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Simple Ways to Use Kinesiology Tape

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What is Kinesiology Tape?

Kinesiology tape is a stretchy adhesive strip used by athletes, athletic trainers, and physical therapists to aid in pain relief. This therapeutic tape is used to decompress your muscles and joints, lifting away the pressure to allow better blood flow while preventing muscles from over-contracting or over-extending. Redbit’s kinesiology tape differs from those you find at your local pharmacy, as this revolutionary tape has been created with Trennel’s patented Touri-on Technology. Fabric produced with Touri-on Technology not only includes natural performance-enhancing properties, but it can also provide wellness benefits that can speed up muscle recovery.

When do I use it?

This depends on the person, need, and tape. Redbit offers three varieties of tapes to fit your needs.

The Redbit® Extra Strength kinesiology tape uses smaller hexagons and is our most concentrated tape for optimal relief. This tape as the strongest adhesive and the tightest pull, it is best used for recovery but can be used in workouts where you require more joint stability.

Redbit® Extreme kinesiology tape uses smaller, hollow, hexagons for a more concentrated application. This tape allows for more movement while maintaining a tight hold on your muscles and joints. This tape can be used during a workout and kept on for your post workout recovery.

Redbit® Extra Flex is a mild Touri-on tape with enlarged hexagons, made for larger moves and extra flexibility. This tape is best used for working out and everyday use as it allows for the largest range of motion. For recovery, this tape can be applied to areas with slight pain and require minimal support.

How do I use it?

You should always clean and dry the area before use, excess lotions and oils can deplete the adhesive’s effectiveness. Some areas may need to have hair trimmed or shaved depending on the length and texture or the hair. It is best to remove the tape while in the shower after letting it soak under the water, if the adhesive is not lifting you can use a body safe oil to assist in the removal.

The tape can be cut and applied in many different ways, to start, here are eight simple applications you can use with Redbit’s Kinesiology Tape rolls.   

Using V Strips


Stretch the neck by lowering your chin slightly to your chest. Cut a strip of tape to the required length, this will vary by person, and cut down the middle to create a V shape. Place the V strip so that the bottom point is centered on the spine between the shoulder blades and the two top pieces are the base of the neck on both sides. Then, cut another strip of tape, called an I strip, and place it across the center of the V, make sure the ends of this strip are touching skin and not the other tape.


Similar to the neck tape we will need one V strip and one I strip. Place the V strip so the bottom point is midway down the side of the arm, and the two top points are on both sides of the shoulder. Place the I strip across the shoulder, making sure the ends are touching skin.


Bend the knee to create a stretch in the skin and place a V strip at the base of the patella. Wrap the two ends around the knee so each side is secure. Place the I strip across the base of the knee to secure movement, should you have pressure and pain at the top of the knee placing an I strip where the knee meets the thigh may provide pain relief.

Using I Strips

Lower Back

For this you will need three I strips, the first two strips should be long enough to run from the bottom of the shoulder blade to the top of the glutes. Bend forward slightly to create a stretch in the skin, place the two long I strips along both sides of the spine. Place the third strip above the tailbone having both ends reaching the back of the hips.


Place an I strip at the base of your heel, and run it up the leg to your mid-calf point. Place a smaller I strip across the ankle or slightly above depending on your pain area.

Using Y Strips

Forearm and Elbow

Creating a Y strip is similar to the V, but the base of the strip will be thicker adding a more concentrated relief point. Cut a strip of tape long enough to run along your forearm, and then cut down the middle leaving enough tape at the bottom to cover your wrist. Keep a slight bend in your arm and place the base of the Y over your wrist, placing the bottom at the bottom of the hand and the beginning of the cut just below your wrist. Place the two Y points on both sides of the elbow at the bend, then place the I strip at the top of the Y just below the elbow.


With your foot flexed, place the anchor of the Y strip at the top of the heel leaving the base thick enough to extend slightly past the ankle. Place the two Y points at the top of the calf, just below the knee. Place the I strip across the middle of the Y, placing the ends on both sides of the calf, make sure the ends are touching skin and not the Y strip.


Depending on your pain area, you may need to adjust where you place the base of the Y strip, I strip, and how long to make the Y strip. Some may require two I strips should the pain run along the entire quad. The most common way to place this tape, is to have the base of the Y on the knee, placing the bottom mid-knee and starting the cut of the Y just above the knee. The two points of the Y should run up the thigh on the outer edge stopping three-quarters of the way. Place the I strip towards the top of the Y just below the thickest part of the thigh.

Not ready to cut your own strips? Redbit has a line of pre-cut tapes that are ready to apply and tailored to a specific need, check out our videos to see their benefits and how to apply.

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