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How to Tape Yourself – Step by Step

On this page, you’ll find important information about what you need to know for a successful taping treatment, and you can click through to information about the injury or complaint you want to tape.

Recent graduation research carried out at FysioTape shows that 79.4% of customers who purchase tape from us are able to apply it themselves. Within this group, 58.15% learned how to tape a specific injury from a physiotherapist or another qualified professional. Even after their treatment has finished, many people choose to continue using kinesiology tape because it allows them to train with less discomfort and move more confidently during everyday activities.

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Find the solution for your issue:

Wrist Taping

Looking for clear guidance on how to tape your wrist for different types of pain or injuries?
There are different types of wrist injuries, which can vary in severity depending on the nature of the injury.

Ankle Taping

Would you like to learn how to tape your own ankle?
Find your ankle complaint via the button below and follow the step-by-step instructions, supported by photos and video, to easily apply kinesiology tape to your ankle yourself.

Knee Taping

Looking for a clear explanation on how to tape your knee yourself?
Use the button below to find information on how to tape your knee injuries or complaints yourself.

Foot Taping

Looking for a clear explanation on how to tape your foot yourself?
Click the button below for step-by-step taping instructions to successfully tape your foot.

Arm Taping

Want to tape your arm and elbow yourself?
There are several types of arm and elbow injuries, which can vary in severity depending on the specific type of injury. Learn how to tape via the button below.

Hand and Finger Taping

Looking for clear instructions on how to tape your hand yourself?
Use the button below to find information on how to tape your finger or hand yourself in case of a sprained thumb or finger.

Shoulder Taping

Injured your shoulder and looking for a clear, step by step guide to tape it yourself?
Use the button below to choose your specific complaint and open the step by step taping instructions to successfully tape your shoulder.

Calf Taping

Looking for a clear explanation on how to tape your calf yourself?
We offer several step-by-step taping guides to help you successfully tape your calf.

Thigh and Hip Taping

Do you have a hip or thigh injury and want clear instructions on how to tape it yourself?
Learn how to self-tape your hip and thigh and apply the tape correctly. Click on the button below.

Groin Taping

Do you have groin pain or an inner thigh injury and want clear instructions on how to tape the area yourself?
Learn how to tape your groin yourself to relieve discomfort and support recovery.

Face Taping

Looking for a clear explanation on how to tape your face yourself?
For certain facial concerns, it’s also possible to apply kinesiology tape to the face. Use the button below to discover how it’s done.

CrossLinq Taping Guide

CrossLinq grid patches (Crosstape) are remarkable patches with powerful effects!
We’ll show you how CrossLinq works and demonstrate several practical applications for common complaints that many people experience

Scar & Bruise Taping

Want to tape scars and bruises yourself?
For scars and bruises (haematomas), there is a special taping technique that helps soften and improve scar tissue while promoting faster recovery of bruising.

Menstrual Pain Taping

Want to learn how to relieve menstrual pain using kinesiology tape?
Many women experience various symptoms before or during their period such as abdominal cramps. When symptoms occur, kinesiology tape can also be used to provide relief.

Elbow taping

Looking for clear instructions on how to tape your elbow yourself in case of an injury?
There are several types of elbow injuries, which can vary in severity depending on the specific type of injury. Learn how to tape via the button below.

Back taping

Looking for a clear explanation on how to tape your back yourself?
Use the button below to find more information about taping for back pain.

Neck taping

Do you suffer from neck pain, such as stiffness, tension headaches or discomfort in your upper back?
Taping can be an effective way to relieve these symptoms and improve your range of motion.

The use of colored elastic tapes (such as CureTape, kinesiology tape, medical tape) for treating various injuries and complaints has increased over the past 20 years. Approximately 75% of physiotherapy practices use tape as part of their treatment.
FysioTape introduced this taping method in Europe in 1998 and has since trained over 15,000 (physio)therapists in this technique.
In recent years, the number of consumers ordering tape directly from us has been growing. Physiotherapy treatments covered by health insurance are limited, and tape is not reimbursed by insurers. These developments have led clients to purchase the tape themselves and bring it to their treatments. With instruction from their therapist, they can continue the treatment at home.

Why do people tape themselves and order CureTape, kinesiology tape?

