The Benefits of Kinesiology Taping

Kinesiology taping, sometimes called “KT” or “taping”, has emerged as a popular technique in sports medicine and rehabilitation, gaining recognition for its ability to support injury recovery and decrease pain. While the concept of elastic taping is not new, its application has evolved significantly. Let’s dive  into what therapeutic elastic taping is, how it works, and its benefits.

What is Kinesiology taping?

Kinesiology taping uses a flexible, stretchy tape designed to mimic the elasticity of skin. The tape is applied to the skin in various patterns and tensions, depending on the condition being treated. Unlike traditional athletic tape, which is often intentionally rigid and restrictive, kinesiology tape allows for a full range of motion, thereby supporting and stabilizing muscles and joints without restricting movement.

How Does It Work?

The primary theories behind the effectiveness of kinesiology taping involve its impact on the skin and underlying tissues. When applied correctly, the tape can lift the skin slightly, creating more space between the skin and the underlying tissues. This lifting effect is thought to improve lymphatic drainage, reduce pressure on pain receptors, and facilitate the body’s natural healing processes.

Additionally, kinesiology taping has been observed to provide proprioceptive feedback, which can help the body to correct movement patterns and improve posture. Applying portions of the tape with increased tension in specific patterns can gently influence the way a person stands or moves. This feedback may help athletes and individuals with musculoskeletal injuries to perform better and recover more effectively.

Benefits of Kinesiology taping

1. Pain Relief: One of the most commonly reported benefits of kinesiology taping is pain relief. The lifting effect of the tape can help to alleviate pressure on pain receptors and reduce discomfort associated with various injuries and conditions.

2. Improved Function: Kinesiology taping can enhance functional performance by supporting weak or injured muscles and joints. This support helps in maintaining proper alignment and reducing strain during physical activities.

3. Enhanced Circulation: The tape’s effect on skin and underlying tissues is thought to improve blood flow and lymphatic drainage. This can contribute to reduced swelling and quicker recovery times.

4. Injury Prevention: By stabilizing muscles and joints, kinesiology taping may help to prevent injuries during physical activities. It can also support rehabilitation by ensuring that muscles are properly engaged and protected.

Evidence and Efficacy

The scientific evidence supporting kinesiology taping is mixed. Some studies suggest that kinesiology taping can be beneficial for specific conditions such as musculoskeletal pain, joint instability, and post-surgical recovery. For instance, research published in the Orthopaedic Journal at Harvard Medical School (Bhashyam, et al 2018) found that kinesiology taping could reduce pain and improve function in individuals with shoulder impingement when used in conjunction with physical therapy. Another study in the Journal of Sports Rehabilitation (Kirmizigil, et al 2019)  indicated that it might aid in decreasing muscle soreness and improve post-exercise performance.

However, other studies question the clinical significance of these benefits. A review in the American Journal of Physical Medicine & Rehabilitation (Ye, et al 2020) concluded that while kinesiology taping might have some short-term benefits, its effectiveness compared to other treatment methods is still uncertain.

Application Techniques

Proper application of kinesiology tape is crucial for its effectiveness. The tape can be applied in various ways depending on the desired outcome. For instance, a "fan" technique might be used to address swelling, while a "strip" technique can target muscle support. It is advisable to seek guidance from a trained healthcare professional to ensure correct application and maximize benefits.

Kinesiology taping is a versatile tool in the field of rehabilitation and sports medicine, offering potential benefits for pain relief, functional improvement, and injury prevention. While the evidence supporting its efficacy is still evolving, many individuals report positive outcomes. Additionally, kinesiology tape is an inexpensive and low-risk modality. Exploring therapeutic elastic taping could be a valuable step in your injury recovery journey and may provide the support and relief you’re looking for in your journey towards becoming a more robust, durable athlete. 

Interested? All three of our clinicians are certified by Rocktape! Talk to your provider during your next appointment to see how kinesiology tape could supplement your recovery, or reach out to schedule a taping appointment.

Get Taped

Get Taped

To learn more, check out these resources:

Annals of Applied Sports Science: Effect of Kinesio Tape on Proprioception, Static and Dynamic Balance in Individuals with Chronic Ankle Instability

Rock Tape: Kinesiology Tape Research

Orthopaedic Journal at Harvard Medical School: A Systematic Review of Taping for Pain Management in Shoulder Impingement

Journal of Sports Rehabilitation: The Effectiveness of Kinesio Taping in Recovering From Delayed Onset Muscle Soreness: A Crossover Study

American Journal of Physical Medicine & Rehabilitation: Effectiveness of Elastic Taping in Patients With Knee Osteoarthritis

The Value of Sports Massage for Athletes of Every Level

Sports massage is a specialized therapy designed to cater to athletes and active individuals. It offers a range of benefits from enhancing performance to improving overall well-being. Here are five reasons why you should consider incorporating sports massage into your routine:

1. Increased Flexibility and Freedom of Movement

Flexibility is key to optimal performance in many sports. Techniques used in sports massage work to stretch and lengthen the muscles, break down adhesions, and improve elasticity. In addition to an increasing flexibility, these techniques also free up restrictions within normal range of motion. These benefits can help your muscles and joints function optimally, giving you a competitive edge.

