Quick summary: Kinesio taping is a neuromuscular taping technique that uses special elastic tape to treat injuries and improve sports performance. Unlike traditional taping, it allows full movement while providing support. It is applied to the knee, ankle, shoulder, back and other areas with different techniques depending on the therapeutic goal.
What is kinesio taping
Kinesio taping, also known as neuromuscular taping or kinesio tape, is a therapeutic technique that uses a special elastic adhesive tape to treat musculoskeletal injuries, reduce pain and improve muscle function.
Unlike classic functional taping, which limits movement to protect injured structures, kinesio taping is designed to allow full range of motion. The tape stretches up to 140% of its original length, similar to the elasticity of human skin.
Main characteristics of kinesio tape:
- Cotton tape with hypoallergenic acrylic adhesive
- Latex-free and medication-free
- Water-resistant and breathable
- Can be worn for 3 to 5 days
- Does not restrict joint movement
Kinesio taping is used both in sports and clinical rehabilitation, forming part of the comprehensive treatment of multiple conditions.
History and development
Kinesio taping was developed in Japan in the 1970s by chiropractor Dr. Kenzo Kase. His goal was to create a taping method that would support muscles and joints without limiting movement, unlike traditional techniques.
Milestones in kinesio taping history:
- 1973: Dr. Kase begins developing the technique in Japan
- 1979: The first commercial kinesio tape is created
- 1988: International debut at the Seoul Olympics
- 2008: Major popularisation after the Beijing Olympics, where many athletes wore the characteristic coloured tapes
- Today: Technique spread worldwide and used in physiotherapy, sports medicine and rehabilitation
The media boom of kinesio taping occurred when elite athletes began competing wearing the eye-catching coloured tapes, generating curiosity and demand among the general public.
How kinesio taping works
The mechanism of action of kinesio taping is based on several physiological effects on the skin, muscular system and circulatory system.
Effects on the skin
When the tape is applied to the skin, it creates small microscopic elevations (undulations or convolutions) that:
- Increase subcutaneous space between the skin and underlying tissues
- Reduce pressure on pain mechanoreceptors
- Improve local blood and lymphatic circulation
Effects on muscles
Depending on the direction and tension of application, kinesio taping can:
- Facilitate muscle contraction: When applied from origin to insertion of the muscle
- Relax musculature: When applied from insertion to origin
- Improve proprioception: Cutaneous stimulation increases body awareness
Effects on circulation
The skin-lifting effect promotes:
- Improved lymphatic flow: Useful in oedema and haematomas
- Reduction of inflammation: By facilitating fluid drainage
- Accelerated recovery: Greater nutrient supply to the area
Important: Scientific evidence on some of these mechanisms is still developing. Recent studies suggest that the placebo effect and improved proprioception are relevant factors in the benefits perceived by patients.
Types of application
There are different kinesio taping application techniques depending on the therapeutic goal. The main ones are:
Muscle technique
Used to influence muscle function:
| Goal | Direction | Tension |
|---|---|---|
| Facilitate (tone) | Origin → Insertion | 15-25% |
| Inhibit (relax) | Insertion → Origin | 15-25% |
Tension is always applied to the tape, not the skin, with the muscle in a stretched position.