In 2021, we conducted a study as part of a graduation project among physiotherapy practices and consumers who order from us. A total of 304 practices and 319 consumers completed the survey, revealing remarkable results for us.

The consumer’s motivation for ordering tape from us:

9.7% brings the tape to the clinic for treatment.
58.9% ordered the tape for an injury, complaint, or preventive use.
21.9% uses tape for a chronic condition.
9.5% other: fixation tape for feeding tubes, glucose monitors, cosmetic purposes, and study-related projects.

At the time of purchase, 79.4% of consumers were able to tape themselves. Of this group:

58.15% learn to tape from their (physio)therapist.
6.6% learn to tape through a course.
25% have learned it through instruction books, videos, and photo tutorials.

Tape instructions from Christina

For all self-taping options, I have chosen tape applications that are easy to apply yourself using these instructions. To ensure the treatment is safe, I provide practical tips to keep in mind before, during, and after taping. These are based on my years of practical experience. If symptoms persist, always consult a therapist or your doctor. Good luck with the taping!

Christina Peter

Physiotherapist and Tape Instructor

Elastic Taping: Basic Principles and Tape Information

In the world of sport, colourful kinesiology tapes continue to stand out across almost every discipline. Whether it is the European Championships, the World Championships or even the Olympic Games, it is rare to find an event where athletes are not competing with visible strips of tape on their bodies. Kinesiology tape has also become a trusted tool in the daily routine of many therapists, who use it to support the recovery of injuries and other physical complaints.

Therapists frequently teach clients how to continue their treatment at home through self-taping. This is especially helpful for straightforward injuries or when someone wants to prevent sport-related problems from returning. With the right guidance, many people can apply their own tape safely and effectively.

Common examples include taping for irritation of the Achilles tendon, tennis elbow, calf cramps or strained muscles. The number of potential applications is extensive, which is why expectations are often high. Although scientific research is still developing and evidence remains limited, users consistently describe positive experiences. Early studies also show encouraging results. What matters most is that taping can lead to a clear and sometimes measurable improvement in movement, and this can occur immediately after the tape is applied.

Of course, just sticking some tape on a sore knee isn’t enough. To get the desired effect, it’s important to understand a few key points, such as:

What are these colorful tapes used for?
How do they work, and what kinds of complaints can they help with?
How do you cut the tapes?
What techniques exist for applying the tape?
Do the colors have any effect?
When should I not use tape?

What is elastic taping, medical taping, or kinesio taping?

Kinesiotaping is a treatment method that uses elastic tape to address various injuries and physical complaints. Around 80% of physiotherapy clinics use this tape as part of their treatments, but it is also widely used by individuals to move and exercise safely and pain-free.

Taping originated in Japan and was introduced to Europe in the late 1990s. It is based on an idea by Japanese chiropractor and kinesiologist Kenzo Kase, who began experimenting with different materials and treatment techniques in the 1970s. He was searching for a method and material that could relieve pain without the use of medication.

Until then, only non-elastic tapes were used to stabilize injured joints — especially white sports tape. Kenzo Kase was the first to experiment with elastic materials, and from this, he developed the Kinesiotaping method.

Since then, taping has become a global practice and has been further developed by various therapists and physicians. The method is also known as Medical Taping.

Properties of CureTape, the elastic tape for self-taping.

This tape is made from a material with specific properties, where elasticity is especially important. The elasticity acts like a “second skin.”

Elasticity

Non-elastic tapes (often stiff white tape) are used to restrict movement in order to stabilize joints. These rigid tapes are still commonly used in sports like volleyball or handball. For example, fingers are taped together to prevent injuries.
From a medical and scientific perspective, it is now understood that it is important to “keep moving.” Patients with whiplash wear neck braces less frequently, and fractures are increasingly treated with splints instead of casts. The body should decide for itself which movements are possible and which are not. The goal is to encourage as much freedom of movement as possible.

Elastic tapes follow this principle; natural movements are not restricted—in fact, they are supported. The tapes have a pain-relieving and relaxing effect, thereby promoting mobility.

