Evidence Based
Kinesiology tape (a.k.a. KT tape) has rapidly gained traction in sports medicine and physical therapy.
Despite its popularity, many remain dubious about its benefits.
What is kinesiology tape?
How does kinesiology tape work?
And is “kinesio tape” worth the hype?
Get evidence-based answers to these questions and more in this article.
What Is Kinesiology Tape?
Kinesiology tape, often called “kinesio tape” or “KT tape.” is a strong, stretchy adhesive tape used in sports medicine and physical therapy.
It’s usually latex-free, water-resistant, and made from cotton and nylon. Unlike traditional athletic tapes that tend to be thick and restrictive, KT tape is flexible, allowing taped limbs or joints to move through a full range of motion.
How Does Kinesiology Tape Work?
We still don’t know how (or if) kinesiology tape works as promised, though the most common theory is that when you stretch the tape and apply it to your body, it exerts a suction-like force that lifts the skin and creates space between your skin and the tissues underneath.
Proponents of this theory say this offers three benefits:
- It creates space in joints: Applying tape to joints may increase the space in the joint, preventing bones, muscle tendons, and other soft tissues from rubbing together and causing pain.
- It increases circulation and lymphatic drainage: Applying kinesiology tape may reduce swelling and fluid buildup in the taped area by improving blood flow and allowing lymph (a clear-to-white fluid that plays a role in immune function) to move more freely.
- It alters pain signals: Swelling compresses receptors in your skin, sending signals to your brain which you interpret as pain. Kinesiology tape lifts the skin away from the tissues underneath, which may relieve compression and pain.
That’s how it’s supposed to work, anyway, but does the research support this?
What Does Kinesiology Tape Do?
According to its manufacturers and some physical therapists, KT tape supports muscles and joints, enhances proprioception, relieves pain, reduces swelling, increases strength and flexibility, and boosts athletic performance.
Here’s what research says about these claims.
Muscle and Joint Stability
Given its sturdy and stretchy nature, KT tape may help support fatigued muscles and unstable joints.
For instance, in one study, researchers found that the elasticity of kinesiology tape acted like a rubber band when applied to runners’ thighs, helping them maintain their stride length when fatigued.
Other studies show that kinesio tape can help support injured joints, allowing users to move more freely and recover faster.
However, since not all evidence agrees, it’s still premature to draw definitive conclusions about kinesio tape’s effectiveness in aiding muscle and joint support.
It’s also unclear if kinesio tape offers any benefit over regular athletic tape for supporting muscles and joints.
Proprioception
Proprioception is the body’s ability to sense its position and movements without relying on sight.
Athletes value this awareness because understanding where your body is in space may help you avoid injuries.
Some scientists believe the pressure and stretching effect of kinesiology tape activates receptors on your skin. These receptors then relay movement and position data to the brain, potentially heightening proprioception and reducing injury risk.
Research investigating kinesiology tape’s effect on proprioception yields mixed results—some evidence suggests it improves proprioception, while other research shows it offers no benefit.
Given these conflicting findings, it’s sensible to wait for more high-quality research before making definitive claims about kinesio tape’s role in enhancing proprioceptive awareness.
Pain
Research examining whether kinesio tape can help alleviate pain is conflicting. Some studies show it has a positive effect, whereas others show it offers no advantages.
A possible explanation is that kinesio tape can relieve pain in some muscles or joints but not others.
For example, research shows it can help alleviate pain caused by neck, trap, and knee injuries or delayed onset muscle soreness (DOMS). Yet, its effectiveness is less consistent for lower-back problems.
Thus, kinesiology tape may relieve pain in certain muscle groups or joints for some people, but it’s not always clear how much of this is due to genuine physiological changes or the placebo effect.
Swelling
However, given the limited evidence available, it’s prudent to wait for further comprehensive studies before making definitive claims about the tape’s efficacy in treating swelling.
Strength
Unfortunately, there’s no clear evidence this is the case.
Some studies show kinesio tape increases strength in people with muscle fatigue and chronic musculoskeletal diseases; others show it’s ineffective.
