![]() Runners especially are drawn to kinesio taping, as the technique is incredibly low-profile and unlikely to get in the way of their running stride. Kinesio tape is most frequently used by athletes-especially those who engage in prolonged activities. Kinesio Taping for Injuries and Chronic Pain That means that sweating and getting the area wet isn’t as much of an issue as it was with traditional bandages injured athletes and other patients were once given. Yet the cotton fibers that also comprise the material wick moisture away. The acrylic adhesive component in kinesiology tape is activated by body heat, meaning that as soon as your physical therapist applies the taping system, it will begin working. ![]() Unlike a standard ACE bandage, that will typically wear over time and not be as effective with later uses, the Kinesio tape is one-time use and designed to last all day-sometimes even longer! The tape is cut to fit the area in need of reinforcement, and lasts all day. This type of kinesiology tape can be purchased through your physical therapist or at a local sport goods store, and comes in a roll of tape in a variety of colors. While traditional bandages have long been used to provide additional support during injury recovery, kinesio tape is the first of its kind. Kinesio tape is specialized to react to body heat, providing added support by staying firm and in-place all day. While using tape to wrap injured areas is not inherently new, the use of kinesio tape is different. The tape exudes a pulling force, allowing for free range of motion while still providing a therapeutic pressure to the targeted area. Kinesio tape is a union of old-school pain management strategies and state-of-the-art medical technology, utilizing aspects of acupressure and strategic physical therapy by placing elastic therapeutic tape around problematic areas. You have likely seen athletes, gym-goers, and even pregnant women using the colorful muscle tape in strategic positions as a way of easing pressure on their joints and alleviating pain. Tip Keep your abdominals tight throughout the exercise.Kinesio taping has become much more visible in recent years. Flex your foot and slowly straighten your leg directly in front of you, pushing against the elastic band.Tighten the thigh muscle of your affected leg and bring your knee toward your chest.Place the center of the elastic band at the arch of your foot and hold the ends in each hand.A fitness assistant at your gym can instruct you on how to use the machines safely. If you have access to a fitness center, this exercise can also be performed on a weight machine. Do not use ankle weights with this exercise. As the exercise becomes easier to perform, gradually increase the level of resistance. ![]() You should feel this exercise at the front of your hip, and the front and back of your thighĮquipment needed: This exercise is best performed using an elastic stretch band of comfortable resistance. Main muscles worked: Quadriceps, hamstrings Performing the exercises two to three days a week will maintain strength and range of motion in your knees. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your knees. Length of program: This should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. Gluteus medius and gluteus maximus (buttocks). ![]() Target Muscles: The muscle groups targeted in this conditioning program include: Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. Strong muscles help your knee joint absorb shock.įlexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Strength: Strengthening the muscles that support your knee will reduce stress on your knee joint. Following a well-structured conditioning program will also help you return to sports and other recreational activities. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.Īfter an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision.
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