Material

Elastic tapes are made from high-quality cotton or viscose, stretchable lengthwise, and as elastic as human skin. On the back of the tape is a skin-friendly acrylic adhesive layer with a wave pattern. This significantly reduces the risk of skin irritation compared to, for example, a regular plaster that often contains a latex adhesive layer. The adhesive strength of the tape is activated by body heat, rubbing the tape, and movement. The tape is breathable, and its air- and water-permeable structure prevents skin irritation or damage. Additionally, the tape is water-resistant, so it does not need to be removed during showering or skin cleaning. Tape can be worn continuously for several days without problems. Thanks to these properties, you can keep moving, feel no restriction, and experience the tape as non-intrusive.

The tape used in the self-taping instructions on this site is from the brand CureTape®, a medically approved, safe product that can be used without concern. CureTape is the most widely used tape brand among professionals for treating their clients’ complaints and injuries.

What effects can you notice when using tape?

The main effects of elastic taping can be divided into the following categories:

Activation of lymphatic circulation and blood flow.

Pain reduction and pain management.

Influence on connective tissue and muscles.

Restoration of joint function and stabilization.

Positive effect on internal organs.

1. Activation of lymphatic circulation and improved blood flow.

As long as our body is balanced and functioning well, we do not notice how naturally our body systems work. The lymphatic system plays an important role in this. The lymph vessels run throughout our entire body and ensure the drainage of excess tissue fluid, i.e., nutrients, toxins, and waste products. When you, for example, sprain your foot, the ankle swells, the joint is painful, and movement is clearly limited. What happens? Simply put, an injury to the musculoskeletal system leads to increased fluid accumulation, which causes pressure on the blood vessels and swelling. Lymph fluid accumulates in the tissue because drainage through the lymph vessels no longer flows smoothly. Blood vessels get damaged, resulting in a hematoma. The skin is tense. After a tape is applied to the affected body part, the skin is “lifted” by the elasticity of the material. Due to the lifting effect, there is more space in the skin layers under the tape and the pressure in the tissue decreases. Since the tape forms an elastic connection, the skin is not only lifted but also massaged with every body movement. Moving the affected tissue is important because this is when the actual effect is expressed. The increased space between the skin layers has a relaxing effect on the entire structure. The tissue relaxes, the lymph fluid starts moving again so that harmful substances can be removed. The blood can flow again, which promotes the formation of new blood vessels, i.e., healing. The swelling decreases and the injured area can move more easily again.

2. Pain relief and pain management

Pain is an unpleasant sensation that limits our daily activities. Physical pain is a very complex sensory perception that serves as a protective and warning mechanism. Across the entire surface of the body, in almost all tissue structures and organs, nerve endings are spread, the so-called nociceptors (“pain receptors”). These receptors are stimulated by pressure, heat, cold, or chemical substances and cause a sensation of pain. They detect and measure the intensity and progression of a pain stimulus and raise an alarm in case of harmful effects. The nociceptors are increasingly located in the dermis and partially also in the upper skin layer, the epidermis. For this reason, they can be effectively influenced with tape. What happens if you bump your hand, for example? The body reacts immediately and we pull the hand immediately toward the body. With the other hand, we rub it protectively. Only when the pain impulse has reached our central nervous system is the pain information processed and consciously perceived by us. However, there are many other receptors that send nerve impulses, all different in speed. The signal of a movement or a touch is perceived faster than a pain stimulus; a touch seems to suppress a pain impulse. For this reason, you rub immediately over the place where you bumped yourself. This effect is also used in taping. As soon as the tape is applied, the skin underneath is continuously “stroking,” rubbed, and very lightly mobilized. Pain decreases, blood circulation increases, the tissue experiences less pressure, and natural movement is stimulated.

3. Influence on connective tissue and muscles

One cause of muscle pain, movement limitation, tension, and inflammation can be hardened and adhered fascia. Fascia are thin, white fibers that form a connective tissue network. Built up like a kind of spider web, it surrounds the entire body, especially muscles and tendons, but also organs and blood vessels. Due to the structure of the fascia, the tissue is held together and can adapt to the continuously changing environment. The tissue is also continuously supplied with a watery fluid that helps to keep it elastic. How can this fascia cause discomfort and what does it have to do with tissue tension? Fascia is not “dead.” Fascia consists not only of tissue but is also provided with many nerve endings, pain and movement receptors, and thus forms a central organ of body perception. You can measure where it tightens, pulls, and pinches; due to lack of movement and incorrect loading, the fascia can adhere, become dull, and harden. This can lead to inflammation of the fascia and cause pain. Since the fascia network begins directly under the skin, this tissue can be influenced very easily from the outside. A small, minimal pressure or pull is already enough. The tape works like a kind of “fascia massage,” loosening adhesions. In combination with body movement, the fascia becomes supple again, fluid distributes, pain is relieved, and mobility increases. Another goal of taping is to improve muscle function. Permanent one-sided loading is often the cause of an imbalance in the muscles, which can lead to pain. By applying tape, different receptors in the skin are stimulated. The skin is influenced via the tape and reacts with a change in the underlying musculature. Depending on the direction in which the tape is applied, muscle tension increases or decreases. Often the intention is to reduce muscle tension. For this reason, most muscle tapes in this book have a relaxing effect.

