What is Kinesiology Tape?

Kinesiology tape is a type of tape that is applied directly to the skin on the injured or sore body part. It is commonly used to help promote healing, but over the last couple of years it has made a huge impact on other aspects of the sports world. Kinesiology Tape is designed to provide support and increase strength in injured areas without compromising range of motion, which makes it one of the best choices for athletes who want to avoid stiffness but need some additional support. The tape can offer support to joints, muscles, and tendons to help increase range of motion and decrease pain, while movement will not be limited, making it the perfect solution for many athletes across the world. If you want a tape that allows you to easily and effectively treat minor injuries and deal with pain from stressed, tired muscles without compromising your workout – then Kinesiology Tape might be for you!


One may not believe that a few strips of Kinesiology Tape could create such a dramatic difference in your pain levels and your performance – so how does it work? There are actually several theories about how kinesiology tape works, including the following:

Kinesiology Tape can help to realign joint tissue – Kinesiology tape may help to ease joints back into the correct position and realign your movement so that it is more efficient, more effective, and less likely to cause pain.

Kinesiology tape may delay muscle fatigue – This makes it easier for all athletes to improve their overall performance and may be particularly useful for an athlete trying to improve their performance following an injury.

Kinesiology tape inhibits pain pathways – The input of the tape on the skin helps prevent pain signals from getting to the brain. This helps to improve muscle tone and decreases spasms, enhancing athletic performance in general.

Here at PharmaCare Distribution Ltd, we stock both Mueller Kinesiology Tape and our Own-Brand Kinesiology Tape – please click on the photographs of each below for more information.

Pharmacare Kinesiology Tapes
Mueller Kinesiology Tapes

Benefits of Kinesiology Tape

• Reduces painKinesiology tape is designed to completely prevent, or at the very least, reduce the pain you’ll face as a result of wear and tear and smaller injuries. When used correctly, kinesiology tape is a highly effective tool that can improve your training even when you’re dealing with the after effects of an injury.


• Reduces inflammationKinesiology tape helps encourage blood flow and this in turn can help to reduce inflammation in injured limbs and other areas of the body. Reduced inflammation often means reduced pain, which makes recovery more comfortable for many patients.


• Reduces the risk of injuryKinesiology tape helps to support weaker limbs and can therefore help to reduce the risk of injury or re-injury to a weaker area of the body. Since the tape is designed to be highly flexible and does not restrict movement in other ways, the body is less likely to become reliant on kinesiology tape than it is to rely on braces, wraps, or other supports.

• Provides support Kinesiology tape can be placed in traditional I strips, or it can be altered to an X or Y formation to help provide appropriate support to aching joints, tendons, and ligaments. It is perfect to provide a little additional support following an injury or for helping to support a weak area during a major athletic event, like a long race.


• Can be more comfortable than braces or wrapsBraces and wraps can sometimes limit performance, and some athletes may find that they may be difficult to deal with when trying to exercise, train, or compete. Kinesiology tape can be more comfortable for some, and less likely to limit range of motion, which means that the user is less likely to inhibit their overall performance.

• Flexible movementUnlike traditional athletic tape which can sometimes be designed to prevent or limit movement, kinesiology tape can move with the athlete, making it easier to complete the movements that are part of their everyday training routine.


• Does not restrict training and everyday activitiesMany times, the restrictions necessary after even a minor injury can significantly impact your training This would make it difficult for athletes to get on with it and make the most of their time at the gym, at practice, or on the trail. With kinesiology tape, one can often keep training at their usual intensity, with very few modifications for minor injuries due to the flexible and robust nature of the tape.

Common Kinesiology Tape Shapes

Kinesiology Tape - The I

The I – A standard strip of tape with no cuts or alterations. Kinesiology Tape is generally manufactured in a roll of I strips. Particularly effective when applied to injures muscles.

Kinesiology Tape - The Y

The Y – A strip of I tape which has been cut down the middle to produce two ‘tails’, but still remains attached at the end.

Kinesiology Tape - The Donut

The Donut – Achieved by taking a strip of I tape, folding it in half and cutting down the folded centre instead of from the ends, When unfolded, there will be a large ‘hole’ in the middle, yet the ends are all still joined – like a donut. This technique is often seen on the knee, when the kneecap occupies the donut’s hole and the donut’s sides are taped around it.