Importantly, research shows that kinesio tape doesn’t boost strength in healthy people. That is, applying it to your muscles and joints won’t help you squat, deadlift, or bench press more weight.
(For that, you need a well-designed strength training program, such as Bigger Leaner Stronger or Thinner Leaner Stronger.)
Flexibility
How KT tape achieves this is unclear, though some experts have proposed two theories:
- It improves blood flow to muscles.
- It increases proprioception, which reduces the fear of moving an injured joint or muscle.
While these hypotheses are plausible, researchers are yet to validate either, and almost all of the research showing benefits has been in people with severe health issues (not healthy athletes with minor aches and pains).
Athletic Performance
Some athletes use kinesio tape while competing, believing it improves body awareness and offers additional support for their joints and muscles.
While plenty of anecdotal evidence supports these claims, a review by scientists at the University of Mississippi Medical Center found no compelling evidence that kinesiology tape enhances sports performance.
Injury Prevention
Some athletes believe kinesiology tape helps prevent injuries from occurring.
Most claim the tape does this by supporting their muscles, tendons, and joints. However, a meta-analysis published in the journal Sports Medicine (Auckland, N.Z.) found kinesiology tape is ineffective at preventing injuries.
Conclusion
Many physical therapists and kinesio tape manufacturers laud kinesiology tape for its alleged recovery benefits.
However, current research paints a mixed picture.
Some research supports the idea that kinesio tape can stabilize muscles and joints, enhance proprioception, relieve pain and swelling, boost strength in people with particular musculoskeletal conditions, and improve flexibility. However, the consistency of these findings varies.
Thus, if you’re interested in using KT tape to accelerate your recovery, tempering your expectations is sensible—its effectiveness varies, and to what degree it helps is unclear.
It might be worth trialing, given its affordability and easy application (you can apply kinesiology tape at home, despite what some “experts” say).
Still, it’s essential to remember it complements, rather than replaces, proven recovery strategies, such as adequate rest, ample sleep, and good nutrition.
How to Use Kinesiology Tape
Numerous online tutorials can guide you on applying kinesiology tape, with KT Tape’s YouTube channel being a notable example.
Before you start, it’s wise to watch or read several tutorials. While there might be minor variations between each, they should provide a clear enough idea of the process.
Once you’re ready, follow these tips for effective application and removal:
- Ensure the target area is clean, dry, and free from lotions or oils.
- Trim dense hair for optimal tape adhesion.
- Tear the tape’s backing paper in the center of the strip.
- Round the ends to prevent snagging on clothes.
- To “anchor” the tape, stick the first and last 1-to-2 inches of tape to your skin without applying any stretch.
- Always hold the tape using the backing paper.
- Once applied, firmly rub the tape to activate the adhesive.
- To make removal more comfortable, try peeling it off in the shower. Or, if it’s in a particularly hairy area, apply baby oil to the back of the tape before removing it.
+ Scientific References
- Lyman, Katie J., et al. “Effects of 3 Different Elastic Therapeutic Taping Methods on the Subacromial Joint Space.” Journal of Manipulative and Physiological Therapeutics, vol. 40, no. 7, Sept. 2017, pp. 494–500, Accessed 24 Feb. 2023.
- Deniz, H. Guney, et al. “THU0727-HPR Comparison of Kinesio Tape Application and Manual Lymphatic Drainage on Lower Extremity Oedema and Functions after Total Knee Arthroplasty.” Annals of the Rheumatic Diseases, vol. 77, no. Suppl 2, 1 June 2018, pp. 1791–1791, ard.bmj.com/content/77/Suppl_2/1791.1.abstract, Accessed 17 Mar. 2022.
- Meeusen, Luna, et al. “Auxetic Structures Used in Kinesiology Tapes Can Improve Form-Fitting and Personalization.” Scientific Reports, vol. 12, no. 1, 5 Aug. 2022, Accessed 25 Dec. 2022.
