How to apply kinesiology tape: the basics by body area
Key takeaways
- Kinesiology tape (kinesio tape) is an elastic, adhesive cotton tape that moves with your skin. It does not brace or immobilise, and it does not restrict movement.
- The five basic rules: clean, oil-free skin, rounded corners, ends applied without stretch, the middle section at 0–50% stretch depending on the goal, and a firm rub at the end.
- The taped body part should be in a stretched position (for example bending forward for the lower back, knee bent for the knee), so the tape does not pull on the skin as you move.
- There are three basic shapes: the I-strip along a muscle, the Y-strip around a muscle or joint, and two crossed strips for a larger area.
- After application, do not exercise or shower for about 30 minutes. Applied in the evening, after a shower, it sticks best.
- One 5 cm wide, 5 metre roll is enough for 10–12 applications. Do not experiment with it on a fresh injury or damaged skin, ask a professional instead.
Contents
- What is kinesiology tape, and what does it do?
- The five basic rules for every application
- I, Y or crossed strips: which one for what?
- Application by body area
- How long can it stay on, and how do you remove it?
- How much tape do you need, and what does it cost?
- Six mistakes that make the strip peel off too early
- When not to apply kinesiology tape
One 5 metre roll gives you 10–12 applications. How many of those stay properly on your skin for days, and how many peel off after the first shower, depends almost entirely on how you apply it, not on the tape.
Applying kinesiology tape is not complicated, but there are a few rules you cannot work out from the colourful strips you see on professional athletes. In this article we go through the basics, then show for six body areas which position and which shape to use.
What is kinesiology tape, and what does it do?
Kinesiology tape is an elastic, adhesive tape you wear on your skin, even while moving, showering or training. Unlike traditional athletic tape, it does not brace or immobilise: it stretches with your skin, and the direction and stretch of the application give feedback during movement. It is sports equipment, not a medical device, and it does not replace physiotherapy or medical care.
Kinesiology tape, kinesio tape and K-tape all mean the same thing: the name depends on the manufacturer and the translation, the tape is the same. MOVTECH kinesiology tape comes in 5 cm wide, 5 metre long rolls. It is made of 93% cotton and 7% spandex, with a hypoallergenic, latex-free acrylic adhesive. It is water-resistant and breathable, so it stays in place while you shower, train or swim (it even survives a summer dip in the lake), and your skin can breathe underneath.
The five basic rules for every application
Apply it to clean, dry skin free of oil and lotion, after removing hair if needed. Cut it to size and round off the corners. Always apply the two ends of the strip (the last 2–3 cm) without stretch, and the middle section at 0–50% stretch depending on the goal. Finally, rub it firmly with your palm, because the acrylic adhesive is activated by warmth.
- Prepare the skin. Body lotion, sun oil, sweat: they all work against adhesion. If the area is hairy, removing the hair is not about looks, it is what allows the tape to stick and to come off painlessly.
- Cut to size, round the corners. Square corners catch on clothes and bedding, and that is where the tape starts to lift. Round off all four corners with scissors.
- Anchors without stretch. The start and the end of the strip (2–3 cm) go on the skin without stretching. If you stretch the ends too, that is where the tape will pull up and peel off.
- Stretch the middle section. Between 0% and 50%, depending on the goal. For most home applications a light stretch is enough, more is not better.
- Rub it in. Rub the strip a few times with your palm, the warmth helps the adhesive bond.
The best time: in the evening, after exercise or a shower. For about 30 minutes after application, do not exercise or shower, and overnight the adhesive can set undisturbed. This way it holds longest and strongest.
I, Y or crossed strips: which one for what?
Three basic shapes cover most home applications. The I-strip is a straight piece that runs along a muscle or a line. The Y-strip stays in one piece at one end and is cut into two tails at the other, so it can wrap around a muscle or a joint (for example the kneecap). Two crossed I-strips cover a larger, flat area, such as the area between the shoulder blades.
| Shape | How to cut it | Typical body area |
|---|---|---|
| I-strip | Straight piece with rounded corners | Lower back next to the spine, forearm, shoulder girdle |
| Y-strip | One piece, cut down the middle for two thirds of its length | Shoulder, calf, around the knee |
| Two crossed strips | Two I-strips applied on top of each other in an X shape | Back between the shoulder blades, larger flat areas |
We recommend starting your first few applications with an I-strip. It is the easiest way to practise stretch and anchors, and once you have that down, the Y-strip is just one more cut with the scissors.
Application by body area
For each body area, two things matter: the position and the shape. The taped muscle should always be in a stretched position, so the strip wrinkles slightly at rest and does not pull on the skin during movement. The descriptions below are general starting points. If you want to set it up for a specific complaint or sport, ask a physiotherapist for help.
