You can expect to get sore no matter what level you play sports at. This is where KT tapes can be extremely helpful. They look so easy to put on, but they work wonders in cutting recovery time. However the devil is in the details. How you apply KT tapes is the difference between saying goodbye to muscle soreness or living with constant pain. In this article I will explain how to use a KT tape.
What is a KT tape? It is an elastic sports tape used mostly by serious, professional athletes to end muscle soreness, support muscles, joints and ligaments. It helps reduce pressure on the tissue, allowing it to heal.
How to Use a KT Tape?
There are three different schools on applying a KT Tape:
- I technique: Put one tape over the middle of the muscle in pain.
- Y technique: Two pieces of tape forming a cradle around the centre of the muscle.
- X technique: Two tapes meet and cross over the middle of the muscle.
No matter which technique you choose, there are some tips and tricks to applying a KT tape. Let's tackle them one by one!
The best KT Tape
This KT Tape is the best one based on the reviews on Amazon. As you see on the picture on the left, it is used by the athletes of the USA Olympic Team. It is lightweight, comfortable, you will barely feel it. It can be used for hundreds of common injuries.
How to make the KT tape stay up as long as possible?
The proper technique to apply depends on the type of injury and muscle in pain. But there are several things you must follow to make sure the tape stays up as long as possible. Take the following steps in the specific order below:
1) Hairless skin: You don't have to shave the skin completely to make sure the tape stays on. But the less hair there is on the skin, the better the tape will work. Don't put any lotion on before applying the tape. In this case we want dry skin.
2) Choose the right size tape: Unless the bandage is the right size, it can't put the muscle in tension. You can cut off any excess if necessary.
3) Round off the tips: Cut the edges of the tape to prevent rubbing of the skin and getting caught in the clothes. This will not diminish the healing powers of the tape in any way.
4) Rubbing: Rub the bandage 3-4 times immediately after putting it on. The heat helps it stick better and will help it stay in position longer. Remember that the bandage sticks only once! If you make a mistake, take it off and throw away the bandage.
5) The hairdryer: If you want to make the bandage last longer, dry it up after showering. Two passes are enough with the dryer over the tape. More, and you are risking damage to the tape. This is actually great news! You don't have to sit there for thirty minutes. Just one minute of brief drying and you are good to go.
It will feel uncomfortable at first. KT tapes work by puling the muscle together. Expect it to be uncomfortable the first fifteen minutes no matter how well you put on the KT tape. After that your muscle loosens and in 48 hours the pain will be gone altogether.
Benefits of a KT Tape
Every recreational or professional player suffers injuries from time to time. This is where a KT tape can be helpful - it helps you stay nimble, and you can keep your full range of motion while recovering. KT tapes are lightweight, comfortable and effective, and if applied properly they adapt to your body shape completely.
Features of KT Tapes
All the best KT tapes have a number of features.
- Moisture wicking: They allow for the release of sweat. A must for continuing training while wearing the tapes.
- Stretchable: They fit perfectly to your skin and move comfortably with your muscles.
- Mostly water resistant: You can take a shower in them without damaging the tape.
- Barely visible: They fit your skin perfectly, they are not visible under the clothes.
Precautions for Using KT Tape
Sometimes kinesiology tapes can cause skin irritation. Never apply tape on irritated or broken skin. If you have been struggling with irritable skin, you can apply a sensitive skin test piece 24 hours before applying a tape. If the tape causes even the slightest skin irritation, remove it immediately.
How to Remove a KT Tape?
To remove a KT tape pull it off from to the origin point to the end. It is a lot more painful the other way around. Soak the tape in a little bit of water to make it less painful. I personally like to put a little soap in the water. I find this helps the tape loosen quicker.
How long can you keep a KT tape on?
Most KT tapes stay on for up to five days. Of course it matters whether you followed the application instructions or not. The tape stays on your knees, foot or other harsh environments for less time. Change the tape every three days in these areas.
Can you take a shower with a KT tape?
The best KT tapes are moisture wicking. If applied rarely, they won't come out in a quick shower. It can stand long workouts, heat, cold, and even a swim. When you get out of the shower, go over the tape twice with a hairdryer.
Conclusion
There is no question about the effectiveness of KT tapes. Many professional and recreational athletes use it to stop muscle pain and soreness without restricting mobility. You can get better without taking time off for recovery. In order to make this bandage work right you have to apply the KT tape properly. Remember the basic instructions you read here. If the muscle is in a position where you can apply the KT tape yourself, you can. Otherwise a physiotherapist or doctor can apply the tape for you.