- Ward, John, et al. “The Ergogenic Effect of Elastic Therapeutic Tape on Stride and Step Length in Fatigued Runners.” Journal of Chiropractic Medicine, vol. 13, no. 4, Dec. 2014, pp. 221–229, www.ncbi.nlm.nih.gov/pmc/articles/PMC4241479/pdf/main.pdf, Accessed 24 Nov. 2019.
- Wang, Lin , and Lulu Yin . Acute Effect of Kinesiology Taping on Postural Stability in Individuals with Unilateral Chronic Ankle Instability. 24 Mar. 2020, p. vol 11,
- Kim, Byeong-Jo, and Jung-Hoon Lee. “Efficacy of Kinesiology Taping for Recovery from Occupational Wrist Disorders Experienced by a Physical Therapist.” Journal of Physical Therapy Science, vol. 26, no. 6, 2014, pp. 941–943, Accessed 23 Apr. 2020.
- Kim, Byeong-Jo, et al. “Effects of Ankle Balance Taping with Kinesiology Tape for a Patient with Chronic Ankle Instability.” Journal of Physical Therapy Science, vol. 27, no. 7, 2015, pp. 2405–2406, www.ncbi.nlm.nih.gov/pmc/articles/PMC4540890/, Accessed 13 Dec. 2019.
- Mohamed, Mervat, et al. “Effect of Kinesio-Taping on Ankle Joint Stability.” International Journal of Medical Research & Health Sciences, vol. 5, 2016, pp. 51–58, www.ijmrhs.com/medical-research/effect-of-kinesiotaping-on-ankle-joint-stability.pdf. Accessed 22 Feb. 2020.
- Nunes, Guilherme S, et al. “Kinesio Taping Does Not Improve Ankle Functional or Performance in People with or without Ankle Injuries: Systematic Review and Meta-Analysis.” Clinical Rehabilitation, vol. 35, no. 2, 20 Oct. 2020, pp. 182–199,
- Slevin, Zack M, et al. “Immediate Effect of Kinesiology Tape on Ankle Stability.” BMJ Open Sport & Exercise Medicine, vol. 6, no. 1, Feb. 2020, p. e000604,
- Seo, Hyun-Do, et al. “Effects of Kinesio Taping on Joint Position Sense of the Ankle.” Journal of Physical Therapy Science, vol. 28, no. 4, 2016, pp. 1158–1160, www.ncbi.nlm.nih.gov/pmc/articles/PMC4868206/,
- Alahmari, Khalid A., et al. “The Effect of Kinesio Taping on Cervical Proprioception in Athletes with Mechanical Neck Pain-a Placebo-Controlled Trial.” BMC Musculoskeletal Disorders, vol. 21, no. 1, 3 Oct. 2020, p. 648, pubmed.ncbi.nlm.nih.gov/33010799/,
- Liu, Kai, et al. “Effects of Kinesio Taping of the Knee on Proprioception, Balance, and Functional Performance in Patients with Anterior Cruciate Ligament Rupture: A Retrospective Case Series.” Medicine, vol. 98, no. 48, 1 Nov. 2019, p. e17956, pubmed.ncbi.nlm.nih.gov/31770204/,
- Choi, Junghyun. “Effect of Kinesiolology Taping and Posture Stabilizing Exercise on Pain, Craniovertebral Angle, Proprioception in Adults with Forward Head Posture.” Journal of International Academy of Physical Therapy Research, vol. 10, no. 3, 30 Sept. 2019, pp. 1862–1867, Accessed 19 July 2020.
- Park, Young-Han, and Jung-Ho Lee. “Effects of Proprioceptive Sense-Based Kinesio Taping on Walking Imbalance.” Journal of Physical Therapy Science, vol. 28, no. 11, 2016, pp. 3060–3062, Accessed 13 Feb. 2020.
- Williams, Sean, et al. “Kinesio Taping in Treatment and Prevention of Sports Injuries: A Meta-Analysis of the Evidence for Its Effectiveness.” Sports Medicine (Auckland, N.Z.), vol. 42, no. 2, 2012, pp. 153–64, www.ncbi.nlm.nih.gov/pubmed/22124445,
- Aarseth, Lindsay M., et al. “Kinesio Tape and Shoulder-Joint Position Sense.” Journal of Athletic Training, vol. 50, no. 8, 1 Aug. 2015, pp. 785–791, Accessed 18 Oct. 2020.
