can cause irritation. To assess how your skin reacts, attach a small piece of tape to your skin and leave it on for an hour. If after this time the skin has not changed its condition, you can safely apply the tape to a larger area.

The Effect of Taping on Weight Loss

A small study conducted by Turkish scientists found that combining taping with physical activity helps improve abdominal muscle tone and reduce waist circumference, compared to exercise without taping. Taping can activate lymphatic drainage and improve blood circulation, which, in theory, can help reduce swelling. However, to date, there are no scientific studies confirming a direct link between taping and fat reduction. Therefore, to burn fat, you should rely on traditional methods such as aerobic exercise and a balanced diet.

Sources

Spirina M. A., Vlasova T. I., Sitdikova A. V. and Shamrova E. A. Discuss the problems and possibilities of using kinesiotaping in clinical practice. Problems of balneology, physiotherapy and exercise therapy. 2023. 100(3). 51. DOI: 10.17116/kurort202310003151.

2. Kinesiology tape: is it really effective? ACE.

3. Personality, myth, legend. Kinesiotape.com

Ghai S., Ghai I., and Narciss S. Conducting a systematic review on the effects of taping on joint proprioception: a meta-analysis considering both between- and within-subject data. BMC Musculoskeletal Disorders. 2024. 25(1). DOI: 10.1186/s12891-024-07571-2.

Meeusen L., Candidori S., Micoli L. L., Guidi G., Stanković T., and Graziosi S. discuss the use of auxetic structures in kinesiology tapes in their work published in Scientific Reports in 2022. They argue that such structures can improve body adherence and provide a more personalized approach. (12(1). DOI: 10.1038/s41598-022-17688-w).

Wu W., Hong C., and Chou L. Kinesio taping method for myofascial pain management. Journal of Evidence-Based Complementary and Alternative Medicine. 2015. 1–9. DOI: 10.1155/2015/950519.

Yeger J. M., Krueger K. M. Muscles in sports: anatomy, physiology, training, and rehabilitation / edited by P. K. Lysov, L. A. Ostapenko, V. D. Sonkin. — Moscow: Practical Medicine, 2016. — 407 pages.

EXPAND LIST

Hill, R. A., & Barton, R. A. (2005). The color red boosts human performance in competitive situations. Nature, 435(7040), 293. DOI: 10.1038/435293a.

Gürşen C., İnanoğlu D., Kaya S., Akbayrak T., and Baltacı G. conducted a pilot randomized controlled trial to examine the effects of exercise and kinesiotaping on abdominal recovery in women after cesarean section. The results of the study were published in the journal Archives of Gynecology and Obstetrics in 2015, including issue 293, number 3, on pages 557–565. DOI: 10.1007/s00404-015-3862-3.

Gianola S., Iannicelli V., Fascio E., Andreano A., Li L. C., Valsecchi M. G., Moja L., and Castellini G. conducted a study on the use of kinesiotaping in rotator cuff diseases. The results were published in the Cochrane Library in 2021 (issue 8). DOI: 10.1002/14651858.cd012720.pub2.

The article by Han and Lee examines the effects of kinesio taping on knee repositioning errors after quadriceps muscle fatigue. The study was published in the journal Physical Therapy Science in 2014, Volume 26, Number 6, Pages 921–923. DOI: 10.1589/jpts.26.921.

Aytar A., ​​Ozunlu N., Surenkok O., Baltacı G., Oztop P., and Karatas M. conducted a study focusing on the initial effects of kinesio taping in patients with patellofemoral pain syndrome. This study is a randomized, double-blind trial and is published in the journal Isokinetics and Exercise Science, volume 19, issue 2, pages 135–142. DOI: 10.3233/ies-2011-0413.

Malicka I., Rosseger A., ​​Hanuszkiewicz J., and Woźniewski M. conducted a pilot study examining the effect of kinesiotherapy on reducing upper limb lymphedema in women undergoing breast cancer treatment. The results of the study were published in the journal Menopausal Review in 2014, volume 4, pages 221–226. DOI: 10.5114/pm.2014.44997.

Andrýsková, A., & Lee, J. present recommendations for the use of kinesiology tape for the prevention and treatment of sports injuries. In: Healthcare, 8(2), Article 144. DOI: 10.3390/healthcare8020144.