Blog · Video
How does kinesio tape work? What elastic therapy tape can and cannot do for sore muscles and joints, and how therapists use it
How does kinesio tape work? Kinesio (kinesiology) tape is a thin, stretchy cotton tape that a therapist applies over a muscle or joint. As it recoils, it gently lifts and pulls on the skin, which is thought to change the signals the nerves in the area send, so many people feel more support and less pain while they move. It does not hold a joint in place the way rigid athletic tape does, and it does not heal tissue by itself. Research shows small, mostly short-term benefits for some people, so therapists use it as one part of a physical therapy plan.
You have probably seen the colorful strips on athletes’ shoulders and knees. At Precision Care Medical & Sports Performance, our therapists use kinesiology taping during physical therapy at our Brooklyn and Staten Island offices, usually to support a sore area while you get back to exercise. The videos show tape on the forearm, neck, elbow and lower back.
How does kinesio tape work on the body?
- Skin and nerve feedback: the stretch of the tape stimulates sensors in the skin, which may ease how strongly pain is felt and remind you how a joint is positioned
- Support without stiffness: unlike rigid tape, it lets the joint move through its full range
- Swelling: light, fan-shaped strips are used to encourage swelling to move away from an area, for example after knee surgery; see kinesio tape for knee
- Movement cueing: tape across the shoulder blade or lower back can remind you to hold a better position during exercise
Researchers still debate exactly how much of the effect comes from the tape itself, so it is used alongside exercise rather than instead of it.
What the research shows
Reviews of the studies on kinesiology tape find small and mostly short-term improvements in pain and movement for some conditions, with results similar to other forms of taping or exercise alone in many trials. That is why your therapist uses tape for a specific goal, such as making exercise more comfortable for a week or two, and checks whether it is actually helping you.
Where therapists use kinesio tape
- Neck and upper back: muscle tension and posture; see stiff neck relief
- Elbow and wrist: tendon pain from gripping; see elbow pain treatment
- Lower back: support during a flare; see physical therapy for back pain
- Shoulder: rotator cuff and shoulder blade support; see kinesio tape for shoulder
- Knee and ankle: kneecap support, swelling after surgery and ankle sprains; see ankle sprain recovery
- Fingers: such as a locking finger; see trigger finger treatment
Pain in any of these areas can have several possible causes, so a physician or therapist examines you first. Your physician orders imaging or tests only when the exam suggests they are needed.
How long kinesio tape stays on, and when to take it off
Kinesio tape usually stays on for about three to five days, including through showers; pat it dry rather than rubbing. Peel it off slowly in the direction of hair growth, ideally after soaking it with water or oil. Take it off sooner if the skin itches, burns, blisters or turns red. Tape is not used over broken skin, and people with fragile skin, poor circulation or a known adhesive allergy should mention it first.
More videos: kinesio taping for the neck, elbow and back
More clips from our YouTube channel @precisioncaremedical showing kinesiology taping on the neck, elbow and lower back.
Related care at Precision Care Medical & Sports Performance
Kinesio taping near you
Looking for kinesio taping near me? Precision Care Medical & Sports Performance offers kinesiology taping as part of physical therapy at our Brooklyn office on Shell Rd, close to Sheepshead Bay, Midwood and Gerritsen Beach, and at our Staten Island office on Richmond Rd, serving New Dorp, Great Kills and Oakwood. When the cause of pain is unclear, Ashley Marcus, MD in Brooklyn and Jake Stephen, DO on Staten Island examine you first.
Kinesio taping is not offered at the Precision Care Spine & Pain Center in Midtown Manhattan, where patients from Spanish Harlem and Washington Heights see Yuri Gordin, MD. Request an appointment or call the office closest to you.
Questions patients ask
What does kinesio tape actually do?
It gently lifts and stretches the skin over a muscle or joint, which may ease pain and improve the feeling of support and position while you move. It does not lock a joint in place.
Does kinesio tape really work?
Studies show small, mostly short-term benefits for pain and movement in some people. It works best as one part of a physical therapy plan with exercise.
How long can you leave kinesio tape on?
Usually about three to five days, including showers. Remove it sooner if the skin itches, burns or blisters.
Can I put kinesio tape on myself?
Some simple patterns can be learned, but the direction and stretch matter. Your therapist can show you how to reapply it at home if it is part of your plan.
Who should not use kinesio tape?
People with broken or fragile skin over the area, an adhesive allergy, active infection, or a blood clot or poor circulation in the limb should ask their clinician first.
Where can I get kinesio taping near me?
Precision Care Medical & Sports Performance offers kinesiology taping at two offices:
- Brooklyn2781 Shell Rd, Suite 101, Brooklyn, NY 11223(718) 648-1234 · Get directions
- Staten Island1630 Richmond Rd, Suite 101, Staten Island, NY 10304(718) 339-7100 · Get directions
Kinesio taping is part of physical therapy in Brooklyn and Staten Island only.
Educational only, not medical advice. These videos and this article explain common problems and treatments in general terms. They are not a diagnosis or a treatment plan for you. Results vary from person to person. See a qualified clinician about your own symptoms, and call 911 or go to an emergency room for an emergency.
More videos and articles on the Precision Care Medical & Sports Performance blog