Today, there are more than 50 brands of kinesiology tape on the market, but the original product, Kinesio tape or Kinesio Tex Tape, was developed in the late 1970s by Dr. Kenzo Kase, a Japanese chiropractor who wanted a tape that provided support but didn’t limit movement the way traditional athletic tapes do. 

If you’ve watched a volleyball game or competitive bicycle race, you’ve probably seen it: strips of colorful tape splayed in patterns across shoulders, knees, backs, and abs. That’s kinesiology tape: a therapeutic tape that’s applied strategically to the body to provide support, lessen pain, reduce swelling, and improve performance. Enthusiasts report success achieving these aims

How does kinesiology tape work?

Kinesiology tape is really stretchy. Kase created Kinesio tape with a proprietary blend of cotton and nylon. It’s designed to mimic the skin’s elasticity so you can use your full range of motion. The tape’s medical-grade adhesive is also water-resistant and strong enough to stay on for three to five days, even while you work out or take showers. When the tape is applied to your body, it recoils slightly, gently lifting your skin. It is believed that this helps to create a microscopic space between your skin and the tissues underneath it. 

1. Creates space in joints

A study with 32 participants showed that when kinesiology tape was applied over the knee, it increased the space in the knee joint. A similar study showed kinesiology tape also increased the space in the shoulder joint. Even though the increase in space is slight, it helps reduce the chance of joint irritation.

2. Change signals on pain pathways

Some doctors think the tape changes the information your sensory nervous system is sending about pain and compression in your body.

Dr. Megann Schooley, board-certified clinical specialist in sports physical therapy and certified strength and conditioning specialist, explains it this way:

“All of your tissues — skin, connective tissue, fascia, muscles — contain sensory receptors that feel pain, temperature, and touch. Those receptors all contribute to proprioception—your brain’s sense of where your body is and what it’s doing. Kinesiology taping creates a lift that unloads the underlying tissues. Decompressing those tissues can change the signals going to the brain. When the brain receives a different signal, it’s going to respond differently,” Schooley says.

Trigger points are a good example. Physical therapists have used kinesiology tape to lift the skin over these tense, knotted muscles. When the area is decompressed, pain receptors send a new signal to the brain, and tension in the trigger point decreases. 

A 2015 study showed that trigger point pain was reduced and flexibility increased for people when kinesiology tape and manual pressure were used together.

3. Improve circulation of blood and fluids

If you’ve been injured, kinesiology tape might help improve circulation and reduce swelling in the area where you’re hurt. A 2017 study showed that kinesiology taping can improve blood flow in the skin. It may also improve circulation of lymphatic fluids. Lymphatic fluid is mostly water, but it also contains proteins, bacteria, and other chemicals. The lymphatic system is the way your body regulates swelling and fluid build-up. The theory is that when kinesiology tape is applied, it creates extra subcutaneous space, which changes the pressure gradient in the area underneath your skin. That change in pressure enhances the flow of lymphatic fluid. Studies have had mixed results. In two recent studies, kinesiology tape reduced fluid build-up in women who underwent breast cancer treatment and people who had total knee replacements. Changing the flow of lymphatic fluid could help bruises heal faster. Some people report that when they’ve removed tape from bruised body parts, the areas under the tape were a different color than the un-taped areas.

What is kinesiology tape used for?

1. Treating injuries

Doctors sometimes use kinesiology taping as one part of an overall treatment plan for people who’ve been injured. The American Physical Therapy Association reports that kinesiology taping is most effective when it’s used in conjunction with other treatments like manual therapy.

“We use kinesiology taping to mitigate pain and swelling,” Schooley says, “but it’s always used as an adjunct to what we’re trying to accomplish.”

2. Supporting weak zones

Kinesiology tape is also used to add extra support to muscles or joints that need it. If you have patellofemoral stress syndrome, IT band friction syndrome, or Achilles tendonitis, kinesiology taping might help you. Unlike white medical or athletic tape, kinesiology tape lets you move normally. In fact, some studies show that it can enhance movement and endurance. Studies on athletes have shown that when kinesiology tape is used on fatigued muscles, performance improves. 

3. Re-educating muscles

Kinesiology tape can help re-train muscles that have lost function or that have gotten used to an unhealthy way of working. For example, kinesiology taping can be used to correct posture in your head and neck. A 2017 study supports using it to help stroke patients improve the way they walk. Doctors think this may be because having the strange sensation of tape on your skin can make you more aware of how you’re standing or moving. 

4. Enhancing performance

Some athletes use kinesiology taping to help them achieve peak performance and protect against injury when they’re competing in special events. “A lot of runners use this tape every time they run a marathon,” Schooley says. “We sometimes place the tape along the glute as a way of ‘waking up’ the muscle and reminding it to keep working.”

5. Managing scars

Although you should never use kinesiology tape on an open wound, there is some scientific evidence to suggest that kinesiology tape can improve the long-term appearance of scars after surgery or injury. 

Does it really work?

The answer is: YES. Many studies indicate that kinesiology taping is most effective when used together with conventional treatment methods. 

The long and short of it

Although the effectiveness of kinesiology taping is still being researched, it provides support, increase circulation, reduce pain, and improve the way your joints and muscles work. 

Kinesiology taping and pregnancy

Kinesiology taping for pregnancy has many benefits. It’s a great alternative to belts, bands and braces. It’s also great for pregnant runners, as well as non-runners alike to help alleviate discomfort and afford mom as much mobility for as long as possible!

Benefits of Kinesiology Taping for Pregnancy

• Decrease muscle fatigue
• Improve muscle facilitation (activation)
• Inhibit muscle activation (help decrease activity in a spasming or injured muscle)
• Decrease pain
• Decrease oedema or swelling by promoting lymphatic drainage
• Support painful joints, such as after a sprain
• Support strained ligaments or tendons
• Postural support by providing proprioceptive input/awareness

KT can be used for any of the reasons mentioned above. It can also be used for specific

pregnancy complaints such as:

• carpal tunnel syndrome
• low back pain
• sacroiliac joint pain
• swelling in the hands or feet
• shoulder and neck pain (i.e. postural support)

Using KT Directly on the Belly

Additionally, KT can be used directly on the belly to provide support as Baby grows. There are numerous taping techniques that can help alleviate complaints associated with a growing belly. Some of these overlap with the above, but include:

• low back or SI joint pain
• pain that occurs as a result of SPD (symphysis pubis dysfunction, also known as PGP or Pelvic Girdle Pain)
• lower abdominal pain, pressure or discomfort
• pain or discomfort in the front of the belly, as occurs when theabdominals separate (remember, this is NORMAL, the abs need to separate some)
• relief for shortness of breath by helping to support the diaphragm
• decrease pressure on the bladder/pelvic floor
• decrease weight or heaviness of the belly

Taping vs. Other Supports

Taping is a good alternative to using a belly band or support belt as it is much less cumbersome. No need to worry about adding another layer of clothing or “gear” which some moms just can’t tolerate. This can be sensory in nature, or it could just be too hot to add another layer! Tape can be worn for several days, decreasing the need to take a belly band off and on throughout the day. A belly band or belt can be especially annoying if you need all-day support and have to take it off every time you need to use the bathroom! This makes KT a great alternative option. You just put it on, and forget about it!