- Bailey, Daniel, and Paul Firth. “Does Kinesiology Taping of the Ankles Affect Proprioceptive Control in Professional Football (Soccer) Players?” Physical Therapy in Sport, vol. 25, May 2017, pp. 94–98, Accessed 5 Oct. 2019.
- de Oliveira, Fábio Carlos Lucas, et al. “Immediate Effects of Kinesiotaping on Acromiohumeral Distance and Shoulder Proprioception in Individuals with Symptomatic Rotator Cuff Tendinopathy.” Clinical Biomechanics, vol. 61, Jan. 2019, pp. 16–21,
- Abbasi, Soheila, et al. “Short-Term Effect of Kinesiology Taping on Pain, Functional Disability and Lumbar Proprioception in Individuals with Nonspecific Chronic Low Back Pain: A Double-Blinded, Randomized Trial.” Chiropractic & Manual Therapies, vol. 28, no. 1, 20 Nov. 2020, Accessed 10 Mar. 2021.
- Farrar, John T., et al. “Clinical Importance of Changes in Chronic Pain Intensity Measured on an 11-Point Numerical Pain Rating Scale.” Pain, vol. 94, no. 2, Nov. 2001, pp. 149–158, Accessed 24 Oct. 2019.
- Öztürk, Gülcan, et al. “Efficacy of Kinesio Tape Application on Pain and Muscle Strength in Patients with Myofascial Pain Syndrome: A Placebo-Controlled Trial.” Journal of Physical Therapy Science, vol. 28, no. 4, 2016, pp. 1074–1079, www.ncbi.nlm.nih.gov/pmc/articles/PMC4868190/, Accessed 22 Jan. 2020.
- Freedman, Scott R., et al. “Short-Term Effects of Patellar Kinesio Taping on Pain and Hop Function in Patients with Patellofemoral Pain Syndrome.” Sports Health: A Multidisciplinary Approach, vol. 6, no. 4, 9 June 2014, pp. 294–300,
- Lin, Jianping, et al. “Effects of Kinesio Tape on Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis.” BioMed Research International, vol. 2021, 31 May 2021, pp. 1–10, Accessed 2 June 2021.
- Luz Júnior, Maurício Antônio Da, et al. “Effectiveness of Kinesio Taping in Patients with Chronic Nonspecific Low Back Pain: A Systematic Review with Meta-Analysis.” Spine, vol. 44, no. 1, 2019, pp. 68–78, www.ncbi.nlm.nih.gov/pubmed/29952880?dopt=Abstract, Accessed 15 Oct. 2019.
- Nunes, Guilherme S, et al. “Kinesio Taping Does Not Decrease Swelling in Acute, Lateral Ankle Sprain of Athletes: A Randomised Trial.” Journal of Physiotherapy, vol. 61, no. 1, Jan. 2015, pp. 28–33, www.sciencedirect.com/science/article/pii/S1836955314001489?via%3Dihub#bib0040, Accessed 28 July 2019.
- Labianca, Luca, et al. “The Effectiveness of Kinesio Taping in Improving Pain and Edema during Early Rehabilitation after Anterior Cruciate Ligament Reconstruction: A Prospective, Randomized, Control Study.” Acta Biomedica Atenei Parmensis, vol. 92, no. 6, 2021, pp. e2021336–e2021336, www.mattioli1885journals.com/index.php/actabiomedica/article/view/10875, Accessed 23 Mar. 2022.
