Pain & Injury Guides - Kinesiology Tape Application Library

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Browse by body area

Foot & Ankle

Lower limb support

• Plantar Fasciitis & Heel PainRun one strip along the arch from the ball of the foot back to the heel, and apply it before you first stand in the morning.
• Achilles TendonitisOne strip up the back of the calf over the tendon, anchored above the ankle, applied with the foot pulled upwards.
• Ankle Sprain & Ligament InjuryA stirrup under the heel and up both sides of the ankle supports the ligament without locking the joint.
• Chronic Ankle InstabilityTape gives the ankle feedback so it corrects itself sooner. It is a prompt, not a brace, and does not replace strength work.

Lower Leg & Knee

Running injuries

• Shin Splints (MTSS)Lay a strip along the inner edge of the shin, following the sore muscle rather than crossing the bone.
• Runner’s Knee (PFPS)Two strips either side of the kneecap, meeting below it, help the patella track straight as the knee bends.
• IT Band SyndromeRun tape down the outside of the thigh from hip to knee, over the band, with a short strip across the sorest point.
• Hamstring & Calf StrainApply along the length of the muscle at light stretch, with both anchors on healthy tissue beyond the injury.

Back & Posture

Desk-worker tension

• Lower Back PainTwo vertical strips either side of the spine, never over the bones, crossed by one horizontal strip at the sorest point.
• Neck Pain & Tech-NeckA Y strip from the base of the skull down the upper trapezius, applied with the head tilted away to pre-stretch the muscle.
• Posture CorrectionStrips across both shoulder blades tug on the skin when you slump, so they remind you to sit tall rather than hold you there.

Shoulder & Arm

Overhead pain

• Rotator Cuff & ImpingementA Y strip frames the deltoid front and back, then one short strip crosses the painful point at the top of the shoulder.
• Tennis ElbowTape the outside of the forearm from wrist to elbow along the extensor tendon, with the wrist bent down as you apply it.
• Golfer’s ElbowThe same method as tennis elbow but on the inside of the arm, following the flexor tendon down from the elbow.
• Carpal Tunnel SyndromeRun a strip along the front of the forearm into the palm to ease the pull on the wrist, leaving the crease free to bend.

General & Recovery

Cross-body principles

• Tendonitis (General Application)Apply the middle of the strip along the tendon at about 25% stretch, and lay both anchors down with no stretch at all.
• Bursitis (Hip, Shoulder, Knee, Elbow)Cut a hole in the middle of the strip so nothing presses on the inflamed bursa, and anchor the tape either side of it.
• Swelling & Lymphatic DrainageFan cuts applied with almost no stretch lift the skin slightly, giving fluid a route away from the swollen area.

Rehab

Acute & post-op

• Muscle Strain & Pulled MusclesTape the whole length of the strained muscle rather than the sore spot alone, and wait until the acute swelling has settled.
• Ligament SprainsCross the joint in the direction of the ligament, not along the limb, so the tape resists the movement that caused the injury.
• Post-Surgical RehabAsk your surgeon before taping. Tape never goes over a wound, a dressing, or a scar that has not fully closed.

How the guides work

Every taping guide follows the same structure so you can scan to what you need: a condition explainer (what it is, who gets it, common causes), how kinesiology tape helps (the mechanism), a step-by-step application with strip count, body position and stretch tension, recovery tips beyond the tape, a clear when to see a physio or GP section, and a frequently asked accordion. Each guide cross-links to 4 related guides so you can navigate around the body.

About kinesiology tape

Kinesiology tape is an elastic, breathable adhesive tape applied to muscles, joints and soft tissue to provide proprioceptive feedback, gentle support and a skin-lift effect thought to ease pressure on local pain receptors. Unlike a rigid brace, it doesn’t restrict movement, so you can keep training, working or moving while the underlying tissue rebuilds. Our tape is 95% Rayon and 5% Spandex synthetic with medical-grade hypoallergenic acrylic adhesive, 40 to 70% stretch range, and 5 to 7 day wear time including showering and swimming. CE Marked, SGS Certified, designed in Yorkshire, UK.