Category: Kinesiology Tape

How to Kinesiology Tape for Shoulder Pain

Shoulder pain and AC joint injuries are common in the sports industry. Such conditions are usually experienced as a result of a direct blow or fall on your shoulder.

Shoulder PainFortunately, after seeking medical assessment, there are various self-care treatments like Kinesiology Taping which can help support pain and normalize the function of the shoulder especially during the early stages of recovery.

In this article, we’re going to discuss about shoulder pain and show you proper kinesiology taping steps for this type of condition.

The Shoulder

The shoulder is a large and complex joint in the human body. It is made up of three major bones that meet to create a 90 degree angle:

  • Scapula
  • Clavicle
  • Humerus

Of which these bones’ junctions form three joints:

  • Acromioclavicular (AC) joint)
  • Sternoclavicular joint
  • Glenohumeral joint

The shoulder is vital for various actions of the arms and hands such as pulling, lifting , pushing, carrying, etc.

Kinesiology Taping for Shoulder Pain

Checkout this video by Physiotherapist and Kinesiology Taping expert Mr. Adam Collyer, on how to easily kinesiology tape for shoulder pain:

[youtube]https://www.youtube.com/watch?v=qRXZtbTRX3Y[/youtube]

Guide in Kinesiology Tape for Shoulder Pain

First Tape Application:Kinesiology taping shoulder 1

  1. Measure the tape to run from just below the neck down across the arm to about the level of the mid-biceps. In measuring the tape, make sure that the arm is elevated to about 45 degrees. This is because in this type of injury, our aim is to decompress the AC joint and since we often use the arm in an elevated position – it would be best to elevate your arm at a certain degree.
  • Note: In measuring the tape, keep in mind that the tape will be longer when stretched.
  1. Cut the tape and trim the edges to ensure the tape wouldn’t easily peel off.
  2. Create an anchor tab, by folding a portion (about 1 ½ to 2 inches) at the edge of the tape, tearing along the fold line and then peeling the paper at the back.
  3. Elevate the shoulder to about 45 degrees then stick the anchor piece up on the shoulder, above the AC joint. Rub the anchor tab to let it stick effectively.
  4. With the shoulder still elevated, peel off most of the back tape leaving an inch of unpeeled tape. Line the tape along the AC joint, pull with about 50% tension then place it down over the arm. Pat and rub the tape to ensure it sticks to the skin and covers the shoulder effectively.
  5. Peel off the last piece then apply without any tension.

Second Tape Application:Kinesiology taping shoulder 2

  1. Measure another piece of tape which is going to cross the AC joint horizontally. Take note that the arm must still be elevated at about 45 degrees. Application is from back to front.
  2. Cut the corners off same as the previous application.
  3. Create the anchor tab and remove the paper at the back.
  4. Stick the anchor piece on the back of the shoulder.
  5. Peel off gently the remaining back tape and leave a small unpeeled portion at the edge.
  6. Pull with about 75% tension and then stick the tape over the AC joint.
  7. Finally, peel off the remaining back tape then stick without tension.

 

Shoulder Painshoulder pain

Shoulder pain refers to pain that is felt around or in the shoulder that is more pronounced when doing arm or shoulder movements. It can originate from the shoulder joint or from the tendons, ligaments or muscles surrounding it.

Possible Causes:

  • Fracture (Broken Arm/Shoulder bone)
  • Frozen Arm
  • Instability
  • Rotator Cuff Injury
  • Arthritis, Osteoarthritis
  • Bursitis, Tendinitis
  • Poor Posture

Treatment:

  • Rest and avoid activities that can aggravate the pain.
  • Painkillers (e.g. ibuprofen) and ice packs to help relieve pain and reduce swelling.
  • Physiotherapy
  • Kinesiology Taping
  • In some cases, surgery.

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How to Kinesiology Tape for Tennis Elbow Pain

Tennis Elbow injuries can be painful and really restrict the normal function of the arm. Today I’m going to share some strategies for treatment with you, by applying Kinesiology Tape for Tennis Elbow Pain.

Kinesiology taping is widely used as a method of reducing muscle pain and pressure, provide support and stability, as well as relieve inflammation. All these attributes make it perfect for treating the Tennis Elbow condition.

In this article, we will be focusing on educating you how to apply kinesiology tape to a Tennis Elbow condition.

The Elbowelbow

The elbow is the joint formed by the union of three bones in the middle portion of the arm.

These three major bones are the:

  • humerus
  • radius
  • ulna

While the shoulder and the wrist get more attention, the use of the elbow is more vital in the normal functioning of the arm – particularly in moving and using the arm in doing various tasks.

 

Kinesiology Taping Tennis Elbow

In this video, Adam Collyer shows how to properly kinesiology tape for the tennis elbow condition:

[youtube]https://www.youtube.com/watch?v=fOXBQqBA9nE[/youtube]

 

What you need:pre

*** Also try Dr K Kinesiology Tape Elbow Pre Cut Support

 

Guide in Kinesiology Taping Tennis Elbow

  • First Tape Application:first                                                                                                                         
  1. Measure the length of the tape. Find the bony bump of the elbow, and start measuring the tape above that point running down below the elbow. Keep in mind that the tape will be longer once stretched during tape application.
  2. Cut off the corners in a rounded manner to prevent the tape from easily peeling off.
  3. Prepare the anchor tab by folding and tearing on the fold.
  4. Place the tape starting above the bony bump of the elbow. Rub the anchor tab to ensure it sticks properly.
  5. Peel back the tape most of the way and leave an inch or more on the end of the tape. Rub it and give around 50% of tension. Now peel of the last piece and apply without any tension.
  • Second Tape Application                                                                                                                       sec

In the second tape application, we’re going to create a piece to run horizontally over the bump of the elbow.

