Friction blisters: Causes, symptoms, and treatment
Does KT Tape Actually Work? Here's What To Know
It's been approximately 50 years since athletes began using kinesiology tape (one brand name: KT), and its usefulness has been debated by both runners and physical therapists. So much so that in 2021, The International Journal of Sports Physical Therapy published a survey of over 1,000 experts regarding their use and opinion of kinesiology tape, more commonly called KT Tape. So, how does KT Tape work and what does KT tape do?
What does KT tape do?The physical therapists said they used the tape for pain modulation, neuro-sensory feedback, neuromuscular re-education, post-injury treatment, myofascial mobility, and placebo effect. Meaning, they thought that giving their patients the tape helped them think they were on the road to recovery. In fact, "a substantial portion of respondents also believed KT only creates a physiological placebo."
What is kinesiology tape?Kinesiology tape is, quite literally, tape that you (or, really, your physical therapist or doctor) apply to your muscles. "It's an elastic tape that provides sensory input into an area, but still allows for full range of motion," explains Laurey Lou, a physical therapist, certified strength and conditioning specialist.
It was developed back in the 1970s by Kenzo Kase, a chiropractic doctor, in Japan; instead of using stiff medical tape, he wanted to create something that mimicked the elasticity of human skin. While it was used widely by professional athletes, physical therapists, and trainers alike, it didn't really go mainstream until the 2008 Summer Olympics—remember when volleyball player Kerri Walsh wore KT tape on her shoulder and subsequently won the gold medal? Now, kinesiology tape is ubiquitous in the athletic world.
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Most KT tape is made from a combination of cotton, spandex, and adhesive, which is what makes it different from the standard athletic tape you might see wrapped around someone's ankle. "Traditional athletic tape is made of just cotton, so it doesn't have the stretching ability that kinesiology tape has," explains Grayson Wickham, a physical therapist, certified strength and conditioning specialist, and founder of Movement Vault.
Athletic tape is usually used to create support around a joint, he says, which actually restricts motion. Kinesio tape, on the other hand, can actually stretch up to 40 percent of its original length while retaining its elasticity, which is what allows it to provide support without hindering your body's movements.
How does KT tape work?When applied correctly, KT tape is meant to work by lifting the skin from the tissues below it. 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 tape is applied, it causes compression or decompression of these areas, supposedly allowing it to alter pain signals to the brain," he says.
It's the tape's elasticity that matters most. "We can use more tension to turn on or excite a muscle," says Kellen Scantlebury, D.PT. And owner of Fit Club Physical Therapy and Sports Performance. For example: If someone gets surgery to repair their ACL, their quad will likely be weak. Taping the quad with maximum tension, he explains, brings those muscle fibers together, essentially causing a contraction (which is what strengthens your muscles). (One small study on 15 people does say KT tape may improve the strength of fatigued quads.)
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.
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. It's important to talk with your doctor about any injuries and address the root cause, especially before trying DIY-recovery methods.
"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. 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. "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.
After 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. 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).
According to the survey, many physical therapists instruct their patients to clean and dry skin, avoid lotions, oils, topicals, or gels, and trim or remove hair on the body region being taped.
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. 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. An experiment published in 2015 found that kinesiology tape may just have a placebo effect (one that does work, though).
More recent research, including a systematic review published in 2018, found no compelling evidence to show that KT tape enhances performance. Another systematic review published in 2020, which focused specifically on tendinopathy (or tendon conditions that cause pain and swelling), revealed that there's little evidence to show KT tape treats these types of injuries beyond the short-term and the authors say more research is needed.
What is KT tape used for?"Depending on the way kinesiology tape is applied, it can be used for a variety of different things including, but not limited to, muscle inhibition/facilitation, pain relief, decreasing swelling, proprioceptive stability (helping your muscles provide stability while still allowing for motion), and tissue decompression," Lou says.
For runners, there are a few common pain issues that kinesiology tape may help address. But keep in mind: If you're experiencing any of these issues and think kinesiology tape could help, head to a professional before you unravel your first roll. "It looks easy, but you don't want to be turning on or exciting a muscle that's already overactive or turning off a muscle that's already underactive," says Scantlebury. "Over time, that can cause even more damage. Getting some education from a licensed professional is tremendously valuable."
