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One little strip can reduce pain and improve mobility.

You’ve likely seen athletes decorated in patterns of colorful tape on their knees, shins, quads, and shoulders, and thought, does that really do anything? I was right there with you. That quickly changed when my athletic trainer suggested applying hot pink tape for my shin splints. After my stint as a collegiate pole vaulter my shins were trashed from years of pounding on hard surfaces. Cue kinesiology tape and sweet relief.

Kinesiology tape (known as KT tape) is an ultra-flexible, adhesive tape applied on the skin to support your tendons, joints, and/or muscles, and was created in the early 1970s to mimic the elasticity of human skin, says Katherine Campbell, DPT, CPT, a physical therapist and certified personal trainer at Blue Iron Physio. “KT tape was created to move with your body and ‘lift up’ [muscles, tendons, and joints], while also being able to withstand physical activity,” she adds.

Meet the experts: Katherine Campbell, DPT, CPT, is a physical therapist and certified personal trainer at Blue Iron Physio. Winnie Yu, DPT, CPT, is a physical therapist and certified personal trainer at BeSpoke Treatments.

While it’s mostly seen on athletes, it serves a wide variety of therapeutic purposes, says Winnie Yu, DPT, CPT, a physical therapist and certified personal trainer at BeSpoke Treatments. “In the physical therapy realm, it's commonly used in the earlier stages of pain, inflammation, and swelling.” Not to mention, KT tape is an accessible and affordable care option that is a relatively quick and easy pain-management tool you can use at home, she adds.

You may still be a little skeptical, but here’s everything you need to know about KT tape, what it does, and how to apply it safely, according to experts.

While it’s not visible to the naked eye, KT tape can alleviate pain and flush lymphatic drainage (the network of vessels and organs under your skin) by microscopically lifting the skin from the tissue, says Yu. When the lymphatic and fluid system is congested with inflammation, various chemicals accumulate in the interstitial space (the fluid-filled space between the cell membrane and skin or muscles and the circulatory system) ultimately resulting in pain. “The lifting from the tape increases that interstitial space and allows for decreased inflammation in the affected area,” Yu says.

Now it may sound too good to be true, but KT tape has specific purposes when applied correctly, says Yu. “It’s usually applied in the athletic population, commonly seen in runners with colorful tape along their shins, shoulders, or knees," she adds. "It’s also widely used in the rehab setting for reducing swelling after an operation or injury.” The effectiveness varies on the individual and type of injury, but it’s most beneficial on short-term pain and not a long-term solution, research suggests.

Unlike basic athletic tape, which is rigid and restrictive to support muscles, joints, sprains, and aches by limiting range of motion, KT tape is made to stretch 40 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!

Depending on the application, KT tape has a wide variety 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 pain and more mobility, then you’re able to perform the recreational activities you enjoy.”

It can also be used preventatively to minimize the risk of serious injury by boosting circulation to assist in the body’s natural healing process, adds Yu. For example, if it’s marathon season and your muscles are feeling less than 100, a pro might apply KT tape to promote blood circulation and assist in recovery. That extra boost can help prime the muscles for higher mileage.

In some cases, KT tape is even used to improve posture, notes Campbell. “If you have a forward flexed posture, you can use the tape around your back to help lift up the chest.” This will help re-educate the neuromuscular system and give your body a subtle cue to activate proper alignment, she explains.

Depending on the pain and severity, various application styles can help with the following common conditions.

Shin splints: This can be extremely painful. The pain is caused by an overuse of the shinbone when the muscles, tendons, and bone tissues become overworked and inflamed, says Campbell. Luckily, KT tape may provide relief by taking pressure off your shin and reducing inflammation.

How to: “The KT tape [should be put] around the outside of the knee all the way down to the big toe,” explains Campbell. “Then tape horizontally across your shin above and below the pain points.”

Knee pain: It’s extremely common in runners, and knee pain is often caused by overuse, arthritis, or weak surrounding muscles in your hip, foot, quad, or hamstring. KT tape can help reduce knee pain 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, per research studies.

How to: A pro will apply tape on the inside and outside of the quad to create a teardrop shape, and then around both sides of the kneecap, says Campbell.

Plantar Fasciitis: This uncomfortable condition is caused by inflammation along the bottom of the foot and in the tissue that connects the heel bone to the toes, says Yu. Because muscles weaken and the foot arch flattens over time, KT tape helps support and activate proper positioning of the arch to relieve some of the heel pressure, explains Yu.

How to: A doctor will likely put one long strip of KT tape along the bottom of your foot and another across the arch.

Achilles tendon pain: Also known as Achilles tendinitis, this pain is common in runners when the tissue connecting your calf 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 pressure.

How to: A physical therapist will likely put one strip along the calf down to the bottom of the heel, and then one strip horizontally across the back of the heel or Achilles tendon.

General muscle pain: If you’re experiencing general muscle pain or soreness, a pro can cut the tape into a “Y” or fan shape and create a border with it around the painful area, says Campbell.

Swelling: If you have inflammation from an injury or procedure, your doctor may apply the tape in a spider-like shape by cutting small projections from a main taped anchor spot, says Campbell. “The little projections will then be placed upwards and outwards towards your heart to reduce some of that swelling.”

While KT tape can be a great option for acute or mild injuries, studies show that it’s not a cure-all. “If you have a serious injury, you can’t just plop on KT tape and expect it to be magically healed," says Yu. "But for something that is more of a strain or a little inflamed, you can have better results."

In addition, the tape may cause irritation on sensitive skin, adds Campbell. While there are “sensitive-skin” brands available, if you have any irritation or skin discomfort, remove the tape immediately and wash the affected area with soap and water.

Lastly, because KT tape has a wide range of uses, there is not a universal rule book for application, says Yu. “Even between injuries you can have different application types, so the inconsistent protocol can be a downfall because there is not one standard way of doing it,” she explains.

If you Google KT tape, you might be 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's right for you. Focus on the material and fabric because that's what allows the tape to move with you and promotes air-permeability. Look for high-grade cotton and elastic, but 100 percent latex free, says Yu. Two popular and widely available brands are KT Tape and RockTape.

Once you find the adequate material, choose from one of the following types depending on your need.

TBH, it’s best to meet with a trained professional to guide you through the application process and give injury-specific advice on first use to help maximize effectiveness, per Campbell. “If you find it helps, I absolutely recommend applying it at home, but you have to be sure you are fully educated and know how to apply it correctly,” she says.

Once you’re comfortable with your needs and the designated taping pattern, follow these step-by-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.

Remember: If you experience any 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 lotion around the edges to help loosen the adhesive.

Bottom line: Experts agree that KT tape can be a great option for acute injuries to minimize pain, increase blood flow, and promote initial healing. With proper application and professional guidance, KT tape certainly has its perks.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.  

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