Tackle runner’s knee...
...with a roll of DayGlo sticky tape
IT IS now ubiquitous kit for any runner serious about their game – strips of coloured adhesive tape that adorn arms, legs, backs and even necks. If you didn’t already know, it’s called kinesiology tape, or K-tape. Viewers tuning in to last week’s London Marathon would have seen countless competitors who looked as if they’d be daubed in DayGlo paint.
IT WORKS… BUT WE DON’T KNOW WHY
AS AN osteopath who treats people with all kinds of running-related injuries, I’m often asked for advice on how to correctly use K-tape. The super-thin flexible material is used to aid muscle recovery and increase a range of motion in joints. The tension created by the fabric retracting over the skin is supposed to boost circulation, leading to these benefits. Although it has actually been around since the 1970s (it was used to treat arthritis pain), studies have failed to show whether relief reported by sportsmen is simply a placebo effect.
As a keen runner myself, I have used it for a calf strain. The skin tension felt beneficial and most likely took my mind of the injury itself. With this in mind, I’ve compiled a guide to taping four of the most common running-related injuries that I see.
BEFORE YOU START
A 16FT ROLL of tape typically costs between £3 and £5. Make sure the tape is prepped beforehand: measure the amount you need and then apply it to clean, dry skin.
Use scissors to round the edges of the tape as this makes it less likely to catch on clothing.
K-tape is very stretchy – to get 50 per cent tension, for instance, stretch the tape as far as it allows, then let it slack down. Once applied, give the tape a rub. The adhesive is stimulated by heat, so this will make it stick for longer.
Of course, always seek medical attention first when an injury is suspected, and mention you are keen to use K-tape.
If you get the green light, read on to learn how to apply it…
KNEESY DOES IT
THE PROBLEM: Patellofemoral pain syndrome is also known as runner’s knee due to how common it is among those who run. There are a number of causes, from imbalance of the hips or core, tired muscles, worn-down cartilage at the joint, flat feet or bad shoes.
Any of these issues can cause extra stress on the knee when running, causing the patella (kneecap) to rub on the femur (thigh bone) when putting the foot down.
HOW TO K-TAPE IT
While seated, measure out a piece of tape long enough to run either side of the knee joint, just below the kneecap. Straighten out the leg in front of you. Make a tear in the middle of the backing tape and peel both sides away, so you stick the middle of the piece beneath the kneecap first at 25 per cent tension. Peel off the paper on either end while sticking the sides down – a bit like you would apply a normal plaster. Now bend the knee to 45 degrees, and measure out a piece long enough to run from mid-thigh to just below the first piece. Tear off the backing at the top and stick it to the inside front of your mid-thigh, then remove the rest of the backing. Apply 50 per cent tension and stick the piece so it goes down the inside of the thigh and curves diagonally across the lower front part of the kneecap, finishing on the outside of the shin. Still at 45 degrees, do the same with a second piece, this time working from the outside of the thigh to the inside of the shin.
THE STRESSED ANKLE
THE PROBLEM: The Achilles is the tendon connecting the calf muscles to the back of the heel bone. When the calf muscles are tight or exhausted, the pressure of running is placed heavily on the tendon, which is why Achilles tendonitis – inflammation of the tendon – is an issue among runners of all levels.
HOW TO K-TAPE IT
The ankle needs to be in full dorsiflexion, pulling the toes towards the shin. Cut a piece of about 12in and anchor it by sticking one end of the tape to the heel. Then pull to 50 per cent tension and smooth it against the skin as you go around the heel and up the tendon, before fastening the final bit, which should not have any stretch. Use a second piece half the size of the previous one. Tear it in the middle to allow movement, and while holding both pieces, stretch to 50 per cent tension, and place both horizontally across the area of discomfort, and stick on the ends you have been holding on to with no stretch.
DON’T GET HAMSTRUNG
THE PROBLEM: A strain or tear of the hamstring is more common in explosive sports as these are the muscles that propel the body forward. However, they are also seen in distance runners, and can make even a gentle jog painful.
HOW TO K-TAPE IT
The hamstring should be on stretch. Achieve this by lying flat on the floor with your leg straight and raised with the heel against the wall. Measure a piece of tape that runs from just above the point of discomfort to two or three inches above the back of the knee. Cut vertically down the middle of the tape, stopping two inches before the end to create a Yshaped piece. Tear the end of the backing paper, placing the bottom of the Y about two inches above the point of discomfort - this should be under no tension. Then, aim to stick either side the Y either side of that sore spot, under about 25 per cent tension.
PUT YOUR BACK INTO IT
THE PROBLEM: Back strain is common after a long run. The erector spinae consists of several muscles that run parallel to the spine. They are at risk of injury in any sport or movement where the spine is rotated and then moved back into a neutral position, which is why longer runs, where this is repeated over a length of time, can lead to pain in the back.
HOW TO K-TAPE IT
Before application, lean forward at the hips to provide a gentle stretch through the muscles, and then stand up. You will need assistance for this: measure two pieces of tape from your belt line to a third of the way up the spine. Ask your helper to apply the tape on one side of the spine along the muscles at 25 per cent tension. Mirror this on the opposite side. If there is any point of your back that you feel is under more strain, apply a piece horizontally (no tension) over it to form an H.