To find a Certified Kinesio Taping Practitioner (CKTP) in your area, visit this site. But here's a little lesson on what the tapping will look like:
Shin Splints: This kind of pain happens when you overload the muscles in the front of your shin, causing inflammation in the muscle, tendon, and bone. A pro will tape from just below the outside of your knee to just beneath the base of your big toe, then tape additional strips the length of the full width of your shin laterally over your pain points.
Knee Pain: One of the most common issues for runners, knee pain typically stems from imbalances or weak glutes. Your doc will place two strips on the quad muscle and then run them down the right and left of the knee cap to create a teardrop shape, Wickham says. Then place one strip running across the other two below the knee cap.
Plantar Fasciitis: This occurs when you overload the connective tissue that runs from your heel to the base of your toes, resulting in heel pain. A physical therapist will likely put one strip down the bottom of the foot, the another strip crossing the first on the arch area of the bottom of the foot, Wickham says.
Achilles Tendon Pain: Too much stress can tighten and overwork the large tendon connecting the two major calf muscles—the gastrocnemius and soleus—to the back of the heel bone. Your pro will likely place one strip starting at the mid-calf down to the bottom of the foot, then cross another strip over the back of the heel/ankle, Wickham says.
General Muscle Pain: If you're experiencing general soreness or want more support for a muscle, a professional might place two strips (or cut one strip into a "Y" shape) to border the area, Lou says.
Swelling: If you rolled or tweaked a joint, and it is inflamed, a doc might make small projections off the anchor point of the tape (so it looks like an octopus) and lay it with no stretch over the swollen area, Lou says.
What kind of KT tape should you use?There are plenty of kinesiology tape options out there, and what you use tends to be a matter of personal preference. One good rule of thumb: Synthetic tapes tend to be more supportive over longer periods (think: a marathon), while cotton tapes are softer and a little less supportive.
Whichever one you go with, make sure to wipe the area you're going to tape with alcohol before applying to remove dirt or grit that could mess with the adherence. And when you take it off, "don't rip it off like an adhesive bandage, which can leave a scar," Scantlebury says. "Instead, push the skin away from the tape instead of peeling the tape from the skin."
Diclofenac 1.5 % Drops-Menthol 10 Roll-On With Tape, Topical Kit - Uses, Side Effects, And More
See also Warning section.
Before using this medication, tell your doctor or pharmacist if you are allergic to it; or to aspirin or other NSAIDs (such as ibuprofen, naproxen, celecoxib); or if you have any other allergies. This product may contain other inactive ingredients (such as dimethyl sulfoxide, propylene glycol), which can cause allergic reactions or other problems. Talk to your pharmacist for more details.
Before using this medication, tell your doctor or pharmacist your medical history, especially of: asthma, aspirin-sensitive asthma (a history of worsening breathing with runny/stuffy nose after taking aspirin or other NSAIDs), liver disease, stomach/intestine problems (such as bleeding, ulcers, Crohn's disease), heart disease (such as previous heart attack), high blood pressure, stroke, swelling (edema, fluid retention), blood disorders (such as anemia), bleeding/clotting problems, growths in the nose (nasal polyps).
Kidney problems can sometimes occur with the use of NSAID medications, including diclofenac. Problems are more likely to occur if you are dehydrated, have heart failure or kidney disease, are an older adult, or if you take certain medications (see also Drug Interactions section). Drink plenty of fluids as directed by your doctor to prevent dehydration and tell your doctor right away if you have a change in the amount of urine.
This drug may make you dizzy or drowsy. Alcohol or marijuana (cannabis) can make you more dizzy or drowsy. Do not drive, use machinery, or do anything that needs alertness until you can do it safely. Talk to your doctor if you are using marijuana (cannabis).
This medicine may cause stomach bleeding. Daily use of alcohol and tobacco while using this medicine may increase your risk for stomach bleeding. Limit alcohol and stop smoking. Ask your doctor or pharmacist about how much alcohol you may safely drink.
This medication may make the treated area more sensitive to the sun. Limit your time in the sun. Avoid tanning booths and sunlamps. Wear protective clothing when outdoors. Ask your doctor whether you should use sunscreen along with this medication. Tell your doctor right away if you get sunburned or have skin blisters/redness.
Before having surgery, tell your doctor or dentist about all the products you use (including prescription drugs, nonprescription drugs, and herbal products).
