How To Put Kt Tape On Quad
You've probable seen athletes decorated in patterns of colorful tape on their knees, shins, quads, and shoulders, and thought, does that really do anything? I was correct there with y'all. That quickly changed when my athletic trainer suggested applying hot pink tape for my shin splints. Afterwards my stint every bit a collegiate pole vaulter my shins were trashed from years of pounding on hard surfaces. Cue kinesiology record and sweet relief.
Kinesiology tape (known as KT tape) is an ultra-flexible, adhesive record applied on the pare to support your tendons, joints, and/or muscles, and was created in the early on 1970s to mimic the elasticity of human skin, says Katherine Campbell, DPT, CPT, a physical therapist and certified personal trainer at Blueish Iron Physio. "KT tape was created to move with your torso and 'lift upward' [muscles, tendons, and joints], while too being able to withstand physical activity," she adds.
Meet the experts: Katherine Campbell, DPT, CPT, is a physical therapist and certified personal trainer at Blueish Iron Physio. Winnie Yu, DPT, CPT, is a concrete therapist and certified personal trainer at BeSpoke Treatments.
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While it's mostly seen on athletes, it serves a wide multifariousness of therapeutic purposes, says Winnie Yu, DPT, CPT, a concrete therapist and certified personal trainer at BeSpoke Treatments. "In the physical therapy realm, it'due south commonly used in the earlier stages of pain, inflammation, and swelling." Not to mention, KT tape is an attainable and affordable care option that is a relatively quick and easy pain-management tool you can use at abode, she adds.
You may however be a little skeptical, merely here's everything you need to know about KT tape, what information technology does, and how to apply information technology safely, according to experts.
How does KT tape work?
While it'due south not visible to the naked heart, KT tape can alleviate hurting and flush lymphatic drainage (the network of vessels and organs nether your skin) past microscopically lifting the skin from the tissue, says Yu. When the lymphatic and fluid system is congested with inflammation, diverse chemicals accumulate in the interstitial infinite (the fluid-filled space between the cell membrane and skin or muscles and the circulatory organisation) ultimately resulting in pain. "The lifting from the tape increases that interstitial space and allows for decreased inflammation in the affected area," Yu says.
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Now it may sound too good to be truthful, but KT tape has specific purposes when applied correctly, says Yu. "Information technology's usually practical in the athletic population, usually seen in runners with colorful record along their shins, shoulders, or knees," she adds. "It'south also widely used in the rehab setting for reducing swelling after an functioning or injury." The effectiveness varies on the private and blazon of injury, but information technology's most beneficial on short-term hurting and non a long-term solution, research suggests.
Unlike basic athletic record, which is rigid and restrictive to support muscles, joints, sprains, and aches by limiting range of motion, KT tape is made to stretch twoscore percent of its original length studies show. In other words, KT tape moves with your body while simultaneously supporting your muscles and joints. It's a win-win!
What is KT record used for?
Depending on the application, KT tape has a wide multifariousness of uses for discomfort and swelling, says Yu. "It can help pain, decrease swelling or edema, and improve quality of life," she says. "If you have less hurting and more mobility, then you're able to perform the recreational activities you enjoy."
It can as well be used preventatively to minimize the take chances of serious injury by boosting circulation to assist in the body's natural healing procedure, adds Yu. For example, if information technology's marathon flavor and your muscles are feeling less than 100, a pro might apply KT tape to promote blood apportionment and aid in recovery. That extra boost tin can aid prime the muscles for higher mileage.
In some cases, KT record is even used to amend posture, notes Campbell. "If you have a frontward flexed posture, you can utilize the tape effectually your back to assist lift upwards the breast." This will help re-brainwash the neuromuscular system and give your trunk a subtle cue to activate proper alignment, she explains.
Depending on the pain and severity, various application styles tin help with the following common atmospheric condition.
Shin splints: This can be extremely painful. The pain is caused by an overuse of the shinbone when the muscles, tendons, and bone tissues go overworked and inflamed, says Campbell. Luckily, KT record may provide relief by taking force per unit area off your shin and reducing inflammation.
How to: "The KT record [should be put] around the outside of the articulatio genus all the way down to the big toe," explains Campbell. "Then tape horizontally beyond your shin above and below the hurting points."
Knee joint pain: It's extremely common in runners, and articulatio genus pain is often caused past overuse, arthritis, or weak surrounding muscles in your hip, foot, quad, or hamstring. KT record can help reduce genu hurting by supporting weaker parts of the body, or by lifting muscles and tendons off the kneecap to relieve tension and create more space in the knee joint articulation, per research studies.
How to: A pro will use tape on the within and exterior of the quad to create a teardrop shape, and so around both sides of the kneecap, says Campbell.
Plantar Fasciitis: This uncomfortable condition is acquired by inflammation along the lesser of the human foot and in the tissue that connects the heel os to the toes, says Yu. Because muscles weaken and the pes arch flattens over time, KT tape helps support and activate proper positioning of the curvation to relieve some of the heel force per unit area, explains Yu.
