KINESIOLOGY TAPE IS EVERYWHERE NOW – ALSO AT WTP KLEINMOND AND OVERSTRAND
- wellnesstherapybyp
- Sep 26
- 7 min read
Kinesiology Tape is everywhere now
Kinesiology tape is everywhere now. You see bright strips on runners at parkrun, surfers in Hermanus, gardeners on the coast path, and weekend hikers in Kogelberg. People use it for knees, shoulders, lower backs, and ankles. Some swear it changes everything. Others are not sure what it does. Below, you’ll find the facts in plain language. I will tell you what kinesiology tape is, who it helps, where and when to use it, why it can help, and how to apply it safely.
At WTP, we keep claims modest. Benefits are likely for some people. They are not guaranteed. If in doubt, speak with a qualified clinician. WTP serve Kleinmond and the Overstrand within our modalities only and with a client-centred approach that fits your real day.
What is kinesiology tape?
Kinesiology tape is a thin, stretchy, cotton or synthetic tape with a skin-friendly acrylic adhesive. It is designed to move with you. Unlike rigid athletic tape that holds a joint still, kinesiology tape aims to support without blocking motion. The fabric stretches in one direction, then recoils. The adhesive is heat-activated and water-resistant. Most brands stay on through showers and gentle swims.
Rolls are available from chemists, Clicks and Dis-Chem in different widths, usually five centimetres and ten centimetres, plus pre-cut strips for knees, shoulders, and backs. Colours vary. Colour does not change function. Choose one you like so that you remember to use it.
Who does it help?
Kinesiology tape can help a broad range of people when used well.
Runners with mild knee or calf niggles that feel better with a little support.
Office workers with tired upper backs who benefit from gentle postural cues.
Parents who lift and carry, and want a reminder to hinge and brace.
Walkers with plantar fascia tension who feel relief from light lifting of the arch.
People with swelling after a simple sprain, once serious injury is excluded, who benefit from a light skin lift to assist fluid movement.
Pregnant clients who want gentle belly or low back support can have it applied with care and clinician guidance.
Sports players who want a sense of stability without heavy restrictions.
If you have red flag symptoms such as severe unremitting pain, loss of strength, numbness, night pain that does not change with position, fever with joint pain, suspected fracture, or deep calf pain with swelling, seek medical care first. Tape is not a fix for serious conditions.
Where is kinesiology tape used?
Common application areas include knees, shoulders, lower backs, necks, ankles, calves, shins, wrists, and feet. You can also use it around the ribs to cue easier breathing, or along the forearm for tennis elbow comfort. The principle is the same in each place. The tape provides light mechanical assistance and clear sensory feedback while you move.
When is kinesiology tape considered?
During a return to activity after a minor strain, when motion is safe but sore.
During a heavy training week, when one area needs extra awareness.
At work, when a long desk block makes your upper back complain.
On the coast path, when downhill sections bother your knees.
After a simple ankle sprain, once swelling is controlled and walking is possible.
For short-term support during events or travel.
Do not rely on tape for months without a plan. It is a helper, not a crutch. Pair it with strength, mobility, and good sleep so your tissues build capacity.
Why may kinesiology tape help?
Several simple mechanisms likely contribute.
1. Skin lift and fluid movement. The tape can create tiny skin folds that change pressure in the small space under the skin. This can support the movement of lymph and venous fluid, which may ease a sense of swelling or heaviness.
2. Proprioceptive feedback. Your skin is rich in sensors. Tape stimulates these sensors. That extra feedback helps your brain position a joint with more confidence. People often say it reminds them to move well.
3. Pain modulation. Gentle skin input can compete with pain signals. This is a form of sensory gating. The effect is often small to moderate, yet even a small change can help you move.
4. Support without rigidity. The tape does not lock a joint. It supports motion patterns. You keep strength and range while gaining a calm sense of control.
Research shows mixed results because people and problems differ. In practice, many clients report useful comfort and awareness when tape is part of a complete plan. That plan includes graded activity, simple strength, and enough recovery.
How does kinesiology tape work in practice?
Think of taping as a skill. The goal is not a fancy pattern. The goal is a useful sensation and a clear cue.
Five steps that keep it simple
Prep the skin. Clean and dry. Remove oils and lotions. Trim hair if needed.
Round the corners. Cut the strip to length and round the corners so they do not catch.
Anchor without stretch. The first and last two to three centimetres stick down with no stretch.
Add a gentle stretch. The middle section can have a light stretch. A common range is 10 to 25 %. Less is more for most uses.
Rub to activate. Warm the tape gently so the adhesive bonds.
If you feel an itch, heat, or sharp pulling, remove it. Tape should feel like a light, supportive hand, not a tight band.
Types of kinesiology tape
Cotton. Breathable, soft, good for daily use.
Synthetic. Often, they are more water-resistant and durable for sports.
