I had never even heard of kinesio tape until I hyperextended my knee, which created a domino cascade by irritating surrounding muscles. I went to a sports massage therapist and then a chiropractor, and both used RockTape, one of several major brands of Kinesio tape (others include Kinesio Tex Tape and SpiderTech Tape), as part of my treatment--which of course included ART and rehab exercises.

The tape, invented in the 70s by Japanese chiropractor Dr. Kenso Kase, is meant to aid in rehabilitation by taking pressure off of overused or strained muscles and helping facilitate the underused muscle. It can also limit movement or encourage movement in specific joints.

Because the tape has multiple applications for athletes of all stripes, I contacted Dr. Ken Cooper and Dr. Ed La Cara to answer some questions. Dr. Ed Le Cara is an expert in manual and exercise therapy, and works with many athletes as a Chiropractor at SportsPlus: Injury Prevention and Rehabilitation in Pleasanton, CA. Dr. Ken Cooper is a former Hospital Corpsman that served with the US Navy and Marine Corps all over the world. He works as a licensed Chiropractor at Cooper Family Chiropractic in Battle Creek, MI. Both use kinesio tape in their practice and took the time out to answer some questions.

What is kinesio tape, exactly?

Dr. La Cara: (It is a )taping technique that is designed to facilitate the body’s natural healing process while providing support and stability to muscles and joints without restricting the body’s range of motion as well as providing extended soft tissue manipulation to prolong the benefits of manual therapy administered within the clinical setting.

Dr. Cooper: Kinesio tape is an elastic athletic tape that takes the best of two worlds- traditional athletic tape and ace bandages- and combines them into one product that allows for an athlete to still move while providing support. This, in turn encourages a better healing process, encouraging scar tissue to be laid down in a dynamic way versus a stagnant model as would be by restricting joint/muscle movement with Ace bandages or traditional athletic tape.

How does it work?

Dr. La Cara: By targeting different receptors within the somatosensory system, Kinesio® Tex Tape alleviates pain and facilitates lymphatic drainage by microscopically lifting the skin. This lifting affect forms convolutions in the skin thus increasing interstitial space and allowing for a decrease in inflammation of the affected areas.

How is it different than regular athletic tape?

Dr. La Cara: We use regular athletic to 'lock down' a joint and restrict movement. Kinesio Tape is used to support normal range of motion and make the movement as pain free as possible.

Dr. Cooper: Primarily it is it’s elastic properties that differentiate it from regular athletic tape. Regular athletic tape, when applied will restrict, and to a degree cast, the area taped due to the layering utilized and the lack of elasticity of the tape.

How long have you been using it, and what do you use it for?

Dr. La Cara: I have been using KT for 6 years. Primarily, I use it for lymphatic drainage and either inhibiting a muscle or supporting a muscle.

Dr. Cooper: I have been regularly using the tape for two years. I have used it for ankle sprains, plantar fasciitis, gastroc(nemius muscle) issues, groin pulls, jammed fingers, tennis elbow, shoulder problems, knee strains, fibular head problems, low back pain, lymphatic assistance and many other joint/ligament issues.

Can you describe some injuries where kinesio taping would be most effective?

Dr. La Cara: Acute muscle strain/sprain; acute inflammation due to trauma. I like using for acute lower back pain, 'upper cross' syndrome (weak upper back muscles, tight chest muscles) and inhibiting a muscle that is in the acute phase of inflammation (days 1-3).

Dr. Cooper: I have used it the most on ankle sprains and knee issues, but mostly I reach for my tape when I have an issue that soft tissue has become compromised due to injury, chronic or acute, and can benefit from being given a chance to rest a bit without immobilizing a range of motion.

Would you say it's more effective for relieving pressure, facilitating movement and circulation or speeding up healing?

Dr. La Cara: Facilitating pain-free movement, which allows for normal muscle firing. When range of motion is painful, the nociception tells our muscles to tighten and restrict further. That nasty cycle needs to be broken up for healing to occur.

Dr. Cooper: If you relieve pressure, this will facilitate movement and circulation and in turn will speed up healing. So, my answer has to be all of the above. The way I describe what the tape is doing is that it takes over part of the workload of the ligaments, tendons, and muscles to allow for those things to rest a bit and heal at a faster rate since you aren’t continually exacerbating the injury through day-to-day movement and workload.

