How to Use Kinesiology Tape for Your Knee, Shoulder, Ankle, and More

How you apply Kinesiology Tape, or KT tape, is important to reducing aches and discomfort in places like the knees, shoulders, ankles, and more. It’s not magic. It takes a specific technique to alleviate pain you might be feeling and to get your body properly supported as it recovers. In this article, we dive into how kinesiology tape works and specifically how to apply it on the knees, shoulders, and ankles.

What Is Kinesiology Tape?

Kinesiology tape was first developed in the 1970s. Highly flexible and stretchy, it is strategically applied to an injured area. When properly applied, it lifts the skin and decompresses the connective tissue, allowing lymphatic fluid buildup to move freely and thereby reduces pressure on this part of the body.

KT tape differs from athletic tape which is stiff and rigid, and limits movement. Kinesiology tape does not restrict motion and allows you to move with ease, stretching and adapting with movement. 

The key to getting the full scope of benefits from KT tape is proper application. When it’s not properly covering an area, kinesiology tape won’t do anything for your sore muscles or pain. The tape may detach or pull on the skin as well. 

How to Apply Kinesiology Tape Properly

Before you apply KT tape, be sure to purchase the high quality and comfortable tapes. The great example is Dynamic Tape. The brand uses biomechanical technique to make extremely soft and highly comfortable tape to manage muscle strains, ligaments sprain as well as overuse. These tapes are excellent option for people with sensitive skin.

After choosing the tape, you need to clean any dirt, oil, or lotions from the skin. A strip of kinesiology tape will adhere to the skin better when it’s clean. Also, always apply kinesiology tape at least 1 hour before you begin an activity.

How to Apply Kinesiology Tape for the Knees

  • Start with Dynamic Tape Beige with Beige Tattoo
  • Use two full strips and two half strips. 
  • Bend the knee and apply a half strip directly below the kneecap. Apply it with no stretch on both sides of the knee.
  • Take a full strip and place it on the inside of the quad, a few inches above the knee. Go to the top of the kneecap, apply the strip around and below the kneecap to the outer side of the lower leg with a moderate stretch.
  • Rub everything down to activate.

The result is an ‘X’ around the bottom part of the kneecap and a piece of tape horizontally wrapped around.

How to Apply Kinesiology Tape for the Shoulders

  • Use two full strips.
  • Place the anchor 4 inches below the shoulder joint on the outside of the arm, directing upwards. Reach the injured arm across the chest to stretch the back of the shoulder and apply the strip up the back of shoulder with a light stretch. Continue up the shoulder.

The result will be a sort of upside-down ‘U’ curving around your shoulder and facing outward from the arm.

How to Apply Kinesiology Tape for the Ankles

  • Use three full strips.
  • Apply the anchor with no stretch on the outside of the ankle, in front of the ankle bone. Pull it under the heal and up the inside of the ankle with a moderate stretch.
  • Repeat this step three times, always wrapping around the back of the heel and then towards the inside.

The result will be three strips of KT tape pulling upward slightly and wrapped around the heel, supporting the ankle. If you use KT tapes frequently, you can buy Dynamic Tape Bulk Roll to save money. With the length of 31 meters, you can use it for a long period of time. 


Find high-quality kinesiology tape, or KT tape, on Black Friday sale 2022 at this month.

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