How to apply kinesiology tape
Step-by-step guides for seven areas, plus the basics that apply everywhere. Each guide takes a few minutes to follow and tells you which tape to use.
The basics, whatever the area
Before you start
- Clean, dry skin with no cream, oil or sweat. Apply about 30 minutes before activity so the adhesive can set.
- Cut the strips to length using the 5 cm grid printed on the backing, and round every corner with scissors.
- Tear the backing about 5 cm from one end to make an anchor. Anchors and ends are always applied with no stretch.
- Stretch only the middle of a strip, and only lightly — “light” means about a quarter of the available stretch, “medium” about half.
- Rub each strip for 20–30 seconds after applying to warm the adhesive.
How long it stays on and how to remove it
Most applications stay on for 3 to 5 days, through showers and training. To remove, hold the skin with one hand and peel the tape back slowly in the direction of hair growth. Doing it in the shower or with a little oil makes it easier. Don't reapply to the same spot on the same day.
Tape is for comfort and support during activity. If you have an injury or a health concern, speak to a GP or physiotherapist before using it.
What you'll need