Lymphatic technique
Applied with very light tension (0-15%) in an octopus or fan shape:
- Indications: Oedema, haematomas, fluid retention
- Mechanism: The tape tentacles create channels that direct lymphatic flow towards the nodes
Mechanical correction technique
Uses higher tension (50-75%) to:
- Reposition tissues: Correct the position of fascia or joints
- Joint support: Provide functional stability
- Postural correction: Facilitate correct movement patterns
Space technique
Applied over painful areas to:
- Reduce pressure on tissues
- Relieve myofascial trigger points
- Decompress nerves in mild entrapments
Applications by area
Kinesio taping can be applied to virtually any area of the body. These are the most common applications:
Kinesio taping for knee
The knee is one of the areas where kinesio tape is most used, especially in:
Common indications:
- Patellofemoral syndrome
- Patellar tendinitis (jumper's knee)
- Collateral ligament sprain
- Iliotibial band syndrome
- Knee osteoarthritis
- Post-meniscus or cruciate ligament surgery
Basic technique for anterior knee pain:
- Flex the knee to 90 degrees
- Apply two Y-shaped strips around the patella
- 25% tension on the tape
- Anchors without tension
Kinesio taping for ankle
The injured ankle responds well to kinesio taping, especially in:
Common indications:
- Ankle sprain (subacute and chronic phase)
- Achilles tendinitis
- Plantar fasciitis
- Chronic ankle instability
- Post-traumatic oedema
Technique for ankle sprain:
- Place the foot in neutral position
- Apply tape in a figure-8 pattern around the ankle
- Reinforce with lateral support strip
- Variable tension depending on goal (support vs. drainage)
Kinesio taping for shoulder
The shoulder complex benefits from kinesio taping in:
Common indications:
- Rotator cuff tendinitis
- Subacromial syndrome
- Subacromial bursitis
- Frozen shoulder (adhesive capsulitis)
- Post-shoulder surgery
Technique for deltoid:
- Place the arm in neutral position
- Apply Y-shaped strip from the deltoid insertion
- Wrap the humeral head with both tails
- 15-25% tension
Kinesio taping for epicondylitis (tennis elbow)
Lateral epicondylitis responds favourably to neuromuscular taping:
Technique:
- Extend the elbow with the wrist in flexion
- Apply strip over the extensor musculature
- Direction: from epicondyle towards wrist (inhibition)
- 15-25% tension
Complements:
- Unloading strip over the epicondyle
- Space technique over the pain point
Kinesio taping for back
The lumbar and dorsal region are frequent application areas:
Common indications:
- Mechanical low back pain
- Muscle contractures
- Postural pain
- Scoliosis (as complement)
Technique for low back pain:
- Patient in trunk flexion
- Apply two strips parallel to the spine
- Inhibition technique (from bottom to top)
- 15-25% tension
The meaning of colours
One of the most frequent questions about kinesio taping concerns tape colours. Multiple colours are available: beige, blue, pink, black, red, green and others.
Traditional theory (chromopuncture)
According to Dr. Kase's original theory, based on Eastern chromotherapy:
- Beige/flesh: Neutral, for all uses
- Blue: Calming effect, cold, for inflammation
- Pink/red: Stimulating effect, heat, to activate
- Black: Greater heat absorption, intense effect
Current scientific evidence
Science does not support therapeutic differences between colours. Comparative studies have shown that:
- The composition of all tapes is identical
- There are no measurable differences in physiological effects
- The additional benefit of certain colours may be due to the placebo effect
In current practice:
- Colour is chosen by patient aesthetic preference
- Skin tone is considered for greater discretion
- Bright colours are used in sports for visibility
Colour choice is a personal decision that does not affect treatment effectiveness.
When to use and when not to use
Kinesio taping is a useful tool within a comprehensive treatment plan, but it has specific indications and contraindications.
Indications
Kinesio taping is indicated as a therapeutic complement in:
Musculoskeletal pathology:
- Muscle contractures
- Tendinopathies
- Sprains (subacute phase)
- Myofascial pain
- Low back and neck pain
Sports pathology:
- Muscle overload
- Mild ligament injuries
- Recurrence prevention
- Performance improvement
Other indications:
- Oedema and haematomas
- Adherent scars
- Mild neuralgias
- Postural correction
Contraindications
Absolute contraindications:
- Open wounds or damaged skin
- Active skin infections
- Deep vein thrombosis
- Active tumours in the area
- Known allergies to adhesive
Relative contraindications:
- Very sensitive or fragile skin
- Diabetes with skin involvement
- Pregnancy (caution in abdominal area)
- Patients with severe sensory impairments
Important: Kinesio taping does not replace physiotherapy treatment or medical diagnosis. It is a complementary tool that should be used within a complete therapeutic plan.