2. Accelerated Recovery and Reduced Muscle Soreness

One of the primary benefits of sports massage is its ability to speed up the recovery process. After intense physical activity, muscles often experience micro-tears, leading to soreness and stiffness. Sports massage promotes the flow of oxygen and nutrients to the affected areas, facilitating faster repair and reducing delayed onset muscle soreness (DOMS). By helping your muscles recover more quickly, sports massage allows you to return to your training regimen sooner and with less discomfort. This accelerated recovery is essential for athletes who need to maintain a rigorous training schedule without prolonged downtime.

3. Relief from Chronic Pain

The very nature of sport is to perform the same actions over and over and, as such, many athletes suffer from chronic pain due to repetitive use injuries. Focusing on the root causes of pain and addressing muscle tightness, trigger points, and adhesions, sports massage helps to reduce chronic pain from these injuries. This reduction in pain combined with an increase in circulation from the massage itself encourages healing, leading to increased performance.

4. Injury Prevention

Preventing injuries is crucial for anyone engaged in regular physical activity. Sports massage helps to maintain optimal muscle function by addressing muscle imbalances and tightness. These issues can lead to strain or overuse injuries if left unaddressed. Sports massage also enhances proprioception, or body awareness, which can improve coordination and balance. Regular sports massage sessions ensure that your muscles remain flexible and responsive, reducing the risk of strains, sprains, and other common sports injuries.

5. Improved Mental Focus and Relaxation

Physical performance is closely linked to mental well-being. The relaxing and stress-relieving effects of sports massage can help to calm your mind, improve your focus, and boost your overall mood. This mental clarity and relaxation can help you concentrate, translating into better performance and a more enjoyable training experience. Improved mental focus means you can strategize and perform with greater efficiency, making sports massage a valuable tool for both physical and mental improvement.

Incorporating sports massage into your routine offers a wide range of benefits that can elevate your athletic performance, promote recovery from and prevention of injuries, and bolster your mental well-being. The techniques used in sports massage are designed to target the specific needs of athletes and active individuals, ensuring maximum benefit from each session.

Whether you’re a seasoned athlete or someone who enjoys regular physical activity, sports massage is a valuable addition to your wellness routine. Experience the transformative effects of sports massage by scheduling a session with our experienced massage therapist.

---

As Physical TherapPT’s in-house massage therapist, Jamison helps to expertly deliver comprehensive care to our patients and athletes. His area of expertise includes: range of motion assessment, postural analysis, trigger point treatment, and manual therapy for injury prevention.

Jamison is currently accepting new clients.

To learn more, check out these articles:

American Massage Therapy Association. (2011) Position Statement on Massage Therapy for Those Who Exercise. Retrieved from https://www.amtamassage.org/about/position-statements/massage-therapy-for-those-who-exercise/

Kargarfard, M., Lam, E. T. C., Shariat, A., Shaw, I., Shaw, B. S., & Tamrin, S. B. M. (2015). Efficacy of massage on muscle soreness, perceived recovery, physiological restoration and physical performance in male bodybuilders. Journal of Sports Sciences, 34(10), 959–965. https://doi.org/10.1080/02640414.2015.1081264

Lee, J., Crosman, B.S. Chateauvert, S.R., Hateauvert, J.W. (1984). The Effects of Massage to the Hamstring Muscle Group on Range of Motion. Journal of Orthopaedic & Sports Physical Therapy, 6(3) 163-208. https://www.jospt.org/doi/epdf/10.2519/jospt.1984.6.3.168

Aeini, Maryam. (2022). Effect of Massage on Fatigue and Mood in Female Rowers. Humanistic Approach to Sport and Exercise Studies (HASES). 2. 10.52547/hases.2.2.7.

Make It Subtle

The show must go on! For so many performers and athletes, sitting on the sidelines isn’t an option. Kinesiology taping can be a beneficial treatment modality to help minimize time off when combined with progressive reloading. A 2018 case study demonstrated successful conservative management of FHL tenosynovitis with care including kinesiology taping, manual therapy, rehabilitative exercise, and laser therapy. The patient was able to continue two hours of dance training per day within the first two months of treatment, and gradually build back to 6 hours per day without re-aggravation of the condition.

Figure 2 Kinesiology tape application to the FHL. The ankle was dorsiflexed and pronated with no stretch in the tape as it was applied. This application provided a “lifting” of the skin as the patient assumes a plantarflexed ankle position.

