Andrew Pace
Basketball players often use kinesiology tape (KT) to support their shoulders, which are vulnerable to injury due to the sport's frequent overhead movements. KT tape is a flexible, latex-free adhesive designed to mimic human skin, providing stimulation to muscles and tissues supporting the shoulder. It improves joint space to limit pain and inflammation, enhancing sensory stimulation for better coordinated arm movement. This guide will explain how to tape a shoulder for basketball, covering preparation, tape placement, and aftercare for optimal results.
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What You'll Learn
Choosing the right tape
When it comes to choosing the right tape for your shoulder, there are a few key factors to consider. Firstly, it is essential to opt for a tape that offers strong adhesion and support. Kinesiology tape, also known as Kinesio Tape (KT), is specifically designed for this purpose and is widely used by athletes in sports such as basketball that involve repeated overhead use of the shoulder. This tape is designed to mimic human skin qualities, making it flexible and comfortable to wear. Its latex-free composition with an acrylic adhesive that is heat-activated ensures it can be worn during various activities and in water without causing skin irritation.
One popular brand of kinesiology tape is CureTape, which offers different variants to cater to specific needs. For instance, CureTape Classic or Art is suitable for regular use, while the CureTape Sports variant is recommended for extreme sports or swimming due to its extra sticky properties. The type of activity you plan to engage in can help determine the right variant for you.
When applying kinesiology tape, it is important to follow specific techniques for optimal results. Typically, two or three strips of tape are used, measuring around 2 inches by 10-12 inches, depending on the size of your shoulder. The strips are applied to the deltoid muscle, which is responsible for facilitating arm movements and providing support to the shoulder. It is recommended to apply the tape with a slight stretch, starting from the acromion (the bony prominence on the top of the shoulder) and following the contours of the deltoid muscle.
It is worth noting that while kinesiology tape can provide immediate pain relief and improve shoulder stability, it should not be the sole solution for shoulder injuries. Seeking medical advice before applying any taping technique is crucial, especially if you have underlying conditions, allergies, or skin sensitivities. Additionally, taping techniques should be used in conjunction with other treatments or exercises recommended by medical professionals for comprehensive shoulder care.
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Cutting the tape
When it comes to cutting the tape, there are several methods you can use. The first is tearing, which is a popular way to rip athletic tape. To do this, hold the roll of tape in one hand and use a tearing motion with both hands simultaneously, moving in opposite directions. Avoid twisting or tearing the tape. With practice, you can fully synchronize these movements into one motion.
Another method is to use taping scissors such as Lister bandage scissors, especially for non-kinesiology tapes. Kinesiology tapes, on the other hand, are better cut with K-tape scissors. When cutting kinesiology sports tape, there are several styles you can use, depending on the condition being treated. These include the I-Strip, Y-Shape, Fan Strip, and Donut style. The I-Strip is a long, continuous piece of tape with no cuts, usually 6" to 10" long, and is used to treat muscles. The Y-Shape method involves cutting a long vertical line up the middle of the tape and is used to support weakened or damaged muscles. The Fan Strip is achieved by crisscrossing I-Strips and is used to decrease swelling. The Donut style is formed by making vertical cuts in the middle of a strip of tape and then placing the tape in a circular fashion to form a donut shape, which is used to redress incorrectly set joints.
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Applying the tape
When taping your shoulder, it is important to use a tape that provides strong adhesion and support, such as CureTape kinesiology tape. Kinesiology tape is a special flexible tape designed to mimic the qualities of human skin. It is latex-free with an acrylic adhesive that is heat-activated.
To begin, cut three strips of kinesiology tape, each measuring 2 inches by 10-12 inches, depending on the size of your shoulder. The strips are applied while the shoulder is in a neutral position, starting from the acromion (the bony prominence on the top of the shoulder), with a slight stretch applied to the tape.
Place the first strip from the acromion in the middle over the M. Deltoid muscle (the large muscle covering the shoulder). The other two strips also start from the acromion and follow the outer edges of the M. Deltoid.
For the second strip, lay the base with 0% stretch at the bottom of the deltoid, preferably directly on the skin for greater adhesion. Stick the rest of the tape down with 0% stretch; up the arm and across the shoulder.