4. Restoration of joint function and stabilization of joints

Our nervous system is confronted by our senses with an enormous flood of information from our body and our environment. The vast majority is processed unconsciously and not further registered. It happens automatically; for example, we do not have to think about how we move. This complex process of movement is carried out as a matter of course. Only when a movement does not proceed smoothly do we become aware of how many individual functions contribute to a small movement. As soon as this becomes difficult for us, we tend to move less spontaneously. However, it is precisely movement that promotes blood circulation in the joints, muscles, and fascia. When taping joints, the goal is to improve both the sense of movement and joint function. Proprioception, i.e., body awareness, is stimulated, which activates joint mobility. The joints are stabilized, which promotes natural movement and improved posture. The advantage of elastic tape is that the connection is supported to a certain extent but not restricted. It feels more stable and the movement feels “safer.” Elastic tapes can also be used to support ligaments and tendons. Ligaments connect bones to each other and ensure that the respective joint remains stabilized. Tendons form a connection between muscles and bones and transfer forces from the muscle to the bone. In the case of a stretched ligament, it is possible to support the painful joint with tape.

5. Positive effect on internal organs

Constant one-sided loading or movements can lead to overloading of the body, which may manifest in pain, muscle tension, joint pain, and signs of fatigue. This can lead to tissue changes in parts of the body. Taping can have a positive influence on the internal organs and the musculoskeletal system, as well as on imbalances and overloads, via the skin. Although tape is only applied on the skin surface, it also stimulates deeper body structures via numerous receptors. The organ-related skin zones are relaxed, which has a positive effect on the organs. Especially the influence on connective tissue leads to a clear, improved mobility. The skin is the largest organ of the human body and can be very well influenced by small stimuli.

Do the different colors of kinesiology tape affect the treatment? Which color should I choose?

That colors have a psychological effect is undeniable; just like many healing methods, taping also works with colors. The theory behind this is that different colors can influence various processes in the body.
However, the most important effect of taping has nothing to do with the color. We acknowledge the psychological aspect of colors. Choose a tape color that you like. That is already a good start to a taping treatment.

From the perspective of color therapy, the colors have the following meanings:

◗ Brown/beige is a neutral color that can be worn inconspicuously. The color symbolizes earth, openness, independence, and has a stabilizing property. Brown/beige tape is mainly chosen when you don’t want the tape to stand out. A neutral color is suitable for any complaint.
◗ Green is a color that promotes relaxation, calmness, and harmony. It provides balance and can be used for various complaints.
◗ Black is most commonly used in America and belongs to the category of “achromatic colors (colorless).” In Western culture, black is the color of death but also represents individuality and independence. Black is considered mysterious and powerful and is a popular tape color chosen by many people.
◗ Blue has a calming, relaxing, and at the same time cooling effect. The color represents water, coolness, calm, and provides relaxation. Blue tape is a popular color often used for active inflammatory processes, pain relief, or swelling.
◗ Pink looks fresh, young, bright, and very dominant. The color is classified as optimistic, pleasant, and positive. Pink is considered a warm color and is better not used on inflammations and/or fresh wounds.
◗ Red is one of the most eye-catching, strong colors with powerful characteristics. It is often used to generate warmth and activity in deeper tissue structures. It is the color of fire, energy, warmth, joy, and love. Red stands for vitality, attention, and has a stimulating and uplifting effect. For this reason, red is not used on inflammations and fresh wounds.
◗ Orange is also a warming, eye-catching color, considered stimulating and energizing. This color is also less often used on inflammations and fresh wounds.

The tape colors shown in the photos and videos on this site’s tape instructions are chosen randomly for illustration purposes. Choose the color that suits you.