How to: A doctor will likely put ane long strip of KT tape along the lesser of your human foot and another across the arch.
Achilles tendon pain: Besides known every bit Achilles tendinitis, this pain is common in runners when the tissue connecting your dogie and heel bone becomes strained from intense overuse, explains Yu. This will help boost circulation and blood flow to the tissue while simultaneously offloading the joint to relieve some force per unit area.
How to: A physical therapist will probable put one strip forth the dogie downwards to the lesser of the heel, and and then i strip horizontally across the back of the heel or Achilles tendon.
General muscle pain: If y'all're experiencing general muscle pain or soreness, a pro can cut the record into a "Y" or fan shape and create a border with it around the painful surface area, says Campbell.
Swelling: If you lot have inflammation from an injury or procedure, your doctor may apply the record in a spider-similar shape by cutting small projections from a principal taped anchor spot, says Campbell. "The little projections will then be placed upwardly and outwards towards your heart to reduce some of that swelling."
KT Tape Limitations
While KT record can be a cracking option for astute or balmy injuries, studies show that it'southward not a cure-all. "If yous have a serious injury, yous can't just plop on KT tape and expect it to be magically healed," says Yu. "Simply for something that is more of a strain or a piffling inflamed, you lot can have better results."
In addition, the record may cause irritation on sensitive skin, adds Campbell. While there are "sensitive-peel" brands available, if you lot take any irritation or peel discomfort, remove the tape immediately and launder the affected area with lather and water.
Lastly, considering KT tape has a wide range of uses, in that location is non a universal dominion volume for application, says Yu. "Even between injuries you can have different application types, and so the inconsistent protocol tin can be a downfall considering there is not 1 standard way of doing it," she explains.
Types Of KT Tape
If y'all Google KT tape, you might exist overwhelmed with the number of results on the market. The list goes on and on, but you can keep things simple and find quality KT tape that'due south right for you. Focus on the material and fabric because that'due south what allows the tape to move with yous and promotes air-permeability. Look for high-grade cotton wool and elastic, but 100 percent latex complimentary, says Yu. Two popular and widely bachelor brands are KT Tape and RockTape.
Once you observe the adequate material, choose from one of the post-obit types depending on your demand.
- Kinesio Tex Classic: This is the original style record and the nearly universal, says Yu. Besides being readily accessible, this tape can be used for all applications on healthy peel.
- Kinesio Tex Functioning+: Fabricated with polyester and cotton, this option is best for sensitive pare when higher tension record awarding is desired, says Yu.
- Kinesio Tex Gilded: This blazon is only available to trained professionals, so you'll have to book an appointment with your doctor or trainer for application, but the adhesive on this tape is designed for solid attachment/grip on smaller surface areas, says Yu.
- Kinesio Tex Gold Light Touch Plus: A bit gentler on the skin, this tape doesn't last as long just is used for brusque term application ordinarily for children or older adults with sensitive or fragile peel, explains Yu.
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How To Apply KT Tape Properly And Remove It Safely
TBH, it's all-time to come across with a trained professional to guide y'all through the awarding process and give injury-specific advice on first use to help maximize effectiveness, per Campbell. "If y'all notice it helps, I absolutely recommend applying it at home, but you take to be certain you are fully educated and know how to apply it correctly," she says.
Once yous're comfortable with your needs and the designated taping pattern, follow these stride-past-step instructions to safely apply and remove the tape.
Pro tip: Apply at least an hour prior to sweaty activity or showering to allow the adhesive to stick properly.
- Prep and clean your pare with booze to remove any oil, sweat, or lotion. For hairy areas, trim the hair if you want the tape to last longer and reduce whatever pulling during removal.
- Cut the tape to the proper length depending on the injury or surface area, and trim the corners so the tape is rounded at each end. This will help foreclose the edges from prematurely lifting and snagging on apparel.
- Apply the tape over the affected area with the muscles in a stretched position. "The record is applied from ane terminate of the muscle to the other with very petty to no stretch on the tape itself," says Yu.
- After application, rub the tape onto your peel to activate the estrus-sensitive mucilage.
Remember: If yous experience whatever itching, burning, or skin irritation, remove the tape immediately and clean the affected area.
5. The tape usually lasts between three to five days before naturally peeling off, but if you want to remove earlier, gently pull or apply balm around the edges to help loosen the adhesive.
Bottom line: Experts hold that KT tape tin exist a great option for acute injuries to minimize pain, increase blood catamenia, and promote initial healing. With proper awarding and professional person guidance, KT tape certainly has its perks.
Andi Breitowich is a Chicago-based writer and graduate pupil at Northwestern Medill. She's a mass consumer of social media and cares about women's rights, holistic wellness, and non-stigmatizing reproductive care. Every bit a quondam collegiate pole vaulter, she has a beloved for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
Source: https://www.womenshealthmag.com/fitness/a41394393/what-does-kt-tape-do/
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