9 Kinesiology Taping Techniques for common Injuries

Runners Knee with “I” Strip to treat Patellar Tendonitis

Runners Knee

• Measure the “I” Strip along the top of the kneecap
• Ensure that the knee is at a 90 degree angle
• Extend the knee with patellar tendonitis as landmark
• Tear the backing off the kinesiology tape
• Apply with full stretch on the patellar tendon
• Bend the knee and apply the ends of the tape to both the inside and outside of the knee
• Complete a U shape
• Gently smooth out the edges of the tape on each side, without any stretch

Rotator Cuff Injury with 2 “Y” Strips

Rotator Cuff Injuries

• Start at the spot where the rotator cuff tendon inserts into the upper arm
• Measure a strip of Kinesiology Tape from this spot to the base of the neck, and cut to size
• Create a “Y” Strip
• Tear the end of the tap and remove the backing
• Lay this anchor point over your starting point
• Place your arm behind the small of the back
• With medium stretch, apply one tail of the “Y” along the edge of the trap muscle
• Lay the second strip below the shoulder blade with a medium stetch
• Measure a second “Y” strip from the top of the shoulder to the insertion of the deltoid muscle (the ball-and-socket joint that connects your arm to the trunk of your body)
• Apply the base of the “Y” strip with light stretch to the deltoid – one tail of the strip should be applied to the front of the shoulder and the other should be applied to the back of the shoulder

Hamstring Injury with “I” and “X” Strips

Hamstring Injuries

• Apply the anchor of the “I” strip to the origin of the hamstring, at the base of the gluteous
• Apply the Kinesiology Tape with no tension until you get to the site of the pain
• Increase the stretch over the injured area
• Cut an “X” strip
• Remove the backing and apply over the desired area with full stretch in the middle
• Lay tails with no stretch
• Rub into place and lay down the tails with no stretch

Carpal Tunnel Syndrome with “I” Strip

Carpal Tunnel Syndrome

• Measure a piece of Kinesiology Tape from the middle of the fingers to the bend of your elbow, with your palm facing upwards
• Fold the tape over about an inch from the end
• Cut 2 diamond shapes in the tape
• Tear the backing off just above the cutouts to create the anchor
• Place the middle and index fingers through the diamond holes
• Anchor the end of the strip on the back side of the hand
• Bring the wrist to full extension and lay the tape down with no stretch, watching for creases
• The tape should wrinkle as you flex the wrist
• For added support, do the same thing with another “I” strip and lay it down on the back of the hand and wrist

Shin Splints with “I” and “Y” Strips

Shin Splints

• Extend your knee and move your ankle slightly inwards
• Measure a long strip of Kinesiology Tape from the outside of the lower leg to just below the knee, across the shin to the base of the big toe
• Tear a small anchor to attach below the knee
• Keep the muscles extended and lay the trip in place with a light stretch
• Cut a small “Y” strip a few inches long and anchor on the shin at the affected area
• Tear the anchor and lay the tails of the “Y” in place with a light stretch tension

Lateral Ankle Sprains with a 2 fan cut, designed to help reduce swelling

Lateral Ankle Sprains

• Measure from the ankle bone to the opposite side of the foot
• Cut 4 fan strips and leave enough tape to anchor the strip over the ankle bone
• Tear the backing and place it over the inside or medial ankle bone
• Tear the backing off of each individual strip and place them over the top of the foot – this creates a channel to allow the fluid to move from the joint space
• Repeat the procedure o the opposite side of the ankle
• This technique is designed to be used in the first 72 hours following an acute ankle injury – it is not intended to provide ankle support

Plantar Fasciitis with “I” Strip, with a fan cut

Plantar Fasciitis

• Stretch your calf so the foot pulls towards your nose
• Measure from the top of the calf muscle to the ball of your foot and cut the tape
• Cut 4 strips at one end of the tape, and leave enough uncut tape to cover the heel
• Peel the backing from the uncut end to create an anchor at the calf muscle
• Keeping the foot flexed, apply the tape with light stretch until you reach the Achilles tendon
• Full stretch can be applied over the tendon
• Smooth the tape in place as you go
• Once the tape is in place over the heel, peel off the individual strips (one at a time) and place them with no stretch along the arch of the foot, fanning them out

Achilles Tendinitis with 2 “I” Strips

Achilles Tendinitis

• Cut a piece of tape to cover from the top of your calf muscle to the bottom of your heel
• Flex your foot
• Anchor the strip at the calf muscle and lay the tape with low tension to the bottom heel
• Run your thumb up the tape to the top of your Achilles tendon and rub the tape
• Measure and cut a second “I” strip to cradle the heel across the first strip
• Tear the backing in the middle and peel back each paper end
• Keep your foot flexed and place the strip at full stretch over the heel
• Relax the ankle and gently place the ends of tape along the heel and ankle

Back Pain with 3 “I” Strips

Back Pain

• Measure the “I” strip horizontally across the lower back, about 2 – 3 inches from either side of the spine
• Cut the middle section of the tape
• Bend forward at the waist and fully stretch the middle section, applying the tape over the point of pain
• Apply a second “I” strip on either side of the spine, anchoring with a medium stretch at the centre

Kinesiology Tape Videos

Basic Calf Kinesiology Taping Technique

Hip Flexor Kinesiology Taping Technique

Kinesiology Taping Technique for Ankle Stability

Basic Quad Kinesiology Taping Technique

Ball of Foot Kinesiology Taping Technique

Basic Achilles Tendon Kinesiology Taping Technique

Shin Splint Kinesiology Taping Technique

Top of Foot Kinesiology Taping Technique

Basic Runner's Knee Kinesiology Taping Technique

Groin Muscle Kinesiology Taping Technique