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Taping Instruction

Tape Like a Pro:Your Guide to Perfect Taping!

Whether you’re new to kinesiology taping or a seasoned athlete, AI Tape is designed for easy application and performance-driven results. Our simple, step-by-step taping guides include clear visuals that show exactly how to apply kinesiology tape to key areas — from knees and ankles to shoulders and wrists — while maintaining full range of motion.

Each taping method is developed to provide targeted support without restricting natural movement. When applied correctly, AI Tape helps enhance athletic performance, reduce discomfort during activity, and support muscle recovery.

Our easy-to-follow instructions make it simple to apply sports tape with confidence, whether you're training, competing, or recovering. Explore the guides below to learn proper taping techniques and get the most out of your kinesiology tape application.
Graphic icon instruction explaining to clean and dry skin before applying kinesiology tape.

CLEAN &
DRY

Clean and thoroughly dry the area of skin to be taped. Avoid areas with excess hair, if possible.
Foto explaining how to apply active ingredient matrix tape without overstretching.

TEAR BACKING & APPLY STRETCH

Tear the backing paper 2 inches from one end of the tape. Apply the first anchor point and press to ensure adhesion. Stretch the tape to create the desired tension (stretch factor). Peel the liner as you go and set the other anchor point. No stretch on anchors

SET, RUB,
&MOVE

Once tape is set in position rub with liner paper or hand to set the adhesive and allow ingredients to penetrate the area.
An athletic woman on a rooftop showing general application methods for center-out and end-to-end taping.

Center Taping Method:

Remove the release line from the center of the tape and leave the anchor tab release liner attached. Apply the tape to the center of the application area with the desired degree of stretch then remove the release liner and anchor tabs and apply to the skin with no stretch.

End-to-End Taping Method:

Tear the release liner 2 inches from each end of the tape. This will expose the adhesive and create the anchor points at the ends of the tape. Apply one anchor tab to the skin with no stretch. Stretch the tape to the desired tension and apply the center of the tape to the skin, peeling the release liner away as you go towards the center. When the opposing anchor tab is reached, remove the backing and apply with no stretch.

Less stretch is more!
25-50% stretch or less is recommended with AI Tape

Step 1 of neck taping instruction showing the initial placement of blue kinesiology tape on the upper neck.

Neck Taping: Step 1

The neck should be flexed forward with the chin pointing towards the chest. Use a 10 inch strip and place the first anchor point 1 inch to the right of the spine on the mid back. Apply 25% stretch to the tape and place the second anchor point on the neck before the hairline (when hair is up).

No stretch on the anchors
Stretch: 25%
Method: End-to-End
Position: Neck in flexed position with chin pointing towards the chest

Neck Taping: Step 2

The neck should be flexed forward with the chin pointing towards the chest. Use a 10 inch strip and place the first anchor point 1 inch to the left of the spine on the mid back. Apply 25% stretch to the tape and place the second anchor point on the neck before the hairline (when hair is up). 

No stretch on the anchors
Stretch: 25%
Method: End-to-End
Position: Neck in flexed position with chin pointing towards the chest
Step 2 of neck taping instruction showing two vertical blue strips applied along the spine.
Step 3 of neck taping instruction with a horizontal pink support strip crossing the blue strips.

Neck Taping: Step 3

The neck should be flexed forward with the chin pointing towards the chest. Use a 10 inch strip and use the center taping method to apply 25% stretch over the point of pain. Anchor the tape on the shoulders or upper back depending on the point of pain with no stretch. 

No stretch on the anchors
Stretch: 25%
Method: Center
Position: Neck in flexed position with chin pointing towards the chest

Shoulder Taping: Step 1

Allow the arm to hang down next to the body in a relaxed position with the palm facing the body. Apply the first strip with the anchor point half way up the arm. With 25% stretch follow the deltoid up the arm and anchor the tape on top of the shoulder.  

No stretch on the anchors
Stretch: 25%
Method: End-to-End
Position: Arm is relaxed to the side of the body
Step 1 of shoulder taping showing a blue strip anchored at the side of the arm.
Step 2 of shoulder taping with the blue tape wrapped around the deltoid muscle.

Shoulder Taping: Step 2

Allow the arm to hang down next to the body in a relaxed position with the palm facing the body. Apply the second strip with the anchor point to the inside of the first strip anchor point half way up the arm. With 25% stretch follow the arm and anchor the tape on top of the shoulder going around the inside of the shoulder.  

No stretch on the anchors
Stretch: 25%
Method: End-to-End
Position: Arm is relaxed to the side of the body

Elbow Taping: Step 1

Keep the elbow in a 90 degree position and place a 10 inch strip with the first anchor point starting on the forearm. Apply 25% stretch and tape along the inside of the arm/elbow joint with the second anchor point finishing on the back of the arm 3 inches from the elbow.  

No stretch on the anchors
Stretch: 25%
Method: End-to-End
Position: Elbow in 90 degree position
Step 1 of elbow taping showing a blue strip running down the back of the forearm.
Step 2 of elbow taping showing the blue tape extended over the bent elbow joint.

Elbow Taping: Step 2

Keep the elbow in a 90 degree position and place a 10 inch strip with the first anchor point starting on the forearm. Apply 25% stretch and tape along the outside of the arm/elbow joint with the second anchor point finishing on the back of the arm 3 inches from the elbow on the opposite side of the last strip.  