Shoulder
Sit with your arm relaxed by your side and your head tilted slightly towards the other side. Y-strip: the uncut end goes on the outer side of the upper arm, about a hand's width below the shoulder, without stretch. The two tails run upwards around the front and the back of the shoulder, their ends again without stretch. You will need help with this one, as it is hard to tape your own shoulder accurately.
Back between the shoulder blades
Sit leaning slightly forward with your shoulders rolled forward, as if hugging yourself. This stretches the area between the shoulder blades. Two I-strips vertically on either side of the spine, or two strips crossed in an X shape. No strip should run over the spine itself.
Lower back, along the spine
Stand and bend forward as far as is comfortable. If you want to tape along the spine, the strip does not go over the vertebrae: instead, two I-strips go on either side of the spine, from the bottom up. The lower anchor goes at the bottom of the lower back, above the sacrum, without stretch, and the middle section runs upwards with a light stretch. When you straighten up, small wrinkles appear on the strip, and that is exactly right.
Knee
Sit with your knee bent. Two strips on either side of the kneecap, in an arc, so that the kneecap itself stays free. The anchors go above and below the kneecap without stretch. Many people use a Y-strip instead: the uncut end on the front of the thigh, the two tails running down on either side of the kneecap.
Forearm
Arm extended, wrist bent downwards, which stretches the top of the forearm. An I- or Y-strip from the outer side of the elbow towards the wrist, anchors without stretch. A common area for gardening, DIY work with a screwdriver and racket sports.
Thumb and wrist
Fingers need a narrower strip: cut the 5 cm tape in half lengthwise. Hand open, thumb bent slightly towards the palm. A short I-strip runs from the base of the thumb towards the wrist, anchors without stretch. Never wrap the tape fully and tightly around a finger or the wrist, as it can restrict circulation.
Calf
Lie on your front or stand, with your foot pulled up (toes towards the shin), which stretches the calf. Y-strip: the uncut end goes above the heel without stretch, and the two tails run upwards on either side of the calf, almost to the back of the knee.
How long can it stay on, and how do you remove it?
Kinesiology tape can stay on for several days, including while you shower and exercise. After bathing, pat it dry, do not rub. If irritation, itching or discomfort occurs, remove it sooner. When removing it, do not rip it off dry: moisten it and slowly roll it off in the direction of hair growth while holding the skin taut with your other hand.
- Easier when wet. In the shower or with a damp cloth, the adhesive lets go.
- Fold it back, do not tear it upwards. Fold the strip back close to the skin and push the skin away from it, rather than pulling the strip away from the skin.
- Take a break. If the skin turns red after removal, give it a day or two before taping the same spot again.
How much tape do you need, and what does it cost?
One 5 cm wide, 5 metre roll is enough for 10–12 applications, depending on the size of the body area and how many strips you apply. The lower back or the area between the shoulder blades needs two strips, the calf one longer Y-strip, and the forearm one shorter piece.
If you train regularly or tape several areas, you will get through a roll quickly. That is why the tape is also available in packs of 1, 5, 10, 20 and 50 rolls, the larger ones made for coaches, teams and massage therapists. The price per roll is lower in the larger packs, and you can see the current prices on the product page.
Six mistakes that make the strip peel off too early
If the tape lifts within a day or two, the problem is almost always the application, not the tape. These six are the most common, and each one can be fixed with a single step.
- Lotion or sweat on the skin. The number one enemy of adhesion. Wash, dry, and only then apply.
- Stretched ends. The anchors always go on without stretch, otherwise that is where it starts to peel.
- Too much stretch. More is not better. The skin can pull and turn red underneath.
- Square corners. They catch on clothing, and the strip lifts from the corner.
- Training or showering straight away. The adhesive needs about 30 minutes to set.
- Body part not stretched. If you tape a relaxed muscle, the tape will pull on the skin as you move.
When not to apply kinesiology tape
Never on damaged, inflamed or infected skin, or if you are sensitive to adhesives. With a fresh injury, after surgery, or with pain or swelling of unknown origin, have a doctor or physiotherapist look at the problem first, and only then use the tape.
In these cases do not apply tape, or ask a professional first:
- open wound, damaged, inflamed or infected skin where the tape would go;
- adhesive sensitivity or very sensitive skin;
- fresh injury, recent surgery, or pain or swelling of unknown origin: in these cases you need a doctor's or physiotherapist's opinion first;
- a history of thrombosis, or an existing circulatory or skin condition;
- during pregnancy, on the abdomen and lower back;
- any existing health condition or regular medication.
Kinesiology tape is sports equipment, not a medical device. It is not a diagnosis or a treatment, and it does not replace physiotherapy or medical care.
In summary
Good application comes down to four things: clean skin, rounded corners, ends without stretch, and a stretched body position. If these four are right, the tape stays in place for days, through training and in the shower.
Start with a simple I-strip on the lower back or the forearm, and once that works, move on to the Y-strip on the shoulder or the calf. We cover the other parts of a recovery routine in the massage gun guide.
