10 tips to apply kinesiotape on yourself like a 💫 PRO 💫
You know that feeling you get when you find the ABSOLUTE PERFECT MATCH for something you’ve been scouting out for a long time??
When my thumb pain first started 6 years ago, I tried all sorts of clunky custom-made braces.
While these helped ‘shut down’ my pain, I couldn’t wear them for activities such as nursing my baby, doing the dishes, or knitting because of how bulky they were.
When I discovered how to use kinesiotape for my hands, everything changed.
I could finally actually USE my hands while keeping them supported.
My necessary daily activities didn’t hurt nearly as much.
And my consistency in using thumb supports increased, because once the tape was on it was ON and I didn’t have to worry about remembering to put a dang brace on all the time.
Does this sound too good to be true??
Keep reading on!!!
Here are a few reasons why I absolutely LOVEEEEE kinesiotape:
It’s fully customizable - you can target a single joint or specific joints that you need to, whereas with an over-the-counter standard brace you don’t get this level of customization.
Kinesiotape has a low profile design - it’s not this big, bulky splint that gets in the way of your activity. It’s basically like another layer of skin that can provide some support to the small joints of your hand.
Kinesiotape improves your proprioception - Proprioception is a big word that simply means your awareness of where your joints are in space. Oftentimes, if you have hypermobility, you have decreased proprioception. BUT having kinesiotape on your skin actually provides additional input to your brain and helps you to better understand where your hand is in space.
This is so important, because when you know where your fingers, thumb, wrist etc. are in space, you’re less likely to put them in un-ergonomic positions that strain them.
Once you put it on, it stays on - you don’t have to worry about putting it on or taking it off for your activities! You can always put a brace on top of your tape, but even without your brace you still have this low level of support at all times while you’re wearing it.
Kinesiotape is water resistant - you can wash your hands, wash the dishes, and even shower without taking it off!
Now that you know why I am so ob-freaking-SESSED with kinesiotape, here are 10 tips that will have you applying kinesiotape to yourself like a pro:
💫 ONE 💫
Choose the right tape: I tend to go for a 2 inch roll of kinesiotape rather than the precut strips, because this gives me more freedom and flexibility to do what I want with the tape. You also need to keep in mind the TYPE of tape you want - whether it’s regular, sensitive skin, athletic, or something else.
💫 TWO 💫
Prep your tape:
a) pre-measure your tape! This will ensure you don’t waste precious tape when you pre-measure it before you cut it from your roll
b) ROUND your EDGES!! This keeps the tape on your skin longer and also looks less raggedy LOL.
💫 THREE 💫
Prep your skin: wash your hands and apply rubbing alcohol to the area you want to tape to ensure your tape sticks well.
💫 FOUR 💫
Apply your ‘anchor:’ this is the first part of your kinesiotape application. Peel off the back of just part of your tape (2 inches or so) and apply it with NO STRETCH. This is important because it makes your tape last longer and also not irritate your skin as much.
💫 FIVE 💫
Customize your stretch: once you’ve applied your ‘anchor,’ now it’s time to apply the tape over the area you’re targeting. Start with a smaller amount of stretch of just 25% or so of the tape’s elasticity. A general rule of thumb is, the bigger the stretch, the more feelings of support.
BUT ALSO…. The more stretch you apply, the more likely you are to have skin irritation. Which is why I always recommend starting with a smaller amount of stretch at first.
💫 SIX 💫
End your tape application on your skin, NOT on top of the tape! When you put tape on top of tape it comes off waaay sooner than if you end your application on your skin. Remember, your tape application needs to start and stop at 0% stretch, these are your ‘anchors,’ and this helps to keep your tape more adherent and less irritating.
💫 SEVEN 💫
RUB IT IN: Kinesiotape is heat activated, so rubbing it in helps increase the adhesive properties and can help it last longer (due to this, please be mindful of anytime your tape is exposed to heat - such as applying a heating pad to your taped thumb).
💫 EIGHT 💫
The average kinesiotape wear time is 1-3 days on your hands. Remember, it’s water resistant so you can freely shower, wash your hands, do whatever you want with it on! However, I have noticed the more I wet my hands the shorter it lasts on my skin. Also, if the edges of your tape peel away, just trim them and keep the rest on!
💫 NINE 💫
Keep calm & remove the tape. The longer it’s on your hand, the tougher it will be to remove it. I recommend either taking it off in the shower with conditioner, or applying coconut oil or baby oil to your tape, letting the oil soak for 5 minutes, then gently peeling away. PLEASE, no forceful yanking off especially if your skin is sensitive!
💫 TEN 💫
For sensitive skin users…
Make sure you’re getting a brand labeled ‘sensitive skin’
Trial a small portion of tape and monitor that area for at least 15 minutes before doing the full application
If you notice redness or itchiness where you’ve applied it, immediately remove the tape under tip #9
Many of my clients have told me that prepping their skin with pepto bismol (and allowing it to dry completely) before applying their tape helps to create a barrier and decrease the irritation
If you found this helpful and want to try out kinesiotape for yourself, make sure you save this email to refer back to and also check out this video where I demonstrate EVERYTHING outlined in this email and show you my favorite thumb kinesiotape tutorial.
Have you tried kinesiotape?
Comment below and let me know!
PS - speaking of kinesiotape...check out what one of my Hypermobile Hands Blueprint students shared with me yesterday! What a win! 🎉