Shoulder injuries can be a real pain – quite literally. Whether it’s a nagging ache, a sudden strain, or a full-blown injury, shoulder issues can limit your range of motion and make daily activities a challenge. Thankfully, there’s a versatile tool that can aid in your recovery and help you get back to your active self: kinesiology tape.
In this comprehensive guide, we’ll walk you through the process of using kinesiology tape effectively for shoulder injuries, ensuring you’re well on your way to healing and regaining your shoulder’s strength and flexibility.
Understanding Kinesiology Tape
Before we jump into the specifics of applying kinesiology tape for shoulder injuries, let’s lay the foundation by understanding what this magical tape is all about:
1. What is Kinesiology Tape?
- Kinesiology tape is no ordinary tape; it’s a flexible, elastic strip of cotton with adhesive on one side.
- Its unique design mimics the elasticity of human skin, making it incredibly comfortable to wear.
- This tape is specially crafted to provide support to muscles and joints while allowing a full range of motion.
2. How Does It Work?
- When applied to the skin, kinesiology tape gently lifts the skin’s surface, creating space for improved blood flow and lymphatic drainage.
- By providing support to the injured area, it reduces muscle fatigue and helps alleviate pain.
- Kinesiology tape offers sensory feedback, enhancing proprioception, which is your body’s awareness of its position and movement.
Assessing Your Shoulder Injury
Now that you’re familiar with the basics of kinesiology tape, let’s move on to the critical step of assessing your shoulder injury:
1. Consult a Professional
- Begin by seeking a professional diagnosis from a healthcare provider.
- Understand the nature and severity of your shoulder injury, as this will guide your treatment plan.
2. Identify Target Areas
- Pinpoint the specific muscles or joints affected by your shoulder injury.
- Take note of any areas of inflammation, pain, or restricted movement.
Preparing for Application
Proper preparation is key to successful kinesiology tape application. Here’s what you need to do:
1. Gather Supplies
- You’ll need kinesiology tape rolls in the colour of your choice.
- Don’t forget a pair of scissors for cutting the tape to the desired length.
- While not mandatory, skin-friendly adhesive spray can enhance tape adhesion.
2. Clean and Dry the Skin
- Wash the shoulder area gently with mild soap and water.
- Ensure that the skin is completely dry before applying the tape.
3. Trimming the Tape
- Measure and cut the kinesiology tape into strips based on the area you plan to tape.
- For optimal results, round the edges of each strip to prevent premature peeling.
Application Techniques
Now that you’re all set, let’s delve into the various techniques for applying kinesiology tape for shoulder injuries:
1. Basic Support for General Shoulder Pain
- Begin with your arm at a 90-degree angle.
- Apply the base of a “Y” strip just above the shoulder blade.
- Extend the arms of the “Y” strip, with one along the spine and the other along the upper arm.
2. Rotator Cuff Support
- Start with your arm hanging naturally at your side.
- Apply a “Y” strip with the base along the front of the shoulder.
- Place one arm of the “Y” strip over the deltoid muscle and the other along the upper arm.
3. AC Joint Support
- Position your arm across your chest.
- Apply a horizontal strip over the AC (acromioclavicular) joint.
- Use a second strip to create an “X” pattern, overlapping the first strip.
4. Biceps Tendon Support
- Begin with your arm bent at a 90-degree angle.
- Apply a strip directly over the biceps tendon.
- For added support, use a second strip to create an “X” pattern, overlapping the first strip.
Proper Taping Techniques
To ensure effective kinesiology tape application, pay attention to these important techniques:
1. Tension and Stretch
- Apply the tape with gentle tension to avoid excessive constriction.
- Stretch the tape as specified in the instructions to achieve the desired therapeutic effect.
2. Wrinkle-Free Application
- Smooth the tape onto the skin’s surface, making sure there are no wrinkles or folds.
- Pay extra attention to the tape’s edges to prevent premature peeling.
3. Activation Through Rubbing
- After applying the tape, give it a gentle rub to activate the adhesive fully and enhance adhesion to the skin.
Duration and Maintenance
Knowing how long to wear kinesiology tape and how to maintain it is crucial for a successful recovery:
1. Wear Time
- Typically, kinesiology tape can be worn for 3-5 days.
- If the tape becomes uncomfortable or irritated, it’s advisable to remove it earlier.
2. Proper Removal
- When it’s time to remove the tape, peel it gently in the direction of hair growth.
- If needed, you can use warm water or an adhesive remover for easier removal.
3. Skin Care
- Allow your skin to breathe between taping sessions.
- Regularly check for any signs of skin irritation or allergic reactions.
Monitoring Progress
Keeping track of your progress and seeking professional guidance when necessary is essential:
1. Assess Pain and Mobility
- Continuously evaluate changes in pain levels and improvements in shoulder mobility.
- Note any concerns or unexpected developments during your recovery journey.
2. Consultation
- If you hit a plateau in your progress or encounter any issues, don’t hesitate to consult your healthcare provider for expert guidance and adjustments to your treatment plan.
Final Thoughts
Kinesiology tape can be a valuable ally in your quest to recover from shoulder injuries and regain your shoulder’s strength, stability, and flexibility. Whether you’re dealing with general shoulder discomfort, a troublesome rotator cuff, or a nagging biceps tendon issue, proper application and technique are vital.
Remember to consult a healthcare professional for an accurate diagnosis and personalized guidance tailored to your specific injury. With the right approach and a little help from kinesiology tape, you’ll be well on your way to a smoother and swifter recovery.
If you’re seeking expert guidance and support for your shoulder injury, consider consulting Melbourne Hand Therapy. With a team of highly skilled physiotherapists, we offer specialised care and tailored treatment plans to meet your specific needs.
Please call us today (03) 9899 8490 or leave an enquiry and we will get back to you as soon as possible.
