Have an injury? The old mantra to “rest and support with a brace” is more frequently being replaced with colorful tape. How many of you have seen someone at the gym or running your local 5k with strips of tape covering all areas of their body? This new way of support is Kinesio tape! If you read Runner’s World magazine, they discuss Taping for common injuries – IT band, hamstring, shin splints, runner’s knee, plantar fasciitis – that maybe you have experienced. The article specifically states, “Kinesio tape can support tendons, ligaments, muscles and joints while allowing full range of motion, so you can keep exercising while healing.”
The question is, how does Kinesio tape work, and is it truly effective? Proponents of Kinesio tape will tell you about the benefits from reducing muscle fatigue to supporting joints and even decreasing swelling.
First let’s look at the tape. We see that Kinesio tape has more stretch to it and if you look closer, you can see that the pattern of the tape is woven in an “S” shape throughout the tape. This allows for a joint to continue to reach its end range and not be restricted. The tape can then be cut into different patterns, lengths, and designs based on an injury and what you need to accomplish. Kinesio tape is placed over muscles to increase muscle tone and stimulate contracture of muscles. It also allows more surface area between the skin and the muscle to help promote blood flow and range of motion.
See how the tape stretches as the paper pulls
So, I wanted to do my research. I did a literature search and found multiple case studies showing that show Kinesio tape does provide the support it claims to provide (and I know this to be true from first-hand experience). But, some more in depth research can be hit or miss. After reviewing a handful of meta-analyses, the conclusion seems to be that more research is needed. There is agreement that Kinesio tape provides therapeutic benefits, but there is no indication that it produces strength gains (Csapo, 2015), and it is not superior to other therapies (Montalvo 2014, Lim 2015).
My opinion? I love it! Yes, more research should be done, but that does not mean it is ineffective. As mentioned in Kalron’s (2013) research, “Kinesio tape has been effective in aiding in short-term pain.” From my own experiences including running a half marathon after being diagnosed with Plica syndrome, treating patients with shoulder tendonitis, and of course, watching John Cena’s recovery after elbow surgery, I believe that Kinesio tape as a therapy is beneficial.
To quote my favorite brand of Kinesio tape, RockTape, there is no one-way of taping injuries. Sure, there are wrong ways, but if you follow the instructions provided by the brand you choose or by your healthcare providers, the tape will support you through your injury.
For more information about RockTape visit www.rocktape.com
To find out more about Kinesio tape and injury prevention visit www.stumpffchiro.com or call us at 954-368-4054.
Csapo, R. & Alegre L.M. (2015). Efffects of Kinesio taping on skeletal muscle strength-A meta-analysis of current evidence.
Journal of Science and Medicine in Sports/Sports Medicine Australia, 18(4); 450-456.
Dreher, B. (2015, November). Get better, stay better: How to recover from (and/or prevent) common running injuries.
Runners Word, 40, 60-61.
Kalron, A. & Bar-Sela, S. (2013). A systematic review of the effectiveness of Kinesio taping – fact or fashion?
Eur J Phys Rehabil Med, 49(5); 699-709.
Lim, E.C. & Tay M.G. (2015). Kinesio taping in musculoskeletal pain and disability that lasts for more than 4 weeks:
is it time to peel of the tape and throw it out with the sweat? A systematic review with meta-analysis focused on pain
and also methods of tape application. Br J Sports Med, 49(24); 1558-1566.
Montalvo, A.M., Cara E.L., & Myer G.D. (2014). Effect of kinesiology taping on pain in individuals with musculoskeletal
injuries: a systematic review and meta-analysis. Phys Sportsmed, 42(2); 48-57.