You’ve probably seen athletes at the Olympics or professional sports events wearing colourful strips of tape on their shoulders, knees, or backs. That tape isn’t just for show—it’s kinesiology tape (often called Kinesio Tape, KT Tape, or elastic therapeutic tape), a specialized therapeutic tool used by healthcare professionals and athletic trainers worldwide.
At Midas Physiotherapy in Oakville, we use kinesiotaping as part of comprehensive treatment—not as a standalone cure, but as one tool among many that can support your recovery. When applied correctly, kinesiology tape may help reduce pain, support injured tissues, decrease swelling, and provide sensory feedback that improves how you move.
What makes kinesiology tape different from traditional athletic tape is that it stretches. While rigid athletic tape immobilizes and restricts movement, kinesiology tape moves with your body, providing support without limiting your range of motion. This makes it ideal for situations where you need to keep moving—whether that’s returning to sport, getting through a workday, or simply managing daily activities while recovering from injury.
For Oakville residents dealing with pain, swelling, or movement difficulties, kinesiotaping may provide support between treatment sessions and help you stay active during recovery.
Kinesiotaping Techniques
Different applications achieve different effects. Our clinicians select techniques based on your specific condition and treatment goals.
Muscle Facilitation
Applied from the origin to insertion of a muscle (the direction of muscle contraction) with light to moderate tension. This application is used when a muscle needs support with activation—for example, a weakened muscle after injury or surgery.
Muscle Inhibition
Applied from insertion to origin (opposite to the direction of contraction) with light tension. This application is used for overactive, tight, or spasming muscles—helping them relax and reducing excessive tension.
Lymphatic/Oedema Reduction
Multiple thin strips (“fan” or “octopus” patterns) applied with very light tension over swollen areas. The lifting effect of the tape is thought to create channels that facilitate lymphatic drainage and reduce swelling. This technique is particularly useful for post-surgical swelling, lymphedema, and acute injury oedema.
Ligament and Tendon Support
Tape applied directly over a ligament or tendon with moderate to firm tension to provide mechanical support and offload the structure. Common applications include lateral ankle ligaments, patellar tendon, and Achilles tendon.
Postural Correction
Strategic placement of tape to encourage better alignment. For example, tape applied to the upper back and shoulders can provide a gentle reminder to maintain upright posture, which is helpful for people with postural-related pain or those retraining movement patterns.
Functional Correction
Tape applied to assist or correct specific movements. For example, tape can be applied to help with kneecap tracking, shoulder blade positioning, or foot mechanics during walking.
Space Correction (Pain Relief)
Tape applied with moderate tension over a painful area while the tissue is on stretch. When the body returns to neutral, the tape creates a lifting effect that reduces pressure on pain-sensitive structures. Commonly used for bursitis, trigger points, and localized pain.
Conditions We Treat with Kinesiotaping
Muscle Conditions
- Muscle strains: Supporting healing muscles while allowing controlled movement
- Muscle spasms and tension: Inhibition taping to help muscles relax
- Muscle weakness: Facilitation taping to assist muscle activation
- Delayed onset muscle soreness (DOMS): Reducing post-exercise muscle pain
- Muscle imbalances: Facilitating underactive muscles while inhibiting overactive ones
Joint and Ligament Conditions
- Ankle sprains: Supporting healing ligaments while maintaining mobility for rehabilitation
- Knee instability: Proprioceptive support for unstable knees
- Patellofemoral pain: Correcting kneecap tracking and reducing anterior knee pain
- Shoulder instability: Supporting the shoulder joint during activity
- Acromioclavicular (AC) joint injuries: Supporting the AC joint after sprains
Tendon Conditions
- Achilles tendinopathy: Offloading the Achilles tendon during activity
- Patellar tendinopathy (jumper’s knee): Supporting the patellar tendon
- Tennis elbow (lateral epicondylalgia): Reducing strain on the forearm extensor tendons
- Golfer’s elbow (medial epicondylalgia): Supporting the forearm flexor tendons
- Rotator cuff tendinopathy: Supporting shoulder tendons and facilitating proper mechanics
- Plantar fasciitis: Supporting the plantar fascia and arch
Swelling and Bruising
- Post-surgical swelling: Lymphatic taping after knee replacement, ACL reconstruction, etc.