Difference from classic functional taping
It is common to confuse kinesio taping with traditional functional taping (rigid tape). However, they are very different techniques:
| Feature | Kinesio taping | Functional taping |
|---|---|---|
| Material | Elastic tape | Rigid tape (athletic tape) |
| Elasticity | 140% stretch | No elasticity |
| Goal | Facilitate/inhibit function | Limit movement |
| Duration | 3-5 days | Hours (removed after activity) |
| Movement | Allows full range | Restricts specific movements |
| Application | Requires specific training | Requires specific training |
| Main indication | Rehabilitation, functional support | Acute protection, partial immobilisation |
When to choose each technique:
- Kinesio taping: Subacute and chronic phase, when maintaining mobility is sought
- Functional taping: Acute phase, immediate return to sport after injury, need for maximum stability
Both techniques can be combined in certain cases, taking advantage of the benefits of each.
Professional application vs. self-application
Kinesio taping can be purchased freely, but there are important differences between professional application and self-application.
Advantages of professional application
- Prior assessment: The physiotherapist evaluates the injury and determines if kinesio taping is appropriate
- Correct technique: Knowledge of anatomy, application directions and appropriate tensions
- Comprehensive treatment: Taping is combined with other physiotherapy techniques
- Follow-up: Treatment adjustment according to progress
Limitations of self-application
- Difficulty applying to certain areas (back, shoulder)
- Risk of incorrect technique that produces no benefit
- Possible masking of injuries that require treatment
- Lack of prior diagnostic assessment
Recommendation: If you have never used kinesio taping, consult a physiotherapist first. Once you have learned the technique for your specific case, you can perform maintenance applications.
Frequently asked questions
How long does kinesio tape last?
Kinesio taping can be worn for 3 to 5 days. Duration depends on the application area, patient activity and tape care. To maximise duration, avoid rubbing the area and pat dry after getting wet.
Can I shower and swim with kinesio taping?
Yes, kinesio tape is water-resistant. You can shower, bathe and even swim with it. After getting wet, pat the area dry (never rub) and let it air dry. The tape maintains its adhesion and properties.
Does kinesio taping hurt when removed?
Removal can be uncomfortable in hairy areas. To minimise discomfort, remove the tape in the direction of hair growth, moisten with warm water and pull slowly. Never rip it off suddenly.
Do kinesio tape colours have different effects?
There is no scientific evidence supporting therapeutic differences between colours. The composition is identical in all colours. The choice is mainly aesthetic or based on personal preferences.
Can kinesio taping cause allergy?
Although the adhesive is hypoallergenic and latex-free, some people may develop a skin reaction. If you notice redness, intense itching or blisters, remove the tape immediately. Report any allergy history to your physiotherapist.
Is kinesio taping effective? What does science say?
Scientific evidence is mixed. Studies show benefits in short-term pain relief and improved proprioception. However, its effectiveness as a standalone treatment is limited. The best results are obtained when used as part of a comprehensive rehabilitation programme.
Can I exercise with kinesio taping?
Yes, in fact it is widely used in sports. Kinesio taping allows full movement and does not restrict activity. Many athletes use it both for injury treatment and prevention.
Medical disclaimer: This article is for informational and educational purposes. Kinesio taping should be applied as part of a treatment supervised by a healthcare professional. It does not replace medical assessment or physiotherapy treatment. If you have an injury, consult a professional before applying any technique.
Professional kinesio taping at FisioBaix
At FisioBaix, physiotherapist Gemma Pastor Vila is trained in neuromuscular taping techniques and uses kinesio taping as part of the comprehensive treatment of musculoskeletal injuries.
Our approach:
- Complete initial assessment of each patient
- Kinesio taping application combined with other physiotherapy techniques
- Patient education for maintenance applications
- Progress monitoring
If you have a sports injury or musculoskeletal pain, we can help you with a personalised treatment that includes the most appropriate techniques for your case.
Home physiotherapy in Sant Boi de Llobregat and surrounding areas.