Athletes, physical therapists, and sports fans all need kinesiology tape because it gives them extra support without limiting their range of motion. But it can be hard to choose the right kinesiology tape because there are so many brands and types on the market.
This guide will give you all the information you need about the most important things to think about when making a choice: material, adhesive, waterproofing, elasticity, breathability, color, and size. You will also learn how to use kinesiology tape in different sports.
1. Cotton Vs Synthetic Fabric
Cotton Kinesiology Tape
Pros: softer, more comfortable, breathable, cheaper, more popular, and more stretchy
Good For: using every day, skin that is sensitive, and working out at a low to moderate level of intensity
Disadvantages: It absorbs water, doesn't dry quickly, and is more likely to get wet. Not as strong as rayon tape; heavy friction can make it pill.
Synthetic kinesiology tape
Synthetic kinesiology tape is made of a mix of rayon and spandex.
Pros: It lasts longer, is waterproof, and has a shiny finish. It is also more resistant to wear and tear.
Good For: swimming, triathlons, long-distance races, and training that is very hard.
Disadvantages: costs more and doesn't stretch as much as cotton kinesiology tape
A Few Tips:
If you sweat a lot or do endurance sports, synthetic kinesiology tape usually lasts longer. It is better for both everyday use and professional therapeutic kinesiology tape.
2. Adhesive:
Not likely to cause allergies, strong, and lasts a long time
The tape's glue keeps it on the skin and makes it waterproof.
Different Kinds of Glue
Japanese Acrylic Adhesive:
This is the most common type. It is hypoallergenic, very stable, and doesn't change with temperature, humidity, or time. It also lasts the longest and leaves less residue. Acrylic adhesive is a safe type of glue to use in medical settings.
Henkel Adhesive:
This is an acrylic adhesive brand that is different from the first one. It sticks and stays put like regular Henkel, but it's cheaper.
Hot Melt Glue:
This is the most common kind of glue for cheap kinesiology tape. It looks like regular acrylic glue, but you can tell the difference when you use it. Hot melt glue doesn't stick well to wet surfaces and can cause allergies. It comes off when it gets wet, and even a little sweat can make it less sticky. This type of kinesiology tape is not very stable. When it gets hot, it melts and leaves a lot of glue behind. When it gets cold, it hardens and becomes less sticky.
Choose an acrylic adhesive if you want one that sticks well and stays in place even when it gets wet. Kinesiology tape with hot-melt adhesive is inexpensive, but it makes a big difference in how the user feels. You get what you pay for, so when you think about price, put the user experience first.
Selection Points
Choose a hypoallergenic adhesive if your skin is sensitive.
Strong initial adhesion makes sure the tape sticks right away.
Choose a long-lasting adhesive if you plan to wear it for several consecutive days.
Tip:
Please test a small area of your forearm first if you have never used kinesiology tape before.
3.Waterproof and sweatproof
For swimmers, runners, and athletes who work in hot weather, being waterproof is very important.
High waterproof performance means:
Even after taking a shower, swimming, or sweating profusely, the tape will still stay on.
The edges won't come off too soon.
Moisture won't cause the glue to fail.
Cotton kinesiology tape: It won't peel off when it's wet, but it is waterproof.
Synthetic kinesiology tape is more waterproof because it doesn't absorb water, is easier to wipe dry, and remains dry.
The adhesive is also a crucial factor to consider when making a choice. Acrylic and Henkel adhesives work better when wet, while hot melt adhesives don't work when wet and will peel off.
4.Stretchability (Elasticity)
Most high-quality kinesiology tapes can stretch 140% to 180%, which is comparable to the elasticity of human skin.
More Stretch (170–180%)
Better for joints that move a lot (shoulder, knee)
Lets you move in all directions
Helps athletes perform better
Lower Stretch (130–150%)
Makes things more stable
Good for applications that need strong support
Advice:
Pick tapes that say how much they stretch. Cotton kinesiology tape stretches better than rayon.
5. Airflow
Breathability prevents skin irritation and ensures comfort while wearing it for extended periods.
The following are qualities of good breathability tape:
Fabric with holes
Helps sweat to evaporate
Lessens rashes and itching
Cotton tape is usually more breathable, but some modern synthetic tapes with microporous designs are also breathable.
6. Colors
what it does; it's mostly for decoration.
But:
A dark tape may keep you a little warmer.
In the sun, light-colored tape feels cooler.
Bright colours make it easier to see during team sports or physiotherapy demonstrations.
You can choose colours based on what you like or what your brand represents; the performance remains the same.
7.Size: Choose the Width and Length
These are the usual sizes for kinesiology tape:
Common Sizes
A 5 cm (2 inches) diameter is suitable for most uses.
7.5 cm (3 inches) long, good for bigger muscle groups like the back and thighs
A 10 cm (4 inches) kinesiology tape is suitable for high-intensity taping or covering a large area.
Strips that have already been cut vs. rolls
Pre-cut kinesiology tape strips: Simple to use and good for beginners
Uncut rolls are more flexible because you can change their shape and length as needed.
Advice:
If you tap frequently or need to tap multiple parts of your body, uncut rolls are more cost-effective.
How Kinesiology Taping is Used in Popular Sports
-
Running on the road or on trails
What it's used for:
Pain in the knee (patellofemoral syndrome)
Support for the iliotibial band
Relief from pain in the Achilles tendon
Plexus fasciitis
How it works:
Reduces stress on joints when performing the same action repeatedly and improves proprioception.
-
CrossFit (weightlifting)
What it's used for:
Stability of the shoulder
Support for the wrist
Strengthening the lower back
Relief from elbow strain
How it works:
Helps you maintain a straight back and reduces stress while lifting weights.
-
Basketball
What it's used for:
Sprains in the ankle
Knee jumper
Support for the hamstrings
Protection for the shoulders
How it works:
Helps with quick changes of direction and landing on impact.
-
Football
What it's used for:
Avoiding strains in the quadriceps and hamstrings
Support for ankle flexibility
Relief from tiredness in the lower back
How it works:
Helps muscles get ready for long-distance and sprint running.
-
Swimming and the Triathlon
What it's used for:
Relief from too much use of the shoulder
Support for the lower back
Stability of the knee during kicks
How it works:
Waterproof synthetic tape is strong and provides feedback on joints when you move them repeatedly.
-
Biking
What it's used for:
Fixing the path of the knee joint
Getting rid of tiredness in the lower back
Fixing the way your shoulders are positioned
Keeps your joints moving well during long rides.
-
Tennis, badminton, and pickleball
What it's used for:
Elbow pain from tennis
Wrist support for robots
Stability of the wrist
How it works:
Helps you deal with sudden side-to-side movements and repetitive racket movements.
Last tips for choose the right kinesiology tape
Choose synthetic materials that are waterproof and have a strong adhesive if you sweat a lot.
If your skin is sensitive, choose cotton and hypoallergenic adhesive.
If you want to engage in a lot of exercise, use kinesiology tape with a high stretch (170–180%).
For more stability, use kinesiology tape that is less elastic or wider.
Choose wider rolls (3 inches or 4 inches) for big muscle groups.