- Acute injury oedema: Reducing swelling after sprains, strains, and contusions
- Lymphedema: As part of comprehensive lymphedema management
- Bruising: Facilitating reabsorption of bruising after injury
Postural and Movement Conditions
- Postural pain: Cueing better posture for neck, upper back, and low back pain
- Scapular dyskinesis: Facilitating proper shoulder blade movement
- Foot mechanics: Supporting proper foot position during walking and running
- Movement retraining: Providing sensory feedback during rehabilitation exercises
Other Applications
- Pregnancy-related pain: Supporting the low back and pelvis during pregnancy
- Headaches: Reducing tension in neck and shoulder muscles
- Scar tissue: Applied over scars to improve tissue mobility
- Return to sport: Providing confidence and support during the transition back to athletic activity
What to Expect
Application Process
- Skin preparation: The area is cleaned and should be free of lotions, oils, or excessive hair (shaving may be needed for very hairy areas)
- Cutting and shaping: Tape is cut to the appropriate length and shape for your application (I-strips, Y-strips, fan patterns, etc.)
- Positioning: You may be positioned with the tissue on stretch or in a specific position depending on the technique
- Application: The tape is applied with appropriate tension—anchors are typically applied without stretch, with tension applied to the middle portion
- Activation: The tape is rubbed to activate the heat-sensitive adhesive and ensure good contact
- Time: Application typically takes 5–15 minutes depending on complexity
Wearing the Tape
- Duration: Kinesiology tape is typically worn for 3–5 days before removal
- Water: You can shower, swim, and sweat with the tape on—it’s water-resistant
- Drying: Pat the tape dry after getting wet rather than rubbing
- Sensation: You should feel a gentle pulling or supportive sensation—not pain or severe itching
- Activity: Continue your normal activities, exercise, and rehabilitation as instructed
Removing the Tape
- Timing: Remove after 3–5 days, or sooner if it begins peeling significantly, causes irritation, or your clinician advises
- Technique: Remove slowly in the direction of hair growth, pressing down on the skin ahead of the tape
- Easier removal: Applying oil or removing in the shower can make removal easier and more comfortable
- Don’t rip: Avoid ripping the tape off quickly, which can irritate skin
Evidence and Research
We believe in transparency about what research shows. Kinesiotaping has been extensively studied, and the evidence is mixed—some studies show benefits, while others show effects similar to placebo or sham taping.
What Research Supports
- Short-term pain relief: Several studies show kinesiology tape can reduce pain in the short term for various musculoskeletal conditions
- Oedema reduction: Good evidence supports lymphatic taping for reducing post-surgical and post-injury swelling
- Proprioceptive effects: Some studies show improved joint position sense and balance with taping
- Patient satisfaction: Many patients report subjective improvement and prefer taping as part of their treatment
What Research Questions
- Muscle strength: Claims about increasing muscle strength through facilitation taping are not well-supported
- Long-term benefits: Effects beyond the short term are less clear
- Superiority over sham: Some studies show similar effects whether the tape is applied “correctly” or randomly, suggesting placebo effects may be significant
- Mechanism specificity: Whether different application techniques produce different effects as theorized is debated
Our Perspective
Despite mixed research evidence, we find kinesiotaping valuable as one component of comprehensive treatment. Even if some effects are related to placebo, placebo effects are real neurobiological phenomena that can reduce pain and improve function. We use taping to:
- Provide support and confidence between treatment sessions
- Reduce swelling (particularly post-surgical)
- Provide sensory feedback during movement retraining
- Help patients remain active during recovery
- Supplement (not replace) active rehabilitation
We don’t rely on taping alone and always combine it with exercise, education, and other evidence-based treatments.
Frequently Asked Questions
Do the different colours do different things?
No. Despite marketing claims and traditional beliefs in some systems, the different colours of kinesiology tape have no therapeutic difference—they’re the same material with different dyes. Choose whatever colour you prefer! Some people like bright colours as a conversation starter or team colours for sports, while others prefer skin-tone colours that are less visible.