Finally, place the base of the third strip slightly offset next to the other two strips. Move your arm slightly forward and guide the tape with a slight stretch over the back of the shoulder muscle, securing the anchor at the top of the shoulder muscle.
Rub all three tapes well to activate the adhesive layer. Wait at least 30 minutes before exercising to allow the tape to set. Kinesiology tape can be worn for up to 5 days, although it is recommended to remove it after 48 hours to reduce the possibility of skin irritation.
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Removing the tape
Removing kinesiology tape from your shoulder can be a literal pain. Here are some tips to help you remove it without causing skin irritation or damage.
Firstly, it is important to stretch the skin around the tape to make it taut. This will minimise the amount of stretch your skin will undergo when you peel off the tape. If you are removing the tape yourself, you can do this by holding the skin down with one hand while peeling the tape away with the other. Alternatively, you can ask a friend or family member to help by holding your skin tight while you remove the tape, or by removing the tape while you hold your skin tight.
When peeling off the tape, pull it directly backwards, keeping it parallel to the skin's surface. This will prevent the skin from lifting upwards and reduce discomfort.
You can also apply heat to the tape to reduce the effectiveness of its adhesion, making it easier and less painful to remove. You can do this by using a hairdryer or heating pad, or soaking the taped area in warm water for five to ten minutes.
If you have oil or balm to hand, you can try rubbing this into the tape and allowing it to soak in for five to fifteen minutes. Oils are a tape's worst nightmare, interfering with its adhesive. After the oil has soaked in, slowly peel the tape off in the direction that your hair grows.
If you are in no rush, you can simply wait it out. Given a few days, the glue on the tape will eventually give up, although the tape will be far less effective during this time.
Finally, you can use a tape removal spray. Simply spray the ends and edges of the tape, wait ten seconds, and slowly peel the tape away in the direction of your hair growth.
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Precautions
Before taping your shoulder, it is important to take certain precautions to ensure the best outcome and avoid any potential issues. Here are some key precautions to keep in mind when taping your shoulder for basketball or any other sport:
- Seek medical advice: Always consult a medical professional or specialist before applying kinesiology tape to your shoulder. They can assess your individual needs and advise you on the best course of treatment, including whether taping is suitable for your specific condition.
- Choose the right tape: Select a tape that provides strong adhesion and support, such as kinesiology tape or CureTape. Ensure that the tape is suitable for your sport and level of activity. For example, if you are engaging in extreme sports or swimming, choose a water-resistant tape like CureTape Sports.
- Prepare the skin: Shaving the area before applying the tape is not necessary, but it can improve adhesion. If you have an Elastoplast allergy, perform a small test patch first to ensure you don't experience any skin irritation or adverse reactions to the adhesive.
- Measure and cut the tape correctly: Measure the tape to fit the area, allowing for a slight stretch. Cut the tape to the appropriate length and shape, following specific instructions for your taping technique. For example, the Y-strip technique requires cutting one strip of tape in half lengthwise, leaving a small tab at one end.
- Apply the tape properly: Follow the specific instructions for your chosen taping technique. Ensure the shoulder is in a neutral position, not raised or lowered. Apply the tape with the correct amount of stretch, usually starting with 0% stretch and then applying a slight stretch as you guide the tape over the shoulder muscle.
- Avoid over-stretching: Be careful not to over-stretch the tape, as this can cause skin irritation and reduce the effectiveness of the taping. Always apply a test strip if using kinesiology tape for the first time.
- Wait before exercising: Allow sufficient time for the tape to set before engaging in physical activity. It is recommended to wait at least 30 minutes after applying the tape to start exercising.
- Replace the tape regularly: Kinesiology tape can typically be worn for 3-5 days. However, the greatest effects are felt within the first 24 hours, and it is recommended to remove the tape after 48 hours to reduce the risk of skin irritation and maintain optimal support.
- Contraindications: Do not use kinesiology tape if you have open wounds, broken bones, allergies, skin diseases, or are taking certain medications such as blood thinners. Always assess your individual situation and consult a specialist before applying the tape.
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