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Does Kinesio Tape Really Work?
In the 1970s, a Japanese American acupuncturist and chiropractor named Dr. Kenzo Kase was the first one who introduce a Kinesio tape. It can be stretched up to almost 140% of its original length and apparently, it is elastic cotton strips having different colors with an acrylic adhesive. These tapes became a worldwide famous physiotherapeutic tool used for treating different kinds of musculoskeletal disorders. Elastic therapeutic Kinesio tape is now a worldwide known method in the sports universe to treat and prevent injuries and enhance performance.
It is different from other previously existing tapes in the sports world as it is waterproof breathable elastic fiber which is antiallergic having hypoallergenic glue.
What is the difference between Athletic Tape and Kinesio Tape?
Kinesio tape (KT) and athletic tape (AT) are used to treat and prevent sports injuries, but both possess different effects on joint stability and performance. According to research by Abdelmonem et al. in 2023, Kinesio taping appears to be more effective compared to athletic taping during conditions like chronic epicondylalgia (a musculoskeletal pain disorder also known as lateral epicondylitis) and ankle sprain. It helps in pain reduction and improves isokinetic training.
The Kinesio taping technique is a new taping method to Athletic taping. The tape used in kinesio taping is quite different from the tape used in white AT. First, it is way more elastic and can be stretched to almost 140 percent before the application on the skin. Moreover, KT is water resistant as well as air permeable; that is why without removal it can be worn for a number of days.
A study conducted by Javad Sarvestan and Zdeněk Svoboda in 2020, states that that during agility tests ankle with KT increases the range of motion significantly which confirms it to be the suitable option for the enhancement of sports performance in comparison with traditional AT. When it comes to tennis players, Kinesio tape is way more helpful in enhancing the strength of shoulder muscles. In a nutshell, different studies suggest that compared to AT, Kinesio tape can be more beneficial in improving athletic performance and stability of the joint.
Advantages of Kinesio Tape
Research conducted by Tren et al. in 2021, shows that Kinesio tape plays a role in pain reduction and improves disability when applied to any part of the body such as the neck, lower back, knee, upper limbs, shoulders, and lower limbs.
It can be used with other recognized methods such as physiotherapy and kinesitherapy to support and accelerate the healing process. Interestingly, research by Bravi et al., 2017 shows that KT may have a greater effect on the non-dominant limb due to its enhanced proprioceptive feedback. Kinesio taping can be an effective tool for the enhancement of motor performance in individuals having peripheral neuropathy. KT plays a role in improving the function of joints, muscles, and fascia. It also improves the range of motion and strength, inhibits myofascial bundles, reduces blood stasis and lymphatic nodes, and overcomes pain. It results in the improvement of coordination and movement and stimulation of proprioception.
Disadvantages of Kinesio Tape
If we talk about the duration of the effect, then some studies show that it can last for two weeks while other researchers found that efficacy can last for three months but mainly evidence for the long-term beneficial effect is limited. Research by Song & Yang in 2022, shows that overall, KT may be a useful adjunct to other treatments but should not be considered a standalone therapy. Skin irritation and allergic reactions are also observed in some cases. It shouldn’t apply directly to wounds.
How does it work?
Kinesio tape works in these ways:
- Activates endogenous painkillers which form the actual pain-suppressing system to relieve the pain.
- Stimulation of neuroreceptors located in fascia and skin.
- Increase the range of motions
- Improves the contraction of damaged muscles
How and When You Should Use Kinesio Tape?
Before the application of Kinesio tape, the skin must be dry. It should be clean and not hairy. Tissues must be tightened on the therapeutic area and joints must be mobilized to full range before the application of tape so there is no tension left.
Kinesio taping usage in athletes is considered an effective protective measure for reducing pain and recovery improvement mostly because of delayed onset muscle soreness. Although more high-quality research is needed on its efficacy for sports performance, the tape can be used to enhance performance and accelerate muscle recovery. KT is mainly in use for athletes around 15 % and for non-sports around 85%. Its usage doesn’t depend on age factors.
< Recommendation by Our Experts>
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Learn the Right Technique:
To get the most benefit from kinesio tape, it’s crucial to apply it correctly. Always consult with a licensed physical therapist or certified practitioner to learn proper taping techniques tailored to your needs. -
Use It as a Support, Not a Cure:
Kinesio tape can help reduce pain and support joint and muscle function, but it should be part of a broader recovery or performance plan—not a stand-alone solution. -
Watch for Skin Reactions:
Before applying kinesio tape, ensure the skin is clean and dry. If you notice any irritation or allergic reaction, remove the tape immediately and seek advice from a healthcare professional.
< Reference >
- Abdelmonem AF, Ameer MA, Ghuiba K, Al Abbad AM. Kinesio Taping Versus Athletic Taping in Managing Chronic Golfer’s Elbow in Male Athletes. International Journal of Athletic Therapy and Training. 2023;28(3):156-162. doi:1123/ijatt.2021-0130
- Bicici S, Karatas N, Baltaci G. Effect of athletic taping and kinesiotaping® on measurements of functional performance in basketball players with chronic inversion ankle sprains. Int J Sports Phys Ther. 2012 Apr;7(2):154-66. PMID: 22530190; PMCID: PMC3325641.
- Bravi R, Cohen EJ, Martinelli A, Gottard A, Minciacchi D. When Non-Dominant Is Better than Dominant: Kinesiotape Modulates Asymmetries in Timed Performance during a Synchronization-Continuation Task. Front Integr Neurosci. 2017;11:21. doi:3389/fnint.2017.00021
- Csapo, R., & Alegre, L. M. (2015). Effects of Kinesio® taping on skeletal muscle strength—A meta-analysis of current evidence. Journal of Science and Medicine in Sport, 18(4), 450-456. DOI: 1016/j.jsams.2014.06.014.
- Gramatikova, Mariya & Nikolova, Evelina & Mitova, Stamenka. (2014). NATURE, APPLICATION AND EFFECT OF KINESIO -TAPING. 4. 115-119.
- Sarvestan J, Svoboda Z. Acute Effect of Ankle Kinesio and Athletic Taping on Ankle Range of Motion During Various Agility Tests in Athletes With Chronic Ankle Sprain. Journal of Sport Rehabilitation. 2020;29(5):527-532. doi:1123/jsr.2018-0398
- Savran S, Toprak U, Baltaci G, Bek N. A randomized double-blind comparison of kinesio and athletic taping in the treatment of lateral epicondylitis: Clinical and sonographic outcomes. Published online March 10, 2021. doi:22541/au.161535572.22415727/v1
- Song W, Yang Y. Effect of Kinesio taping on delayed-onset muscle soreness in elite athletes. J Sports Med Phys Fitness. 2022;62(5). doi:23736/S0022-4707.21.12280-7
- Tran L, Makram AM, Makram OM, et al. Efficacy of Kinesio Taping Compared to Other Treatment Modalities in Musculoskeletal Disorders: A Systematic Review and Meta-Analysis. Research in Sports Medicine. 2023;31(4):416-439. doi:1080/15438627.2021.1989432.
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