Tape shapes – Why do you cut the tape in a specific shape?

The tape can be cut into different shapes. There are I-, Y-, and X-tapes, as well as lymph tapes (in the shape of an octopus). Once it is determined which part of the body needs to be taped, the tape is adjusted and cut accordingly. The instructions explain the different tape shapes used during treatment.
Almost all taping techniques use standard 5-centimeter-wide tape rolls.
For all tape applications, it is recommended to round off the corners so that the tape adheres optimally to the skin.

The I-Tape

The I-Tape is the simplest and most commonly used tape shape. It is a straight piece of tape with rounded ends. It can be applied in widths of 5 centimeters, but also in narrow strips of 2.5 or 1 centimeter wide. It is cut along the length of the roll.

The Y-Tape

The tape is cut lengthwise from the middle to the desired length, creating a Y shape. Sometimes it also resembles a V, depending on the length of the base and both ends. The length of the strips depends on the body part to be taped.

The X-Tape

When an I-Tape is cut lengthwise at both ends up to the middle of the tape, leaving about 5 centimeters in the center as a base, an X-Tape shape is formed.

The lymph tape or “octopus”

With an I-tape, a 5-centimeter base remains. From the other end, the tape is cut lengthwise into four equal, rounded strips. This creates an octopus shape.

CrossLinq grid plasters

The cross-shaped plasters are usually skin-colored, made from non-elastic material, and have a grid pattern. Available in 3 sizes (S-M-L). Size M is most commonly used and has 4 horizontal and 3 vertical stripes.

How do I apply the tape correctly? How much stretch should I use? What techniques are there, and in which direction should I tape?

The Three Parts of a Tape Strip

Each strip of tape is divided into three sections: the base, the working part, and the anchor. When applying the tape, it is important to know where the base is placed, whether or not the tape should be stretched, and in which direction the tape runs. The direction of the tape always depends on the area being treated.
When there is no movement and the muscle, skin, and tape are relaxed, the tape has only a very slight effect. The tape only exerts a pulling force on the skin and affects deeper structures when movement occurs.

The actual effect of the tape unfolds only during movement.

Base

The base of the tape is the start of every application technique and is usually applied without tension. The base can be located at one end, both ends, in the middle, or anywhere on a tape strip.

Working Part

The working part runs over the area to be treated and is applied with more or less stretch, depending on the technique and tape shape.

Anchors

The anchors (also called tape ends) are always applied without stretch. This is very important because otherwise it can cause skin irritation and blisters.

How much stretch should I use?

Tape is almost always applied with a stretch intensity of 10 to 15 percent. In most cases, this means it is stretched very little. A minimal shift of the skin is enough to achieve the desired effect. Moreover, some tapes stay on the skin for several days, so if the taped area becomes overly irritated, this can have a negative effect.
Because there are different types of pain and various body structures to treat, the amount of stretch can vary. In some cases, tape is applied with a lot of stretch; in others, without any stretch. The deciding factor is the complaint being treated.
When tape is stretched to its maximum, the material loses its elasticity and no longer shrinks.

This provides a more stabilizing effect. For example, this technique is used to stabilize an ankle joint.
In cases of swelling, always tape without stretch, because the pressure in the tissue is already increased due to the swelling. In this case, it is sufficient to apply the tape loosely on the skin to reduce the swelling.

The stretch of a taping technique can be expressed in percentages:

◗ 0-5 percent: no stretch
◗ 5-15 percent: light stretch
◗ 20-50 percent: significant stretch
◗ 75-100 percent: maximum/full stretch

Techniques for Applying Tape:

Lymph Taping or Drainage Technique
Muscle Technique
Ligament Technique
Correction Technique
Star Technique
CrossLinq Technique

1. Lymph Taping or Drainage Technique

The lymph taping technique is used for lymphedema after surgery or injury and in other chronic diseases to improve lymphatic drainage.
By applying these lymph tapes, the upper skin layer is slightly lifted, creating space between the upper and lower skin layers. Pressure is reduced, stimulating the lymph vessels and improving the drainage of lymphatic fluids. Swelling is reduced. Additionally, the skin and underlying tissue are stretched and massaged through the lifting effect of the tape combined with body movements. Tissue hardening improves and can be resolved. For some complaints, lymph tapes must be combined with manual lymph drainage. For this reason, only acute injuries are treated with self-taping.

