How to treat the most common running injuries using kinesiology tape

Using K tape for IT band syndrome, hamstring strains, shin splints, runner’s knee, and plantar fasciitis can all be avoided with only a few strips.

We runners, unfortunately, are prone to minor ailments and muscular strains. Fortunately, Kinesio tape can provide some extra support for your muscles. If you’ve never done it before, though, knowing how and where to tape your muscles can be a little tricky. (Seriously, we’ve all stood staring at a roll of Kinesio tape or K tape, unsure where to begin.)

Runner’s knee is the most common type of knee injury (Patellofemoral Pain Syndrome)

This form of pain usually arises around the kneecap or patellar tendon. Apply one strip of tape diagonally, starting just below the left side of your kneecap and up over your knee, with your knee flexed and slightly relaxed. Rep on the other side, clutching your kneecap on the outside. Next, apply a narrower horizontal strip of tape directly below the painful spot and pull it tight.

Using K tape for strain in the hamstrings

Apply a single strip of tape that runs from just beneath the outside of your knee to the top of your hamstring, just below your glutes. Apply a second piece of tape to the opposite side in the same manner. While putting on the tape, make sure your leg is straight.

Next, add a tiny horizontal strip of tape directly below the part of your hamstring where you are experiencing the most pain—pull tightly and provide tension. Place the second strip of horizontal tape (the same size as the first) directly over the painful portion of your hamstring, squeezing it tight to create tension.

That nagging pain on the bottom of your foot (Plantar fasciitis)

One strip of tape should be applied vertically from your metatarsals to the back of your heel. Pull a little smaller strip of tape horizontally across the bottom of your heel to create tension. Rep with new horizontal tape strips until the entire bottom of your foot is covered.

If you are suffering from pain that resonates from your knee to your hip its most likely Iliotibial-band syndrome

The iliotibial (IT) band is a fibrous band that extends from the outside of your knee all the way up to your hip, and when it’s tight, it produces pain from the upper knee out to the side of your hip—and occasionally a bit beyond that.

Cut a strip of tape around two-thirds the length of your thigh to tape your IT band. This will serve as your focal point. Place the bottom end of the anchor piece beneath the outside of your knee (or wherever the discomfort is the worst) and lay the tape flat up the outside of your thigh. (As you apply this strip of tape, keep your knee slightly bent.)

Next, apply a tiny strip of tape horizontally near the outside of your knee, where you are experiencing the most discomfort. Then, directly above the last strip, add another little strip. Make sure that these two small pieces of tape are taut.

Shin splints are medically known as Medial Tibial Stress Syndrome

Start at the top of your foot and apply one piece of tape to your shin. Apply a short strip of tape horizontally across your shin, directly below the painful spot. Tightly pull this strip. Rep this procedure, this time adding a short horizontal strip of tape just over the painful spot.

It is not required to shave the skin before applying our tape in most circumstances. Short hair can actually help with the adhesion and efficiency of the product in many cases. Instead of shaving, the manufacturer recommends cutting the hair to around 1/8′′ if needed.