Can I apply kinesiology tape myself?
Some applications are simple enough to learn for self-application, and we can teach you if appropriate. However, proper application matters—the right technique, tension, and positioning are important for effectiveness. For complex applications or conditions, professional application ensures you get the most benefit. Pre-cut tape strips for common applications (like knee or shoulder) are available and come with instructions.
How long does the tape stay on?
Kinesiology tape is designed to be worn for 3–5 days. The adhesive is water-resistant, so you can shower, swim, and exercise with it on. It typically begins to peel at the edges after several days, which is a sign it’s time to remove it. Remove sooner if it’s causing irritation or if instructed.
Does kinesiotaping hurt?
Application shouldn’t be painful. You may feel a gentle pulling or supportive sensation once the tape is on. If you feel pain, burning, or severe itching, the tape should be removed. Some people experience mild skin redness after removal, which typically resolves quickly.
Will the tape restrict my movement?
No—that’s the key difference between kinesiology tape and traditional athletic tape. Kinesiology tape is designed to allow full range of motion while providing support. You should be able to move normally with the tape on. If the tape feels too restrictive, it may have been applied with too much tension.
Can I exercise and play sports with the tape on?
Yes! Kinesiology tape is designed for active use. Many athletes wear it during training and competition. The tape stays on through sweating and can handle most activities. For water sports, the tape may loosen faster, but it’s still usable. Pat dry after swimming rather than rubbing.
Is kinesiotaping evidence-based?
The evidence is mixed. Some studies show benefits for pain relief and swelling reduction, while others show effects similar to placebo taping. We use taping as one component of comprehensive, evidence-based treatment—not as a standalone cure. Even if some effects are related to placebo, this can still provide meaningful benefit. We’re transparent about what research shows and don’t make exaggerated claims.
Can kinesiology tape cure my injury?
No. Kinesiology tape is a supportive tool, not a cure. It may help manage symptoms, support healing tissues, and allow you to stay active during recovery, but it doesn’t replace proper rehabilitation. We always use taping alongside exercise, manual therapy, education, and other treatments that address the underlying problem.
I’m allergic to bandage adhesive—can I use kinesiology tape?
If you have known adhesive allergies, kinesiology tape may also cause a reaction, as it uses acrylic adhesive. However, kinesiology tape adhesive is different from standard bandage adhesive, and some people who react to one don’t react to the other. We can apply a small test patch first to check for sensitivity. Hypoallergenic tape options are also available.
Why does my tape keep peeling off?
Common reasons include oils or lotions on the skin during application, excessive sweating, not rounding the corners of the tape (square corners catch on clothing), or applying anchors with too much stretch. For better adhesion, ensure skin is clean and dry, round the corners, apply anchors without stretch, and rub the tape after application to activate the adhesive.
Can I use kinesiology tape during pregnancy?
Yes, kinesiotaping is commonly used during pregnancy to support the low back, pelvis, and other areas affected by pregnancy-related changes. We avoid applying tape over the abdomen and use lighter tension. Many pregnant women find taping helpful for back pain and pelvic discomfort. Always inform us if you’re pregnant so we can apply appropriate techniques.
Is kinesiology tape covered by insurance?
Kinesiology tape application is typically included as part of your physiotherapy or athletic therapy treatment, which is covered by most extended health insurance plans. The tape itself is a minimal cost. If you’d like to purchase tape to have on hand for reapplication at home, we can sell you rolls and teach you application techniques.
Support Your Recovery with Kinesiotaping
Kinesiotaping can be a helpful addition to your treatment plan—providing support, reducing swelling, and allowing you to stay active during recovery. At Midas Physiotherapy in Oakville, we use taping as part of comprehensive, evidence-based care that addresses the root causes of your problem, not just the symptoms.
Midas Physiotherapy
2061 Cornwall Road, Unit 3
Oakville, Ontario
Website: midasphysiotherapy.ca
Direct billing available for most major insurance providers. MVA and WSIB claims accepted.
Related Services
- Physiotherapy
- Athletic Therapy
- Sports Injury Treatment
- Post-Surgical Rehabilitation
- Custom Bracing
- Lymphatic Drainage