Principle of Lymph Taping
In most cases, a 5-centimeter-wide tape is applied—the body part to be treated is placed in a stretched position. The tape is cut lengthwise three times, keeping a 5 cm base. This creates four strips, each 1.25 cm wide, with all corners rounded with scissors. The tape base is applied without stretch near the lymph nodes.
Important: When applying the base, the body part should be in a neutral position (at rest, not stretched).
After the base is applied, the backing paper is removed, and the individual strips are loosely placed on the skin. Only then is the body part pre-stretched and the individual tape strips carefully applied without stretch, spaced about 1 centimeter apart on the skin.
Finally, gently rub over the tape application to activate the adhesive layer.

2. Muscle Technique

Sometimes constant, one-sided strain or performing an unusual daily activity can lead to overuse of muscle tissue. This can disturb the balance between affected muscles and surrounding tissue.
A well-functioning muscle system is the basis for optimal freedom of movement. When applying muscle tape, the tape stimulates the skin, which influences the tension of the taped tissue. Muscle tension changes as a result.

Tape can reduce tension (relaxing taping) or increase tension (activating taping).
Another effect of taping is pain reduction, allowing movement to become easier and better. Additionally, this taping technique promotes blood flow in the tissue, speeding up healing. Generally, it improves muscle load capacity.
When tape is applied to the skin, a certain “pulling direction” is created. The skin is first stretched, then the tape is applied, affecting the various receptors in the skin. Therefore, it is important at the start of a taping treatment to clearly know whether you want to relax, support, or activate the muscle.

Skeletal muscles start at the origin (the base of the muscle), which is a fixed attachment point. This point remains in position during muscle movement. A muscle ends at the insertion, a mobile attachment point that moves during muscle movement. The fixed point is closer to the body’s center than the mobile attachment point.

Muscle Relaxation
If you want to relax a muscle because tension causes pain, for example from cramping or overuse, tape is applied from the muscle’s insertion toward the origin (from the mobile point to the fixed point). Imagine the pulling direction of the tape following the muscle’s function. This stimulation has a relaxing and pain-relieving effect.
mobile point → fixed point = relaxation

Activating the Muscle
If muscle tension needs to be increased, for example in case of muscle weakness, tape is applied from the origin to the insertion (from the fixed point to the mobile point). In this method, the tape’s pulling direction is opposite to the muscle function. This stimulus increases muscle activity.
fixed point → mobile point = activation

The tape techniques for muscles used in self-taping applications mainly have a relaxing effect.

3. Ligament Technique

The ligament technique is used for injuries and overload of tendons and ligaments. The goal is to support and, if necessary, unload overloaded structures in cases of joint problems and painful movement restrictions. The advantage is that movement is fully supported without limiting freedom of movement. When tape is applied with increased or maximum stretch, receptors in the skin are stimulated, and joint movement in a painful direction can be restricted.
The affected area is unloaded, pain reduced, and resilience improved. The goal is to achieve normal joint function with proper movement.

4. Correction Technique

The correction technique can bring a structure, such as the kneecap, into an optimal position, which has an activating and pain-relieving effect. The intention is also to improve the function of the structure and allow correct movement direction.

5. Star Technique

In this technique, four strips of tape are placed in a star shape on top of each other with strong pulling force toward the center of the strips. This technique is also called the “hot spot” method. The star tape relieves tissue at the central point, improves blood circulation, and reduces pressure in the tissue. It can be applied to all pain points and is a very effective, generally applicable technique.

6. CrossLinq Technique

The CrossLinq (small grid plasters) consist of small, non-elastic strips arranged in a grid pattern. They are mainly used to treat pain and acupuncture points. Scientific proof of the effect of CrossLinq is still lacking. However, it is believed that these grid tapes can remove (energy) blockages in the body and relax the over-stimulated area.
Applying this grid tape is relatively simple. When you feel a clear pain point, apply the tape diagonally at a 45-degree angle in the direction of the tissue fibers.

Contraindications – Advice on when not to tape.

In some situations, with certain diseases and conditions, the advice is not to use taping.

