How To Apply Tape & Bandages

Step-by-Step: How to Apply Kinesiology Tape

Here's a general guide for application (for sports and general use — not a substitute for professional physiotherapy advice).

1. Prepare the Skin

Make sure the area is clean, dry, and free of oils or lotions. Trim excess hair if needed to help adhesion.

2. Measure and Cut (If Using Un-Cut Tape)

Cut the desired length and round the corners of each strip to reduce peeling.

3. Anchor the Tape

Apply the first few centimetres ("anchor") with no stretch.

4. Apply with Tension

Stretch the muscle or joint slightly, then apply the middle portion of the tape with about 10–50% stretch, depending on the desired support. Avoid overstretching.

5. Finish with No Tension

The last section ("tail") should be applied without stretch. Rub the tape gently to activate the adhesive.

6. Test Movement

Move the joint gently to ensure comfort. The tape should feel supportive but not restrictive.

7. Wear Time

You can usually leave kinesiology tape on for 2–5 days. It's water-resistant and designed to stay in place through workouts and showers.

8. Remove Gently

Peel slowly in the direction of hair growth, supporting the skin as you go. Removing after a shower can make it easier.

Step-by-Step: How to Apply Adhesive Elastic Bandage

Here's a general guide for application (for mild sprains, strains, swelling, and joint support — not a substitute for professional medical advice).

1. Prepare the Skin

Make sure the area is clean, dry, and free of oils or lotions. Remove jewellery near the area. If needed, trim excess hair to improve adhesion and comfort.

2. Position the Limb

Place the joint or muscle in a slightly stretched, functional position (for example, ankle at 90 degrees, knee slightly bent). This helps provide effective support once wrapped.

3. Start with an Anchor Wrap

Begin wrapping just below the injury site. Apply the first layer with light tension to create a secure base. Do not pull too tightly.

4. Wrap with Even Pressure

Continue wrapping upward (toward the heart) using consistent, moderate tension. Overlap each layer by about half the width of the bandage to ensure even compression and support.

5. Cover the Area Properly

Ensure the injured area is fully supported. Avoid gaps or excessive bulk in one spot. Maintain smooth, flat layers without wrinkles to prevent skin irritation.

6. Secure the End

Press the final section firmly into place. Most adhesive elastic bandages stick to themselves, so clips are usually not required.

7. Check Circulation

Check fingers or toes for normal colour and warmth. There should be no numbness, tingling, throbbing, or increased pain. If any of these occur, remove and reapply more loosely.

8. Wear Time

Adhesive elastic bandages are typically worn during activity and removed at rest or before sleeping (unless otherwise advised by a healthcare professional). Rewrap as needed to maintain support and hygiene.

9. Remove Carefully

Unwrap slowly and gently. If adhesion is strong, peel gradually in the direction of hair growth while supporting the skin to reduce discomfort.