Expert physio advice to help fix common problems and relieve pain
Kinesiology tape has become an increasingly popular piece of equipment for runners looking to support their training and rehabilitation, offering a versatile and convenient range of benefits to keep us training harder for longer.
For those who haven’t used it before, kinesiology tape is a stretchy, durable fabric that can be cut into the desired shape and applied to the surface of the skin. When used correctly, the tape aims to support movement and help to both relieve pain and prevent injuries.
- To view Meglio’s range of kinesiology tape click here
One of the main reasons for the popularity of kinesiology tape is the way in which its soft, stretchy design can be worn during day-to-day activities comfortably and without affecting the body’s range of motion – the main reason it’s used by many athletes.
In addition, the versatile nature of the tape means that it can be applied to the skin with different levels of stretch, allowing an increased amount of support strength based on usage and preference.
Here, Hollie Maskell, physiotherapist for Meglio and certified kinesiology taping expert, explains how kinesiology tape can help runners battle some of the most common injuries.
Patella femoral pain syndrome
Pain felt over and around the kneecap, especially when running.
How can kinesiology tape help?
Taping the knee can help prevent maltracking of the kneecap (patella) – this is where the movement of the kneecap isn’t correctly aligned, with the lack of smooth motion causing pain.
How to apply it?
Place a small amount of tape just over the kneecap and pull it tight towards the inside of the knee (medially) or towards the outside of the knee (laterally) – depending on which way you need the knee cap to glide.
Ankle sprain
An ankle sprain is caused by stretching or tearing of the ligaments in the ankle, commonly from a fall or twist.
How can kinesiology tape help?
Taping the ankle will stabilise the joint to reduce further ligament injury. It also provides compression to help with swelling.
How to apply it?
Start with the tape just under the bottom of the foot. Work your way up by wrapping around the ankle joint in a figure of eight pattern, keeping the tape tight throughout.
Calf strain
This is a minor tear to the calf muscle fibres, often caused by speedwork or increased mileage and intensity.
How can kinesiology tape help?
Taping will encourage blood flow, which helps with the healing process, as well as support the muscle by keeping it in place.
How to apply it?
Keep the foot and ankle in a neutral position. Start with the tape just above the heel and pull it up the length of the calf, then snip the tape down the middle to create a two-pronged ‘fork’. This will help treat both muscle bellies of the calf.
Shin splints
A pain usually along the shin bone that is common in runners. It’s often caused by overuse when increasing mileage or intensity too quickly.
How can kinesiology tape help?
Taping this area will help to stabilise the muscle around the shin bone and improve blood flow to the area.
How to apply it?
Start with the tape at the front of the ankle and pull it tightly up towards the knee. Take another piece of tape from the inside of your shin bone to the outside forming a tape structure resembling a cross.
Shoulder instability
Shoulder instability is when the structures around the shoulder joint become loose causing joint pain. This can impact running form and efficiency.
How can kinesiology tape help?
Taping this area will help to stabilise the joint.
How to apply it?
Place a strip from over the shoulder in a vertical fashion. Next, you will need two more strips of tape applied in a cross formation over the first piece of tape. Pull the strips tight to cross over each other.
Meglio’s range of kinesiology tape options start from £5.99.
