There's been a lot of hype surrounding Kinesio tape over the last few years, and I've had a hard time wrapping my head around exactly how tape is supposed to aid healing and prevent injury.
But this year as I've accumulated minor aches and pains, I was looking for a little something that might help me get over the aches I get in my feet and toes and the seemingly annual tightness that develops in my IT band. So I purchased a box of one-inch thick beige Kinesio tape.
Kinesio comes in both one inch and two inch thick rolls, and I chose the one-inch variety for two reasons: 1) most of my aches and pains were on my feet where two-inch tape wouldn't work well and 2) I could get twice the length for the same price. Although I think the next time I make an order from Amazon or Zombie Runner, I will probably add the 2-inch tape to my order as well.
I started out using it on my feet - I often get aches on my big toes or on the outside of my foot that threaten to balloon into a full-blown sidelining injury, but haven't yet. Normally I would actually feel better a few hours after applying the tape, and if they tape was on during the next run it wouldn't return.
But what's sold me on Kinesio tape was what happened over the past couple weeks. On Christmas Eve I ran 11.5 miles in South Carolina and my left IT band was aching the next couple days. A couple days after we got home I taped my IT band - just one piece going up the side of my leg. The tape stayed on for a couple days (they say you can wear it for up to seven days, but I'm lucky if it lasts more than one on my hairy, sweaty legs) and I wore it on my 13 mile run on the Appalachian Trail. I was totally pain-free even after running over 2 hours in cold weather (I suspect - but can't prove - that the cold affects my IT band in a bad way).
The tape came off the next day and I've run a total of nine miles since then and am just now beginning to feel a little soreness in my IT. You can bet I'll be taping up again before my long run this Saturday!
Kinesio Tape is a great product if you're experiencing aches and pains and have a recurring injury that you just need a little help in prevention. Obviously, it's not a cure-all and if you're injured so that it affects your form, you should take a day off, and if it persists for more than a few days, you should probably see a doctor.
So what makes this stuff work? Makes me curious.
ReplyDeleteGood question - no one is really sure, but the main theory I've read is that the tape lifts your skin and allows more blood flow to the injured area. Which makes sense to me, until you think "then why are you supposed have compression on injured areas?"
ReplyDeleteA absolute answer still isn't there for why it works exactly. There are multiple clinical trials, and studies that have been done and are being done at this time.
ReplyDeleteWhat we know, and theorize so far is there are a few things in play that make it work. The tape creates mechanoreceptor, and proprioceptor stimulation of the body the result: Increase in the interstitial space of the lymphatic system, interaction with gate control of the nerves, and interaction with the muscles golgi tendon organ.
The simple of the that is if the tape is applied correctly you get increase blood flow in the lymphatics, pain reduction due to stimulation of the peripheral nerves, and aids in inhibition of the muscle work/force load.
As for compression at injury when you look at the RICE method of injury treatment. You do this to try an mechanically force the edema/swelling back into the pulmonary system to decrease the pressure of the injured area. If you have the tape pre-applied creating the increase in flow, keeping the edema to a minimum. You decrease the need for compression to force the edema back into the system.
As a certified taper for Kinesio Taping Assocaiation International I think its is great if you wish to purchase the tape and apply it yourself. What I think you would gain the most performance from is if you seek out a certified taper in your area. Let them show you the proper application for your area of injury, getting the maximum out of the tape is having it applied properly. I found this out first hand when I started working with the tape in training rooms about 10 years ago. I would just slap it on and it did do mostly what we wanted. After going through the educational courses about exact application patterns, placement and tension. I was able to apply the tape, and get much better results.
In my clinic I have someone come in, I tape them once, I show them the patterns, application, proper placement and tension. Sell them a roll of tape, and tell them if they need me for anything else feel free to come back anytime.
One caveat there are multiple manufactures of tape, including one that seems to show up at every race expo(just saw them Friday at Disney Marathon Expo), I personally only recommend the use of Kinesio brand or SpiderTech brand. I have tried about a dozen knockoff brands. These are the only two that manufacture the highest quality tape that will get the results you want.
As for Jeff only getting a day or two stick, its one negative, but to get the best application and duration, you have to shave the hair off. In the future this maybe solved, Kinesio is working on a adhesive that will stick better with hair, and still function the right way.
To find a local certified taper goto kinesiotaping.com