Taping Instruction
Tape Like a Pro:Your Guide to Perfect Taping!
Whether you're a seasoned athlete or someone new to taping, our comprehensive instructions will equip you with the knowledge to apply tape effectively. Our step-by-step instructions cover various body areas, offering you a detailed roadmap to effective taping. From ankles to shoulders, wrists to knees, our detailed guides will walk you through each taping process, ensuring you achieve the optimal level of support and stability.
Taping is not just an application; it's a science that requires a keen understanding of anatomy, movement, and purpose. Our carefully crafted taping instructions provide you with the insights and techniques needed to achieve superior support while maintaining a full range of motion.
Each instruction comes complete with clear visuals and easy-to-follow steps, empowering you to tape like a pro. As you explore the taping instructions for different body parts, you'll discover the precise methods that athletes and individuals rely on to elevate their performance and well-being.
As you explore the taping instructions for different body parts, remember that the right technique can enhance your performance, reduce discomfort, and aid in injury prevention. Each instruction is designed to empower you with the knowledge and skills needed to tape like a pro.
Explore the taping instructions below and master the art of taping for optimal results.
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.
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.
1.
clean & dry
Clean and thoroughly dry the area of skin to be taped. Avoid areas with a lot of hair, if possible.
2.
Tear the backing paper
Tear the backing paper 2 inches from each end of the tape. This will expose the adhesive and create the anchor points at the ends of the tape.
3.
apply and stretch the tape
Apply the first anchor point and press to ensure adhesion. Stretch the tape to create the desired tension (stretch factor).
4.
enjoy
While maintaining tension, apply the second anchor point and press to set the adhesive.
Less stretch is more!
25-50% stretch or less is recommended with AI Tape
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
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
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
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
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
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
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
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
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
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
