A Quick Guide: How to Strap a Hamstring with Kinesiology Tape

Kinesiology tape, also known as KT tape or physio tape, is a thin, elastic physical therapist tape commonly used to manage pain and support muscles during physical activities and the rehabilitation process. It is popular among athletes and active individuals because it provides structural support without limiting movement and improves blood flow. 

Athletes frequently suffer from hamstring injuries, also known as “pulled hamstrings,” especially while participating in sports that require running, jumping, or abrupt direction changes. 

A systematic review and meta-analysis found that the incidence of hamstring injuries in field-based team sports, including Australian football, is approximately 0.81 injuries per 1000 hours of exposure. This accounts for about 10% of all injuries sustained in these sports.

Anyone can also experience a hamstring sprain during personal training. That’s why it’s crucial to invest in a quality gymnasium with quality equipment.

Knowing how to strap a hamstring with kinesiology tape is essential, as the hamstring muscles are most prone to injury during physical activity.

Let’s find out how you can do this.

What is the Anatomy of the Hamstring Muscle Fibers?

The hamstring group consists of three primary muscles located at the back of the thigh or upper leg:

• Biceps Femoris: This muscle has two parts (long and short heads) and is responsible for knee flexion and hip extension.
• Semitendinosus: This muscle aids knee flexion in a stretched position and internal leg rotation.
• Semimembranosus: Similar to the semitendinosus, it also assists in knee flexion and internal rotation.

The hamstring muscles originate from the ischial tuberosity, a bony prominence at the pelvis’s bottom. The tendons of these muscles then attach to different areas on the lower leg bones (tibia and fibula). These muscles are named after their shape and location about each other, with “biceps” referring to two heads and “semitendinosus” meaning half-tendon.

How Can You Strap a Hamstring Strain with Kinesiology Tape?

Hamstring strapping with kinesiology tape can provide support and alleviate pain. Here’s a step-by-step guide to applying kinesiology tape effectively to improve muscle function:

1. Preparation: Make sure the skin is dry and clean. Shave any extra hair to improve the tape’s adhesion.
2. Measure the Tape: Cut three strips of kinesiology tape, each approximately the length from the ischial tuberosity to just above the knee crease. Round the edges to prevent the tape from peeling.
3. Positioning the leg: Sit with your leg slightly bent at the knee.
4. Application: Anchor the first strip just above the ischial tuberosity. Apply the tape with a stretch of about 25% while following the muscle’s natural path down to the knee. Repeat the process for the second and third strips, placing them slightly apart to cover the entire hamstring area.
5. Final Check: Ensure the tape is applied smoothly without wrinkles. Perform gentle movements to assess comfort and support to reduce pain.

These methods of taping the hamstring support the muscles and enhance proprioception, potentially reducing the risk of further injury when they restrict movement. If you’re experiencing difficulties with applying kinesiology tape, we’re here to help. Our physiotherapists can teach you the proper technique to apply tape, ensuring you can repeat the process at home.

What are the Common Mistakes When Taping a Hamstring Injury?

When taping a hamstring, people tend to make several mistakes.  While kinesiology taping can be beneficial, several common mistakes can undermine its effectiveness:

• Incorrect Tape Length: Using tape that is too short may not provide adequate support, while tape that is too long can cause discomfort and skin irritation.
• Insufficient Stretch: Applying the tape without adequate stretch can limit its effectiveness in supporting the muscle.
• Poor Skin Preparation: Failing to clean the skin can lead to poor adhesion, causing the tape to lift prematurely.
• Not Following Muscle Path: Taping against the muscle’s natural direction can create tension that may exacerbate the injury.
• Ignoring Individual Needs: Each injury is unique. Not considering the specific nature of the hamstring strain can lead to ineffective taping techniques.

With careful consideration and attention to detail, kinesiology taping can help athletes get back on their feet and into the game faster. Remember to consult a trained professional before applying kinesiology tape. They can provide valuable guidance on how to strap a hamstring injury using this technique for physical therapy. They can also give you other physiotherapy treatment options for such sports injuries.

Final Word

Kinesiology strapping for the hamstring can be an effective way to treat and prevent hamstring injuries. By using the proper taping techniques and avoiding injuries, athletes and physically active people can lessen their chance of hamstring strain and enhance their general muscle function.

Consult a physiotherapist at City Physiotherapy with questions or concerns about kinesiology taping or hamstring tendonitis. Ready to start a journey with better health? Contact us and schedule an appointment. Call us today at 8212 4886 to help you feel great!

FAQs

How long can I keep the kinesiology tape on?

You can keep the tape for 2-3 days before removing it and replacing it with a new piece. This stops any possible irritation or discomfort and lets the skin breathe. 

Can I shower with kinesiology tape on?

Yes, kinesiology tape is water-resistant. However, avoid soaking it for prolonged periods. You can shower with the tape on, but it is recommended that you pat dry the tape gently after showering to avoid scrubbing or rubbing the area.

Is kinesiology tape safe for everyone?

Although typically safe, people with sensitive skin or certain medical conditions should see a doctor before using the kinesiology tape.

Can kinesiology tape help with muscle recovery?

Yes, it can aid in recovery by providing support and reducing pain, which may facilitate rehabilitation exercises. Additionally, kinesiology tape can improve circulation and reduce swelling in the affected area. This can help speed up the healing process and promote muscle recovery. 

How do I remove the kinesiology tape?

Gently peel the tape off in the direction of hair growth. If the removal process is complicated, using baby oil can help.

BACK TO BLOG