Kinesiology tape has become a familiar sight in the world of sports and rehabilitation. From Olympic athletes to weekend warriors, many have embraced this colorful tape, hoping it will provide support, reduce pain, and enhance performance. But does kinesiology tape live up to the hype, especially when it comes to weight loss? This article explores the science behind kinesiology tape, its potential benefits, and its limitations.
What is Kinesiology Tape?
Kinesiology tape is a thin, flexible tape designed to mimic the skin’s elasticity, allowing for a full range of motion. Unlike rigid athletic tapes, kinesiology tape stretches. Dr. Kenzo Kase, a Japanese chiropractor, developed the original Kinesio tape in the late 1970s, seeking a tape that would provide support without restricting movement. Introduced in 2003 as a neuromuscular tape intended to help improve muscle contraction, Kinesio Tape® gained popularity in the United States around 2008.
John Castro, a certified orthopedic specialist and physical therapist with decades of experience, explains that kinesiology tape is often used for muscle stimulation after an injury. The tape's elasticity feels natural on the skin.
How Kinesiology Tape Works: Theories and Mechanisms
The effectiveness of kinesiology taping is based more on theory than definitive science. Here are some of the proposed mechanisms through which it might work:
Muscle Stimulation and Contraction
One of the primary uses of kinesiology tape is to aid muscle movement and enhance athletic performance. When applied, the tape is believed to stimulate the nerves, prompting the muscles to contract. This can be particularly useful in helping people with muscle stimulation after an injury.
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Decompressing Tissues and Pain Relief
Kinesiology tape is also used to relieve pain from inflammation. It’s applied in a way that pulls the skin upward, creating a space under the skin that improves the lymphatic flow in that area. It is believed that when the tape is applied to your body, it recoils slightly, gently lifting your skin, creating a microscopic space between your skin and the tissues underneath it. Decompressing those tissues can change the signals going to the brain. When the brain receives a different signal, it’s going to respond differently.
Creating Space in Joints
One small study with 32 participants showed that when kinesiology tape was applied over the knee, it increased the space in the knee joint. A similar study showed kinesiology tape also increased the space in the shoulder joint. Even though the increase in space is slight, it helps reduce the chance of joint irritation.
Changing Signals on Pain Pathways
Some physical therapists think the tape changes the information your sensory nervous system is sending about pain and compression in your body.
Dr. Megann Schooley explains that all of your tissues contain sensory receptors that feel pain, temperature, and touch, contributing to proprioception-your brain’s sense of where your body is and what it’s doing. Kinesiology taping creates a lift that unloads the underlying tissues.
Improving Circulation of Blood and Fluids
Kinesiology taping can improve blood flow in the skin. It may also improve circulation of lymphatic fluids. Lymphatic fluid is mostly water, but it also contains proteins, bacteria, and other chemicals. The lymphatic system is the way your body regulates swelling and fluid buildup. The theory is that when kinesiology tape is applied, it creates extra subcutaneous space, which changes the pressure gradient in the area underneath your skin. That change in pressure enhances the flow of lymphatic fluid.
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Re-educating Muscles
Kinesiology tape can help re-train muscles that have lost function or that have gotten used to an unhealthy way of working. For example, kinesiology taping can be used to correct posture in your head and neck.
Managing Scars
There is some scientific evidence to suggest that kinesiology tape can improve the long-term appearance of scars after surgery or injury.
Potential Benefits of Kinesiology Tape
Enthusiasts report success achieving these aims, but so far, there needs to be more research to say with certainty what taping can and cannot do. However, there have been studies that have supported the use of kinesiology tape for pain management. Additionally, kinesiology tape has been shown to be effective in decreasing pain and improving function in the short term as an adjunct to a formal rehabilitation program. Here's what we know about how physical and sports therapists use it, its benefits, tips and what to know.
- Support: Kinesiology tape may provide support to muscles and joints, helping to stabilize injured areas.
- Pain Reduction: It can help alleviate pain associated with injuries, inflammation, and muscle tension.
- Swelling Reduction: By improving lymphatic flow, kinesiology tape may reduce swelling and fluid buildup.
