An experiment published in 2015 found that kinesiology tape may just have a placebo effect (one that does work, though). One meta-analysis published in 2012 found that it may have a small beneficial role in improving strength and range of motion, but says further studies are needed to confirm these findings. There’s a pretty major catch to kinesio tape: There’s not a whole lot of evidence that it reduces swelling or pain or increases muscle function, as it claims. If they’re still not doing what you want them to do, you can try again with the tape (but wait a few days to give your skin time to breathe). “You want the tape to give that consistent feedback over a sustained period of time so the body becomes aware that this is now the new normal,” he says.Īfter one wear, if your muscles are doing what you want, there’s no need to reapply you don’t want your muscles to rely on the tape to do their job. The tape typically lasts for three to five days, even if you shower or swim with it, and the constant wear is to re-educate the body to perform in a more optimal way. “When I first work with someone, I have them wear the tape while they’re exercising, while they’re doing day-to-day activities, whatever,” says Scantlebury. It’s important to talk with your doctor about any injuries and address the root cause, especially before trying DIY-recovery methods. With that in mind, KT tape may sound like a miracle cure for running injuries, but you don’t want to use it as a crutch. On the flip side, if someone has plantar fasciitis and is experiencing a lot of tightness in their calves, taping with limited tension can supposedly turn “off” the muscle so the person isn’t receiving pain signals, Scantlebury explains. (One small study on 15 people does say KT tape may improve the strength of fatigued quads.) Taping the quad with maximum tension, he explains, brings those muscle fibers together, essentially causing a contraction (which is what strengthens your muscles). For example: If someone gets surgery to repair their ACL, their quad will likely be weak. and owner of Fit Club Physical Therapy and Sports Performance. “We can use more tension to turn on or excite a muscle,” says Kellen Scantlebury, D.PT. It’s the tape’s elasticity that matters most. “When tape is applied, it causes compression or decompression of these areas, supposedly allowing it to alter pain signals to the brain,” he says. Everyone has nerve receptors in their skin, as well as in the deep layers of the fascia, muscles, and other connective tissues, Wickham says. When applied correctly, KT tape is meant to work by lifting the skin from the tissues below it.
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