When is it specifically useful for athletes?

Dr. La Cara: Supporting muscles that have been damaged; for example, an acute hamstring strain.

Dr. Cooper: There are two times I see it most useful. 1) When there is a specific injury and 2) as a preventative measure. If an athlete is coming back from, say, an ankle sprain and they have their first 5K to run, I will tape the ankle to ensure that they do not reinjure the ankle, yet are still able to perform competitively.

How do you know when to remove the tape?

Dr. La Cara: I usually have to patient start to remove the tape when the 'tails' start picking up from the skin or they start to be irritated by the tape.

Dr. Cooper: The tape usually begins to come off within 3-5 days. At that point, when the edges begin to curl, then it is time to remove the tape and reevaluate whether or not new tape needs to be applied.

Are ace bandages old news?

Dr. La Cara: No. Ace bandages are vital for compression during the acute phase of inflammation. If I allow too much inflammation to pool in the joint, I spend too much type trying to get rid of the inflammation before I can start strengthening again. Keeping the inflammation out allows for quicker return to full range of motion and facilitates the healing process.

Dr. Cooper: No. Although I use mostly Kinesio Tape, I would still use an ace bandage as a first responder treatment until I could evaluate and see if there was further evaluation/treatment needed.

How does range of motion help heal an injury?

Dr. La Cara: Normal range of motion is the goal of any practitioner working with patients and clients. In order to have full function and strength, normal range of motion needs to be present first. I almost never strengthen on top of an abnormal range of motion; otherwise, you create more dysfunction.

Dr. Cooper: By being able to maintain range of motion, this allows for the avoidance of any muscle weakening and stiffening from lack of movement. This will also have a bearing on the ability of the lymphatic system to function properly and allow for scar tissue to be deposited to support and stabilize a joint rather than restrict a joint with it immobilized. Of course, there are times when full immobilization is needed, but for minor sprains and strains, if one is able to continue moving it, this will help with recovery.

What is the effect of kinesio tape on scar tissue?

Dr. La Cara: I don't know if there is an effect on scar tissue.

How do you use tape with soft tissue work such as ART?

Dr. La Cara: I use the Kinesio Tape after ART or Graston Technique to facilitate or inhibit the structures I am working on based upon the injury.

Dr. Cooper: The soft-tissue work that I utilize as part of the Brimhall Technique protocols benefit from utilizing kinesiotaping in many aspects as I have discussed above.

The tape is latex-free and water-resistant. What is it made of?

Dr. La Cara: Cotton.

Dr. Cooper: It is 100% Cotton, so I wouldn’t call it water-resistant. It won’t come off in water, but the cotton will naturally soak up water into its fibers.

Olympic volleyball player Kelly Walsh was probably the most popular person to use kinesio tape to enhance her athletic performance. Do you ever use it for athletes for that reason?

Dr. La Cara: She was using it for a post-surgical shoulder in order to facilitate proper movement. I am not sure the sole intent was for enhancement of athletic performance. I do not use it for that reason.

Dr. Cooper: From what I understood, Kerri Walsh was wearing the tape on her shoulder due to a previous injury, hence using it as a preventative measure, not so much a performance-enhancer, although I guess it would end up being that. I would have to verify why she was wearing that.

What kind of training is necessary to be able to tape people up? What do you learn in a course?

Dr. La Cara: I spent some time using the tape prior to taking some courses and although I am an expert in athletic taping, I didn't get a lot out of the KT tape until I took the training courses. You learn methods and principals that allow one to use the tape effectively and get the best results for your client/patient.

Dr. Cooper: Technically, you can go out and buy yourself a roll of tape and get to it. What you would be missing is the availability of clinical diagnostics and deciding which taping protocol to utilize, plus the idiosyncrasies of the tape itself that come from experience utilizing the product.

Are there any contraindications or instances when people shouldn't be taped?

Dr. La Cara: Some people have an allergic reaction to the glue (very small amount of people in my experience).

Dr. Cooper: KTTape.com says, “Do not use KT Tape if you have been diagnosed with cancer as it may interfere with treatment and disease management strategies employed by your medical professionals,” and “Do not use KT tape on abdominal applications if pregnant.” I would also be reluctant to tape on a skin condition, such as a rash or an abrasion.