- Aguilar-Ferrándiz, Ma Encarnación, et al. “A Randomized Controlled Trial of a Mixed Kinesio Taping–Compression Technique on Venous Symptoms, Pain, Peripheral Venous Flow, Clinical Severity and Overall Health Status in Postmenopausal Women with Chronic Venous Insufficiency.” Clinical Rehabilitation, vol. 28, no. 1, 20 Feb. 2013, pp. 69–81,
- Malicka, Iwona , et al. Kinesiology Taping Reduces Lymphedema of the Upper Extremity in Women after Breast Cancer Treatment: A Pilot Study. 9 Sept. 2014, pp. 13(4): 221-226,
- Białoszewski, Dariusz, et al. “Clinical Efficacy of Kinesiology Taping in Reducing Edema of the Lower Limbs in Patients Treated with the Ilizarov Method–Preliminary Report.” Ortopedia, Traumatologia, Rehabilitacja, vol. 11, no. 1, 1 Jan. 2009, pp. 46–54, pubmed.ncbi.nlm.nih.gov/19240683/. Accessed 10 Mar. 2021.
- Ristow, Oliver, et al. “Does Elastic Therapeutic Tape Reduce Postoperative Swelling, Pain, and Trismus after Open Reduction and Internal Fixation of Mandibular Fractures?” Journal of Oral and Maxillofacial Surgery, vol. 71, no. 8, Aug. 2013, pp. 1387–1396, Accessed 1 Dec. 2021.
- Yam, Ming Lok, et al. “Effects of Kinesio Tape on Lower Limb Muscle Strength, Hop Test, and Vertical Jump Performances: A Meta-Analysis.” BMC Musculoskeletal Disorders, vol. 20, no. 1, 14 May 2019,
- Reynard, Fabienne, et al. “Immediate and Short-Term Effects of Kinesiotaping on Muscular Activity, Mobility, Strength and Pain after Rotator Cuff Surgery: A Crossover Clinical Trial.” BMC Musculoskeletal Disorders, vol. 19, no. 1, 22 Aug. 2018, Accessed 16 Oct. 2020.
- Keenan, Karen A., et al. “Kinesiology Taping Does Not Alter Shoulder Strength, Shoulder Proprioception, or Scapular Kinematics in Healthy, Physically Active Subjects and Subjects with Subacromial Impingement Syndrome.” Physical Therapy in Sport, vol. 24, Mar. 2017, pp. 60–66,
- Csapo, Robert, and Luis M. Alegre. “Effects of Kinesio® Taping on Skeletal Muscle Strength—a Meta-Analysis of Current Evidence.” Journal of Science and Medicine in Sport, vol. 18, no. 4, July 2015, pp. 450–456, www.sciencedirect.com/science/article/pii/S144024401400125X, Accessed 9 Dec. 2019.
- Abolhasani, Maryam, et al. “Effects of Kinesiotape on Pain, Range of Motion, and Functional Status in Patients with Osteoarthritis: A Randomized Controlled Trial.” Journal of Exercise Rehabilitation, vol. 15, no. 4, 28 Aug. 2019, pp. 603–609, www.ncbi.nlm.nih.gov/pmc/articles/PMC6732534/, Accessed 24 Apr. 2020.
- Tabatabaee, Mirjavad, et al. “The Effects of Kinesio Taping of Lower Limbs on Functional Mobility, Spasticity, and Range of Motion of Children with Spastic Cerebral Palsy.” The Egyptian Journal of Neurology, Psychiatry and Neurosurgery, vol. 55, no. 1, 29 Oct. 2019, Accessed 24 Dec. 2020.
- GonzáLez-Iglesias, Javier, et al. “Short-Term Effects of Cervical Kinesio Taping on Pain and Cervical Range of Motion in Patients with Acute Whiplash Injury: A Randomized Clinical Trial.” Journal of Orthopaedic & Sports Physical Therapy, vol. 39, no. 7, July 2009, pp. 515–521,
- Thelen, Mark D., et al. “The Clinical Efficacy of Kinesio Tape for Shoulder Pain: A Randomized, Double-Blinded, Clinical Trial.” Journal of Orthopaedic & Sports Physical Therapy, vol. 38, no. 7, July 2008, pp. 389–395,
- Reneker, Jennifer C., et al. “Effectiveness of Kinesiology Tape on Sports Performance Abilities in Athletes: A Systematic Review.” Physical Therapy in Sport, vol. 31, no. 31, May 2018, pp. 83–98,
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