Older adults may be at greater risk for stomach/intestinal bleeding, kidney problems, heart attack, and stroke while using this drug.
Before using this medication, women of childbearing age should talk with their doctor(s) about the benefits and risks. Tell your doctor if you are pregnant or if you plan to become pregnant. This medication may harm an unborn baby and cause problems with normal labor/delivery. It is not recommended for use in pregnancy from 20 weeks until delivery. If your doctor decides that you need to use this medication between 20 and 30 weeks of pregnancy, you should use the lowest effective dose for the shortest possible time. You should not use this medication after 30 weeks of pregnancy.
It is unknown if this form of diclofenac passes into breast milk. Consult your doctor before breast-feeding.
Easy Exercises For Knee Arthritis
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Exercise helps increase the strength and mobility of your knee. Mild discomfort during exercise is normal; just be sure to exercise safely.
How exercise helps knee arthritis
Arthritis affects millions of people around the world. Two of the most common types are osteoarthritis (OA) and rheumatoid arthritis (RA). Both types often lead to knee pain.
Exercising an arthritic knee may seem counterintuitive, but regular exercise can actually lessen — and even relieve — arthritis pain and other symptoms, such as stiffness and swelling.
There are several reasons to exercise with knee arthritis:
Exercise doesn't have to be hard to be beneficial. In fact, gentle, low-impact exercises are best for knee arthritis. They minimize stress on the joint as they increase its flexibility and strength. Learn more about osteoarthritis here.
The best knee exercises may be the ones you can do at home or even during a break at the office. They're easy, effective, and convenient, and don't require any special equipment. Do them slowly and gradually increase the number of repetitions as your muscles get stronger.
Afterward, be sure to do a few gentle stretching exercises to help prevent your muscles from tightening up. Consider exercising your knees every other day to give sore muscles a rest.
Leg raise (lying)Exercise tip: Start with one set of four for each leg.
Why it works: This exercise strengthens the quadriceps, which are the large muscles on the fronts of your thighs that attach to your knee joints.
Hamstring stretch (lying)Exercise tip: Perform the stretch 1 time on each leg.
Why it works: This exercise stretches and strengthens your hamstrings, which are the muscles on the backs of the thighs that attach to the knees.
Half-squatThere should be no pain while performing this exercise.
Exercise tip: Do 10 repetitions, and slowly work up to three sets of 10.
Why it works: This exercise strengthens the muscles on the fronts and backs of your thighs, along with the gluteus.
One-leg dipExercise tip: Start with one set of four leg dips for both legs, and slowly work up to three sets.
Why it works: This exercise strengthens the muscles on the fronts and backs of your thighs, as well as your buttocks.
Leg stretchExercise tip: Repeat and switch legs whenever one begins to tire, 10 times.
Why it works: This exercise also strengthens the quadriceps.
Walking is an excellent form of exercise. It's low-impact, and because it's a weight-bearing exercise, it helps strengthen muscles and build bone. Wear good, sturdy shoes. Start out slow, and gradually increase your pace and distance for best results.
Water exercises or walking in the shallow end of a pool are also great for muscle strength and knee flexibility. Because the body is buoyant in water, it lessens impact to near zero as it makes you work a little harder to move.
Look for water exercise classes through your local Arthritis Foundation, community recreation center, or gym. Learn more about water exercises for arthritis relief.
If you can, put a moist-heat pack on your arthritic knee for 20 minutes before you start exercising. Heat is soothing and it also brings the blood to the surface, decreases stiffness, and sometime relieves pain.
If you take pain medications, try taking them about 45 minutes before you exercise for increased pain control during your workout.
After exercising, put an ice pack on the sore knee for 10 to 15 minutes. This will help to bring down any swelling caused by exercise. It will also help to soothe and relieve pain.
Shop for moist-heat packs.
Mild discomfort during exercise is normal. So is being a little bit sore the day after exercise. But if you experience severe pain, swelling, or stiffness, stop exercising the affected joint and see your doctor.
According to the Centers for Disease Control and Prevention, people with knee arthritis should do moderate exercise for at least 30 minutes per day, five days per week. You can even break it down into three 10-minute sessions each day, which works just as well.
You should experience better mobility and less pain within four to six weeks.
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