Kinesiology Tape: What Is It, and How Does It Work?

If you're a sports fan, you might have seen high-profile athletes –– from basketball players to Olympic runners –– wearing kinesiology tape. The therapeutic and often brightly colored adhesive is designed to support your muscles and joints during activity. Popular brands claim it can relieve pain and help you recover from injury. But does it work? Let's examine the science to find out. 

What is kinesiology tape?

Chiropractor Kenzo Kase invented kinesiology tape in the 1970s. The therapeutic, latex-free tape is made of cotton (or a cotton blend) and uses an acrylic adhesive to stick to your skin. You can wear it on muscles or joints while exercising or playing sports. That’s why you may have spotted athletes wearing strips of the colorful tape across their arms, legs, and backs.

Athletic tape vs. kinesiology tape 

At first glance, kinesiology tape may look similar to athletic tape. But the two adhesives work differently. Athletic tape is thick and relatively inflexible. It limits motion by holding muscles and bones in a specific position. Kinesiology tape is thin and flexible. The stretchy adhesive is designed to support your muscles and joints without limiting your range of motion. 

How does kinesiology tape work?

There are several ideas about how kinesiology tape works. 

One theory is that it promotes healing by lifting the skin up and away from the inflamed or damaged tissues underneath it. In doing so, kinesiology tape may lead to health benefits, such as: 

• Increased circulation 

• Reduced swelling 

• Less muscle or joint pain 

• Better muscle function and movement

But there's a need for more research to support these purported benefits. 

What is kinesiology tape used for?

People use kinesiology tape for various reasons. One survey notes that healthcare providers, including physical therapists, might use it as part of a complete treatment plan to help patients recover from injury. Others might use it to prevent injuries or improve athletic performance. 

But research on the adhesive is limited and often conflicting. Here's what the evidence shows about common uses for kinesiology tape and its effectiveness. 

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Increase circulation 

Some claim that kinesiology tape boosts circulation and reduces swelling after an injury. Applying the tape is supposed to lift the top layer of skin to relieve pressure on the affected area. Less pressure on damaged or compressed blood and lymphatic vessels may increase fluid movement. 

The lymphatic system –– which includes lymph nodes, vessels, and organs –– circulates lymphatic fluid that helps remove toxins from the body. Poor lymphatic drainage can lead to fluid buildup that causes swelling in the affected area. 

Studies on using kinesiology tape to promote lymphatic circulation are also mixed. And it might depend on your injury or condition. One small study found that kinesiology tape may reduce swelling after total knee replacement. Another small study found that the tape did not increase lymphatic flow or decrease swelling in athletes with sprained ankles. 

Some research suggests that it can modestly increase blood flow to the skin. But more than one study found that kinesiology tape does not boost circulation to muscles. 

Relieve joint or muscle pain 

Many people use kinesiology tape to soothe sore muscles and joints. It might work by reducing pressure on pain receptors in the affected area. But current evidence varies. For example, one review found that kinesiology tape does not reduce low back pain. Another review found that it may help treat chronic back pain when combined with physical therapy. 

Some research suggests that it may relieve pain and other symptoms related to the following conditions:

• Knee osteoarthritis

• Runner's knee

• Upper cross syndrome 

• Shoulder pain, when combined with exercise

• Tennis elbow, when combined with physical therapy

• Exercise-induced muscle soreness, when used for 48 hours after an activity

Boost athletic performance

Fans of kinesiology tape believe that it enhances muscle function, strength, and athletic performance. But research on these benefits is also mixed. 

Studies have shown that kinesiology tape does not increase muscle strength. Yet limited research shows that it may improve lower limb strength for people with chronic muscle fatigue and certain musculoskeletal conditions. 

And much of the evidence indicates that kinesiology tape has little to no effect on athletic performance. At least one study found that athletic improvement may be due to a placebo effect. 

Treat scars 

Kinesiology tape may help prevent hypertrophic scars and keloids from forming. A review found that elastic adhesives, including kinesiology tape, can help with scar management after injury or surgery. 

It's worth noting that kinesiology tape is a relatively new tool. So research on its potential uses is ongoing. That explains the fine print on tape boxes that says "not clinically proven for all injuries."

How do you apply kinesiology tape at home? 

Kinesiology tape is widely available online or at drug or sporting goods stores. Brands usually include instructions on how to apply the adhesive so you can use it at home. But check with a healthcare provider first. They can tell you if kinesiology tape is suitable for you. And they can show you how to apply it to the affected area. This is important because there are several application methods. 

When your provider gives you the OK to use kinesiology tape, consider these application tips. There are no standard guidelines for how to apply kinesiology tape. The instructions may vary from one brand to the next. 

That said, here are some general steps for applying it:

• Clean your skin to remove dirt, oils, or sweat. Then, pat the area dry. 

• Trim, shave, or wax long hair that may prevent the tape from sticking to your skin. Hair removal is optional, but it might help maximize the potential benefits of kinesiology tape. 

• Measure the tape –– it should be about the same length as the area where you'll apply it –– and cut it into a strip. Some brands have pre-cut strips or dotted lines along the back that indicate where to cut strips. 

• Remove the paper from the back of the tape. You can twist the strip to tear the paper. Try not to touch the adhesive. 

• Apply the strip to the affected area. One way to do this is to apply the first two inches of tape to the targeted area. Then, gently stretch the tape until you reach the last two inches of the strip. Place the last two inches on your skin without stretching the tape. 

• Rub your hands along the top of the tape to make sure it is secured and to activate the adhesive. 

How do you remove kinesiology tape?

Many brands claim that you can wear kinesiology tape for several days. But some experts recommend wearing it for a maximum of 24 hours to avoid skin irritation and breakdown, which can lead to infection. This is another reason why talking to a healthcare provider before using kinesiology tape is important. 

When you're ready, there are several ways to remove kinesiology tape safely. For example, you might be able to remove the tape in the shower gently. 

Here's one way to remove particularly sticky strips without damaging your skin:  

• Apply lotion or baby oil along the top of the tape, and wait a few minutes. 

• Peel the corner of the tape up. 

• Use one hand to remove the strip slowly. Use the other hand to press the area, gently pulling your skin away from the tape. 

When should you not use kinesiology tape?

You should not use kinesiology tape if your healthcare provider advises against it. You should also avoid using it in the following situations: 

• Over an acute infection

• Over an open wound

• Over a deep vein thrombosis

• If you have cancer

• If you have an allergy to the tape's materials

Why trust our experts?

Written by:

Jasmine Marcus, PT, DPT, CSCS

Jasmine Marcus, PT, DPT, CSCS, is a licensed physical therapist and a certified strength and conditioning specialist through the National Strength and Conditioning Association (NSCA). She has practiced in orthopedic physical therapy for over 6 years, treating patients of all ages and abilities, including Olympic athletes.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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