When working with performers, presentation matters. While neon colored kinesiology tape may be permissible for other athletes, dancers may need to prioritize appearance. Enter KTape MySkin. This simple design change allows for all athletes to receive the support and care they need to perform at their highest potential.

Dance medicine providers or teams can order a mixed box to ensure that each performer has a color that matches their skin tone, allowing the audience to focus on the dancer rather than their injury.

To learn more, check out this article: 

1. Wentzell M. Conservative management of a chronic recurrent flexor hallucis longus stenosing tenosynovitis in a pre-professional ballet dancer: a case report. J Can Chiropr Assoc. 2018;62(2):111-116.

The Future of Disc Pathology Treatments

NSAIDs and rehabilitative care are the first line of treatment for the majority of low back pain patients. When appropriate, epidural injections can be utilized to reduce inflammation and allow for improved tolerance for exercise. Surgery is considered with severe disc herniations or when conservative care fails.

Given the prevalence of disc injuries, science is constantly searching for new strategies to treat patients. In recent years, there has been research in the potential for replacing and re-growing intervertebral discs! Two of these novel methods are stem cell therapy and gene therapy.  

Stem Cell Therapy

Currently, the best surgical strategy for severe disc injuries is either spinal fusions or disc removal. Both result in decreased function, and can have long term effects on joint health. Stem cell therapy aims to provide an alternative solution, either surgically or through injections. Cells from bone marrow tissue and adipose tissue have show the ability to develop into a structure very similar to the nucleus pulposus. Research hypothesizes that these cells can be used to grow vertebral discs in a lab, or be injected to support disc regeneration.

In a 2019 systematic review by Meisel et al, the team of researchers looked at stem cell therapy for the treatment of disc degeneration. They found the strength of the current evidence to be poor due to the low number of studies and that all reviewed studies were small and primarily case series. It was recommended that larger, more robust studies be performed to accurately evaluate this potential new treatment. 

Gene Therapy

Researchers argue that it is almost impossible to stop the progression of degeneration once it’s be diagnosed. Disc tissue lacks the regenerative properties that other cells in our bodies possess, and their low supply of oxygen and nutrition further challenges cell survival. Injecting genetic material in to very specific cells can alter this pattern, and help extend the life of spinal discs. There are several methods for this process, however RNA interference stands out as the best possible strategy currently.

A 2020 paper by Takeoka et al. proposes in depth the potential for gene therapy as a treatment strategy for degenerative disc disease. Despite listed obstacles, they assert “the amount of research is increasing and broadening, and so it is not unrealistic to expect a breakthrough from these studies over the coming few years.”

Both cutting edge procedures are still in the early stages of development, but show promise. However, medication nor surgery will never be the sole solution. It’s essential to assess your movement patterns, and address any strength imbalances or weakness.

To learn more, check out these articles:

1. Meisel HJ, Agarwal N, Hsieh PC, et al. Cell Therapy for Treatment of Intervertebral Disc Degeneration: A Systematic Review. Global Spine J. 2019;9(1 Suppl):39S‐52S. doi:10.1177/2192568219829024

2. Takeoka Y, Yurube T, Nishida K. Gene Therapy Approach for Intervertebral Disc Degeneration: An Update. Neurospine. 2020;17(1):3‐14. doi:10.14245/ns.2040042.021

Jump Into Prenatal Fitness

The literature has shown exercise can decrease pain, improve function, and limit time off work due to pregnancy-related back and pelvic pain. In general, strengthening routines should focus on muscles of the back, core and pelvic floor. Bonus circuits can also include upper body strengthening in preparation to lifting and carrying your bundle of joy. Depending on your experience with exercise, you can choose between independent sweat sessions, or working one-on-one with a coach. Prenatal group exercise classes are recommended for individuals who find themselves needing modifications for greater than 50% of the class. But what if you feel too pregnant to exercise?

Enter water aerobics.  While the class may conjure images of senior citizens in shower caps, aquatic therapy is frequently used with patients who are pregnant. Being in the water up to chest level takes off 70% of your body weight. This can be extremely helpful for soon-to-be moms who are having painful back and pelvic girdle issues, allowing for exercise until they can tolerate more land therapy.

A 2016 systematic review of literature, found strong evidence demonstrating benefit of combined aquatic and resistance for maternal cardiorespiratory fitness and prevention of urinary incontinence. Additionally, a 2011 study found that aquatic therapy is effective in reducing peripheral edema (swelling in the ankles and feet). 

Depending on your community, access to a pool may vary. Some health clubs and specialty physical therapy clinics offer individual and group classes depending on local health regulations. Your OB-GYN can be a great resource for other options. Just be sure to double-check with your primary medical team before jumping in the nearest lake!