- Enhanced Performance: Some athletes use it to improve muscle function, posture, and endurance.
- Scar Management: Kinesiology tape may improve the appearance of scars over time.
Kinesiology Tape and Weight Loss: Is There a Connection?
While kinesiology tape offers several potential benefits, the claim that it aids in weight loss is not supported by scientific evidence. There is no direct mechanism by which kinesiology tape could promote weight loss. Weight loss primarily depends on creating a calorie deficit through diet and exercise.
The tape's ability to potentially improve lymphatic drainage might lead to a temporary reduction in water retention, which could be misinterpreted as weight loss. However, this is not the same as losing body fat.
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Limitations and Considerations
Despite its popularity, it’s important to approach kinesiology tape with realistic expectations. Several factors can influence its effectiveness:
Lack of Conclusive Research
Most studies on kinesiology tape are not conclusive. Research outcomes may vary depending on the material of tape used. Some studies indicate no difference in outcomes between kinesiology tape and placebos or “sham taping.” Some studies show minimal or moderate gains.
Application Technique
Different application techniques are needed for each patient, body part and condition. Knee pain, for instance, could be caused by issues with the tendon, the meniscus, the fat pad, the ligament or a combination of these.
Individual Variability
Some people will benefit no matter what kind of tape we use or how we use it. Patients should feel more than 30% better when I apply kinesiology tape. That’s when I know it’s helping.
Misconceptions
Some people think the various colors of kinesiology tape have specific properties and benefits, but they do not. The biggest misconception, however, involves claims that applying kinesiology tape for knee or shoulder instability can provide support similar to a brace, but that is not necessarily true. In my opinion, the material is too soft, so it doesn’t create enough stability. There is no conclusive research to support its use in this area.
Skin Irritation
The major downside is skin irritation. The tape is supposed to be hypoallergenic, but between 5% and 15% of users are allergic to the material. A good way to know if you are allergic is to apply a piece of the tape on the forearm and wait at least one hour for a reaction.
Not a Stand-Alone Treatment
The American Physical Therapy Association reports that kinesiology taping is most effective when it’s used in conjunction with other treatments like manual therapy. Kinesiology tape has been shown to be effective in decreasing pain and improving function in the short term as an adjunct to a formal rehabilitation program.
How to Use Kinesiology Tape Safely
If you’re considering using kinesiology tape, keep these guidelines in mind:
- Consult a Professional: Always consult with a physical therapist who is trained in the proper application of kinesiology tape before you try to put it on yourself.
- Proper Application: Tape can be applied in an X, Y, I, or fan pattern, depending on your goals. You may also need both stabilization and decompression strips.
- Skin Sensitivity: A good way to know if you are allergic is to apply a piece of the tape on the forearm and wait at least one hour for a reaction.
- Avoid Certain Conditions: There are some circumstances in which kinesiology tape should not be used. They include the following: Open wounds, Deep vein thrombosis, Active cancer, Lymph node removal, Diabetes, Allergy, Fragile skin.
To apply the tape, remember these steps:
- Clean and dry the area first. Lotions and oils can prevent the tape from sticking.
- Trim excess hair. Fine hair shouldn’t be a problem, but dense hair could keep the tape from getting a good grip on your skin. For most treatments, you’ll start by tearing the backing paper in the center.
- Cut rounded corners at the ends of each strip if they don’t already have them. The rounded corners are less likely to get snagged against clothing; and helps to keep the tape on longer.
- When you apply the first tab to anchor the strip, let the end recoil slightly after you take off the backing paper. You don’t want any stretch in the last two inches at either end, because those tabs are just to hold the tape in place. If you stretch the ends, the tape will pull your skin, which could cause irritation or make the tape detach sooner. Keep your fingers on the packing paper to hold the tape. Touching the adhesive part will make it less sticky.
- Your therapist can let you know how much stretch to use in the treatment area. To get a 75 percent stretch, extend the tape as far as it will go and then release it about a quarter of its length.
- When you stretch the tape, use the whole length of your thumb across the tape to get an even stretch. After you apply the tape, rub the strip vigorously for several seconds. Heat activates the glue. Full adhesion usually takes around 20 minutes.