Pre-cut shapes. Quick to apply if you follow a template.
Wide rolls. Useful for backs and thighs.
Sensitive skin versions. Gentler adhesive for those who react to standard glue.
Choose based on skin, activity, and where you will apply it. Test a small piece on the inner forearm for a few hours before your first full application.
What Benefits can you expect?
Results vary. Here is an honest list based on common client reports and practical use.
A feeling of light support without losing range.
Less awareness of pain during simple daily activities.
More confidence during the first week back to activity.
Better posture awareness when sitting for long hours.
Quicker settling of mild swelling when combined with rest, elevation, and movement.
Easier rhythm in running or walking when one area tends to complain.
Clearer breathing cues when tape is placed along the ribs.
Remember that tape is one tool. The best gains come when you pair it with a short strength plan, a mobility drill, and a breath routine that calms the system.
How long to wear kinesiology tape and how to remove it
Most people wear tape for two to three days. Some go to five days if the skin is happy.
Keep it on during showers. Pat dry rather than rub.
If the edges lift, trim them. Do not re-stick dirty edges.
To remove, peel slowly in the direction of hair growth while holding the skin down. Use baby oil or olive oil if needed.
Let the skin rest for a day before reapplying to the same area.
Safety and contraindications
Do not apply over broken skin, rashes, burns, or active infections.
Avoid if you have an adhesive allergy. Try a sensitive skin version after a patch test if you are unsure.
People with known or suspected deep vein thrombosis, fragile skin, or poor sensation should not tape without medical advice.
Pregnant clients should avoid tight applications over the abdomen and seek a clinician's guidance.
If you feel itching, burning, numbness, or throbbing, remove the tape.
If swelling and pain worsen, seek assessment.
Myths and facts
Myth. Colour changes the effect. Fact. Colour is cosmetic. Pick what you like.
Myth. More stretch is better. Fact. Light stretch is often best. Heavy stretch can irritate skin and reduce comfort.
Myth. Tape replaces exercise. Fact. Tape supports movement. Strength and habit change build the long-term result.
Myth. Patterns must be exact. Fact. Principles matter more. Clean skin. Anchors without stretch. Gentle stretch across the area. Comfort in movement.
How kinesiology tape fits a bigger plan
Tape is most useful when it sits inside a simple weekly rhythm.
Breath. A two-minute slow exhale exercise twice daily to increase comfort.
Mobility. One or two gentle range movements for the area in question.
Strength. One or two simple sets, such as chair sits or calf raises.
Load management. Spread heavy tasks across the week instead of cramming them into one day.
Sleep. Aim for a steady lights-out time where possible.
Kleinmond and the Overstrand make this practical. You can use the coast path for short walks. You can link practice to daily cues such as the kettle or the school run.
Frequently asked questions
Does kinesiology tape actually work?
It often helps people feel supported, move with more confidence, and notice less pain during activity. Effects vary. It works best inside a broader plan that includes strength, mobility, and good rest.
How much stretch should I use?
Less than you think. Many useful applications use only 10 to 25 % stretch in the middle of the strip, with no stretch at the anchors.
Can I swim with it?
Most modern tapes tolerate showers and light swims. Pat dry afterwards. Salt water shortens life a little. If you surf at Betty’s Bay, expect to replace strips more often.
Can I tape every day?
Give the skin a rest. Use for two to five days, then leave the area bare for a day before reapplying. Rotate locations where possible.
Is there a best brand?
Most reputable brands perform similarly. Choose one that sticks well to your skin and is comfortable. Sensitive skin versions are worth trying if you react.
Will it fix the cause?
Tape supports. Strength, mobility, pacing, and sleep create lasting change. Use tape to help you train and live while your system adapts.
Summary
Kinesiology tape is a light, flexible support that helps many people move with less discomfort. It gives sensory feedback, modest support, and a feeling of confidence while you rebuild capacity. It is not a cure, and it is not a substitute for strength and good recovery. It is one tool that fits inside a clear plan. Use it for short runs of days, pair it with simple exercises, and respect your skin. If symptoms are severe or strange, get a medical opinion first.
Kleinmond and the Overstrand make this easy to practise. You have good routes to walk, quiet places to rest, and a community that values active living. If you want help, book a client-centred session. We will show you how to apply tape, how to move, and how to build a routine that sticks. The next step is small and clear. Comfort grows with practice.
How to get started in Kleinmond and the Overstrand
Book a short session to learn one or two applications that fit your goal.
Bring your training shoes or describe your workday loads.
Leave with three pieces. A taping pattern, one strength drill, and one mobility drill.
Check in after one week to adjust.
You can also learn online if travel is hard. We will guide you over video, and you will apply the tape yourself with simple cues.
Book a client consultation to explore kinesiology tape.
📍 Kleinmond and the Overstrand region
Ask for Pierre
📞 082 822 1283
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