◗ Pregnancy: Although there is no scientific evidence to date, I generally advise against taping during pregnancy (especially in the abdominal and lower back areas). In such cases, taping should always be discussed with a specialist and should not be applied independently.
◗ Open wounds, surgical wounds: tape may only be applied on intact and undamaged skin.
◗ Fresh injuries, unexplained complaints, fractures: taping should be avoided in cases of injury or complaints where no precise diagnosis is available. In such cases, first consult a doctor or therapist.
◗ Allergies and skin diseases: If allergic skin reactions are expected, it is advisable to test skin tolerance in advance by applying a small piece of tape on the inside of the elbow or wrist. Occasionally, the adhesive may cause severe itching. In that case, the tape should be carefully removed immediately. For skin diseases (e.g., neurodermatitis, eczema), tape must not be applied to the affected areas.
◗ Sensitive, thin skin: In cases of lax connective tissue or skin, it is advised to be very careful when applying tape. Apply the tape with very little stretch and make sure no skin folds form underneath. When removing tape, be very gentle. It is best to treat the tape with an oil-based body lotion, alcohol, or Stirilium to dissolve the adhesive layer, allowing the tape to be removed carefully.
◗ Medication use: Caution is required when taping if certain medications are taken, such as blood thinners, as skin injuries may occur.
◗ Varicose veins.
◗ Thrombosis/thrombosis risk.
◗ Tumors.
◗ Fever.

If the pain is severe and persistent, you should always consult a doctor or therapist. Self-taping is not recommended in these cases.

Tips for a successful tape treatment.

Prepare carefully for a taping treatment. Make sure you have everything at hand and take enough time, especially in the beginning.

Before starting a taping treatment, it should be clear:

◗ Is the cause of the complaint or pain clear? If the pain is mild or light, you can tape yourself. If you are unsure of the cause of the problem or complaint, ask a professional therapist for advice.
◗ Are the application possibilities clear? Check which application and technique should be used for the complaint. Techniques you can choose from include lymphatic taping, muscle technique, ligament technique, correction technique, and star technique. If you plan to exercise, the tape should be applied at least half an hour beforehand.
◗ Do you have the materials ready? Prepare all materials needed during the taping treatment, such as tape, scissors, mirror, chair, stool, table… The skin must be clean, degreased, and not too hairy. In case of doubt, remove the body hair in the area to be taped (preferably not by shaving, as this can cause small wounds).

What to pay attention to during taping:

◗ Stay focused.
◗ Avoid unnecessary careless mistakes and make sure you apply the tape correctly.
◗ Pay attention to a good starting position (this is explained in the practical section for the specific application).
◗ Avoid too much stretch on the tape! There should be no folds in the tape, no skin folds, or pressure points.
◗ The skin under the tape may itch at first due to improved blood circulation. If the itching persists, remove the tape immediately. Although the material is latex-free, skin irritation can sometimes occur.
◗ If the tape causes new pain or the pain increases, remove the tape immediately.
◗ Never apply tape over open wounds, skin injuries, fractures, unclear clinical symptoms, vascular diseases (thrombosis, diabetes), or pregnancy. In these cases, I advise you to refrain from taping. Consult a doctor or professional therapist first!
◗ Activate the adhesive layer gently. The tape’s adhesive is activated by body heat. Rubbing the tape increases its adhesion. This improves the functionality and durability of the tape and ensures optimal comfort (depending on the body area, tape can remain in place for 3 to 7 days).
◗ After showering or cleaning the skin, allow the tape to dry gently. Pat the area dry with a towel; do not rub.
◗ Do not use a hairdryer to dry the tape. Excessive heat can cause the adhesive to stick more strongly to the skin, which may cause small skin particles to come off when removing the tape.
◗ If a part of the tape loosens, you can carefully trim it off. Do not reattach the tape, as it is designed for single use only. If a larger part of the tape construction loosens, it will no longer have the desired effect. In that case, carefully remove the tape and apply a new one if necessary.

What to watch out for when removing the tape:

◗ Remove the tape carefully and always in the direction of hair growth with the skin stretched. Removing it in the shower is possible; however, the tape is water-resistant and water does not dissolve the adhesive. The use of an oil-based body lotion, baby oil, alcohol, or Sterilium is recommended. Moisten the tape with one of these to loosen the adhesive from the skin and make removal easier.
◗ Before applying new tape in the same spot, it is sometimes advisable to wait and give the skin some rest. Wait 24 hours and let the skin “breathe.”