No stretch on the anchors
Stretch: 25%
Method: End-to-End
Position: Elbow in 90 degree position

Wrist Stability: Step 1

Place a 5 inch strip on the wrist with the palm down. Apply one end on top of the wrist then wrap around underneath and tape on the other side on top of the wrist  

No stretch on the anchors
Stretch: 25%
Method: Center
Position: Wrist is flat with the palm down
Step 1 of wrist stability taping showing a small blue strip applied to the top of the hand.
Step 2 of wrist stability taping showing a blue strip wrapped around the wrist joint.

Wrist Stability: Step 2

Place a 5 inch strip on the wrist with the palm down. Apply one end on bottom of the wrist then wrap around on top and tape on the other side on bottom of the wrist

No stretch on the anchors
Stretch: 25%
Method: Center
Position: Wrist is flat with the palm down

Wrist Stability: Step 3

Place a 10 inch strip with the first anchor point on the top part of the hand while the hand is in a flexed downward position. Apply 25% stretch and apply your second anchor point on the top of the arm before the elbow joint. 

No stretch on the anchors
Stretch: 25%
Method: End-to-End
Position: Wrist is flat with the palm in a flexed downward position
Step 3 of wrist stability taping showing the final secure fit of the blue tape across the wrist.
Step 1 of knee stability taping showing a pink anchor strip above the knee joint.

Knee Stability: Step 1

Place knee at a 90 degree angle and apply one 5 inch piece just under the patella (knee cap). Apply the anchor points with no stretch (ends of the tape). 

No stretch on anchors
Stretch: 50%
Taping Method: Center
Position: Joint in 90 degree

Knee Stability: Step 2

Apply a 10 in strip with the first anchor point above the knee cap on the thigh. Run the strip down the outside of the knee cap with 25% stretch anchoring the end of the strip under the knee cap on the shin. 

Remember to never stretch the anchor points
Stretch: 25%
Method: End-End Taping
Position: Joint in 90 degree
Step 2 of knee stability taping with a blue strip tracking down the outer side of the patella.
Step 3 of knee stability taping with an additional blue strip supporting the inner side of the knee.

Knee Stability: Step 3

Apply a 10 in strip with the first anchor point above the knee cap on the thigh. Run the strip down the inside of the knee cap with 25% stretch anchoring the end of the strip under the knee cap on the shin. 

Remember to never stretch the anchor points
Stretch: 25%
Method: End-End Taping
Position: Joint in 90 degree

Hamstring Taping: Step 1

Extend the leg backwards to stretch the hamstring. Use a 10 inch strip and place the first anchor point 2 inches from the buttocks on the top of the Hamstring towards the outside. Apply 25% stretch to the tape and place the second anchor point 2 inches from the back of the knee.

No stretch on the anchors
Stretch: 25%
Method: End-to-End
Position: Toes in flexed position towards the shin
Step 1 of hamstring taping showing a single blue strip applied to the upper back of the thigh.
Step 2 of hamstring taping with two parallel blue strips running down the muscle.

Hamstring Taping: Step 2

Extend the leg backwards to stretch the hamstring. Use a 10 inch strip and place the first anchor point 2 inches from the buttocks on the top of the Hamstring towards the inside. Apply 25% stretch to the tape and place the second anchor point 2 inches from the back of the knee following the Hamstring down towards the inside of the leg.

No stretch on the anchors
Stretch: 25%
Method: End-to-End
Position: Toes in flexed position towards the shin

Hamstring Taping: Step 3

Extend the leg backwards to stretch the hamstring. Use a 6 inch strip with the center taping method and apply horizontally over the point of pain or fatigue with 25% stretch. 

No stretch on the anchors
Stretch: 25%
Method: Center
Position: Extended leg with the hamstring on stretch
Step 3 of hamstring taping showing horizontal pink cross-strips for extra thigh support.
Step 1 of calf taping showing a single vertical blue strip applied to the center of the calf muscle.

Calf Taping: Step 1

Lean forward to stretch the calf while keeping the leg straight. Apply a 10 inch strip with the first anchor point 2-3 inches below the calf muscle. With 25% stretch apply the tape up the calf placing the second anchor point 1 inch under the back of the knee.

No stretch on the anchors
Stretch: 25%
Method: End-to-End
Position: Calf on stretch and leg straight

Calf Taping: Step 2

Lean forward to stretch the calf while keeping the leg straight. Apply a 5 inch strip over the point of pain or fatigue using the center taping method. Apply the tape with 50% stretch. Do not stretch the anchor points while wearing the tape.

No stretch on the anchors
Stretch: 50%
Method: Center
Position: Calf on stretch and leg straight
Step 2 of calf taping showing an additional pink cross-strip applied over the lower calf.
Step 1 of Achilles tendon taping showing a blue strip anchored at the heel.

Achilles Tendon Taping: Step 1

Flex the foot so the toes are pointed towards the shin.  Apply a 10 inch strip and the first anchor point under the foot on the heel. With 25% stretch apply the tape up the tendon placing the second anchor point on the leg below the calf. 

No stretch on the anchors
Stretch: 25%
Method: End-to-End
Position: Toes in flexed position towards the shin

Achilles Tendon Taping: Step 2

Flex the foot so the toes are pointed towards the shin. Apply a 5 inch strip over the point of pain on the Achilles Tendon using the center taping method and applying an 40% stretch. 

No stretch on the anchors
Stretch: 40%
Method: Center
Position: Toes in flexed position towards the shin
Step 2 of Achilles tendon taping with the blue strip running up the lower back leg.