  1. Measure the tape that will run over the bump on the elbow.
  2. Cut off the corners in a rounded manner to prevent the tape from easily peeling off.
  3. Prepare the anchor tab by folding and tearing on the fold.
  4. Peel most of the way again like before, and apply with a reasonable amount of tension.
  5. Peel of the edge and apply with no tension.

Tennis Elbow

Tennis elbow, also known as Lateral Epicondylitis, is a condition wherein the elbow becomes tender and sore which causes elbow pain. This condition is not limited to tennis players although this can be a significant condition amongst these athletes, and for people who repetitively use their arm and elbow (e.g. carpenters, golfers, cleaners, baseball players).

Causes:

The common cause of tennis elbow is by doing or participating in activities that requires the repetitive use of the elbow, arm, wrist, and other hand movements. Knocking or banging your elbow can sometimes cause tennis elbow.

Signs and Symptoms:

  • Pain which slowly increases around the outer part of the elbow.
  • Pain becomes worse when using affected arm in grasping, holding, squeezing and gripping things, weak grip strength
  • Pain when using affected arm with force, especially activities requiring the use of the muscles to extend the wrist
  • Soreness of the forearm
  • Morning stiffness of the affected elbow

Treatment:

Tennis elbow usually heals over time. However, here are some self-help tips to speed up the recovery of your elbow:

  • Rest your elbow and avoid activities which cause pressure on the affected elbow.
  • Use cold or warm compress to ease elbow pain.
  • Use of painkillers and NSAIDs such as paracetamol and ibuprofen to ease pain and reduce inflammation.
  • Use of elbow strap or splint.
  • Mild exercises or physical therapy on the affected elbow.
  • Use of kinesiology tape to help stabilize, support and reduce pain and inflammation of the affected elbow.

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Kinesiology Tape Shin Splints Pain

How to Kinesiology Tape Shin Splints

At one time or another, we can’t help but experience shin splints, especially for athletes that run a lot on hard surfaces. In this article, we’ll educate you about shin splints, its causes, symptoms and treatments. We’ll also show you how to take advantage of Kinesiology Taping to relieve this painful condition of the shin.

The Shinshin bone

In human anatomy, the shin, otherwise known as tibia, shinbone or shank bone – is the larger of the two bones (the other one is the fibula) located in the lower part of the body. The tibia is also the second largest bone in the human body and its main function is to carry the body weight of a human.

 

Kinesiology Taping Shin Splints

Check this awesome video from the Dr K Series, featuring Physiotherapist and Kinesiology Taping Expert Adam Collyer:

[youtube]https://www.youtube.com/watch?v=c0Q05AZToJ8[/youtube]

 

What you shall need:Spider Tech Pre Cut Kinesiology Tape

*** Also use Spider Tech Pre Cut Kinesiology Tape

 Guide in Kinesiology Taping for Shin Splints

Kinesiology taping can help by supporting and decompressing the overloaded muscles and the painful tissues around the affected area.

  • First Tape ApplicationKinesiology Taping Shin1
  1. Step 1 – Measure the tape starting from the bony bump on the outs ide of the foot then around the sole of the feet then halfway up the shin. Keep in mind that the tape will be longer when stretched.
  2. Step 2 – Cut the tape, then round the edges to avoid peeling off.
  3. Step 3 – Set the anchor tab by creating a little fold at the edge then tearing along that fold line. Peel the back tape to finally create the tab.
  4. Step 4 – Stick the tab on that little bony bump on the outside of the foot. From there, bring the tape down the sole of the foot then peel back some to expose the tape to stick down without using any actual tension.
  5. Step 5 – From the sole, peel the tape most of the way up, leaving an inch or more of unpeeled tape. Coming around the corner then aim to run the inside of the shin up applying 50% of tension.
  6. Step 6 – Lastly, peel of the edge of the tape and stick without any tension.
  7. Step 7 – Give the tape a good rub to ensure it sticks properly.
  • Second Tape ApplicationKinesiology Taping Shin2

Depending on the type or areas of pain, you can create one or more horizontal pieces to allow more decompression. So let’s say the pain is at the lower third of the shin, here’s what you should do:

  1. Step 1 – Measure the tape crossing the lower third of the shin. Cut the length then trim the corners.
  2. Step 2 – Doing center tape application, tear the middle of the tape.
  3. Step 3 – Pull the corners back real tight, applying around 75% tension and stick it down over the painful area.
  4. Step 4 – Leave the edges free and stick it without any tension. Give the tape a rub to finish.

Shin Splints

Shin splints, also known as medial tibial stress syndrome (MTSS), are injuries along the shin painshinbone that causes pain. Although the exact injury is not known, shin splints seem to result from the inflammation of the tendons, muscles and bone tissues of the shin. Shin splints are most common among runners and dancers.

Causes:

  • Repetitive stress on the shinbone and the tissues and tendons attaching the muscles to the bones. (ie excessive running on hard surfaces)
  • Stress fractures of small breaks in the lower leg bones
  • Swollen muscles
  • Sudden increase in the intensity/distance of workouts
  • Flat feet
  • Over pronation
  • Excessive stress on one hip or leg when running

Signs and Symptoms:

  • Dull ache, soreness and tenderness along the inner part of your lower leg.
  • Mild swelling in the lower leg.
  • With continuing workout, pain may become so intense that one would stop the workout all in all.

 Treatments:

  • Take a rest and stop activities which could cause shin splints.
  • Use ice packs to the affected area.
  • Take medicines like ibuprofen, paracetamol or naproxen to relieve pain and inflammation.
  • Apply kinesiology taping techniques to help ease pain and swelling.

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