Before you start: Clean the body area that tape is being applied to.

Plantar Fasciitis

What you need: 3 pieces of KT tape

KT Tape Plantar Fasciitis

Positioning: Toe pointed towards shins

How to apply:

  • Step 1: The first strip of tape will start on the ball of the foot and is applied with zero tension. The strip keeps going down the bottom of the foot, through the arch of the foot and up the back of the heel using 50% tension. The last portion of the tape is laid down with zero tension.

 

  • Step 2: The second strip of tape will start approximately four inches above the inside of the ankle using zero tension. The strip then travels to the heel and goes across the bottom of the heel and up the outside of the ankle; this portion of the tape is applied using 80% tension. The last two inches of the tape are applied with zero tension.

 

  • Step 3: The third strip of tape starts slightly behind the second strip and angled toward the arch using zero tension. Once the tape reaches the arch the tension is applied at 80%. The last couple inches of this piece of tape will finish on the outside of the foot using zero tension.

Shin Splints

What you need: 3 pieces of KT tape

Positioning: Bend leg at 45-degree angle and have toes pointing away from shins

How to apply:KT Tape Shin Splints

  • Step 1: The first strip of tape is going to be approximately 10 inches. The first strip starts at the base of the shin and is applied with zero tension. The tape then goes up the shin over the area of pain, applied with 50% tension. Then the last couple inches are finished off at the top of the shin with zero tension.
  • Step 2: Use one 5-inch piece that is going to be placed horizontal to the first strip of tape. The start and end of the piece should be applied with zero tension. The second piece will be placed right below the point of pain and will be applied with 80% tension.
  • Step 3: The third piece of tape will be the same process as the second strip, except it will be placed above the point of pain.

Runner’s KneeKT Tape Runners Knee

What you need: 2 pieces of KT tape (approximately 3 inches)

Positioning: Knees bent at a 90-degree angle

How to apply: This tape job consists of creating an X shape over the patellar tendon. The middle of the X is where the point of pain should be. The amount of tension that should be applied in the middle portion of the X is 80%. The start and end of each strip should be applied with zero tension.


Taping Tips:

  • After applying tape to the skin, rub the tape to activate the adhesive.
  • Round the corners of the strips of tape. It helps keep the tape from rolling up and coming off.