What is taping?

Taping using elastic adhesive tape originated in Japan. From there it moved to the United States, South-Korea, the Netherlands, Germany and many other countries. The bright colours have certainly contributed to the tape's popularity. The colourful tapes are real eye-catchers and draw our attention.

You can see people wearing brightly coloured tapes in sports reports on TV, at sporting events, out jogging or even in the supermarket. You may already be part of the taping community or may soon join in. Skin-coloured tapes (beige, brown, black or white) are also available for those who prefer a more discreet look.

But what exactly is "taping"? Taping is the application of self-adhesive cotton tapes. Tapes are applied directly to the skin. Both elastic and non-elastic tapes are available.

Important

The two types of tape each have different functions and effects. This book deals primarily with elastic tapes. When we refer to "tape", we mean the elastic type of tape.

What can you use tapes for and how do they help you? One important effect of the tape is to relieve pain. The less pain you are in, the better and more easily you will be able to move, which in turn relieves pain. Pain is one of the main reasons for using a tape. A tape can be applied to any part of the body that is in pain. Pain can arise from various causes, such as sore muscles, muscle injuries (bruising or torn muscle fibres), swelling (e.g. following an insect bite), stiff joints or adherent scars.

Less pain, greater mobility

Pain caused by a sprained ankle is a very impressive example which shows how effective taping can be. Once the tape has been applied, you will immediately be able to walk relatively normally, as it prevents the painful direction of movement. The affected limb is guided and supported and you cannot twist your ankle. However, taping does not prevent pain-free movements of the foot. This principle can be applied to all parts of the body where injured structures need to be supported and stabilised. Taping protects injured tissues without restricting mobility.

A tape can also be used successfully and effectively to relax tight or tensed muscles. A lot of people suffer from painful tension in their neck, shoulder or back muscles. Here again, the same principle applies, namely, that a tape increases pain-free movement. In the case of tight muscles the tape helps to change the tension in the muscles making movements less painful. For example, if cramped back muscles are stopping you from bending forwards, then taping will allow these muscles to relax. When you bend forwards, you will feel the tape pulling on the skin, relaxing the muscles and reliefing the pain. This positive effect is immediately obvious and measurable - it is easier for you to bend forwards and touch your toes.

The motivating factor in taping is the relationship between pain and movement - that is, the less pain is perceived, the more movement is possible. Often, movement can help alleviate pain. However, people in pain tend to avoid movements. As a protective measure, the affected body part is kept still to prevent the pain from increasing. It is, none the less, advisable to try to find out which pain-free movements are possible and during which painful movements the pain is actually relieved when a movement is repeated several times. Treating pain through either passive or active movement is one of the main tasks of physical therapists, osteopaths, chiropractors and physical trainers.

Many people have experienced back pain; 80% of us will suffer from back pain at least once, if not repeatedly, during our lifetime. Pain in the lower back (the lumbar spine) is often so strong that movement is avoided. Fear of the strong, shooting pain makes the affected person not want to move at all. Lying still and doing nothing seems like the best option. I (Karin Sertel) unfortunately know this from personal experience. Applying the appropriate tape to the lumbar spine and pelvis gives me a feeling of support and allows me to feel that my movements are being guided. As a result, I trust myself to move and can cope with normal, everyday activities. I keep the tape in place for up to one week.

In the case of lumbar spine problems, such as a herniated disc, taping can help to restore mobility as soon as possible. We now know that specific and appropriate movements are the most important treatment for such conditions. In the past, people were told to lie down and "take it easy".

Important

Movement is often the real medicine or therapy. Taping should not to be viewed as a substitute for actual movement. Rather, it is a supportive device that, on the one hand, aims to restrict specific and prevent painful movements and, on the other hand, changes the movement, providing support and relieving pain.

The versatility of tape applications

Taping can be extremely helpful in all stages of arthritic joint changes and the associated painful restricted mobility. In the case, for example, of osteoarthritis of the thumb saddle joint, if abducting the thumb is painful, for instance when grasping a bottle, opening a can or wringing out a cloth, then the joint can be taped in a targeted fashion. The taping restricts the painful movements and thus promotes pain-free movement.

Joint degeneration.

Patients with joint degeneration often complain of pain in the evenings after work when they start to relax. Taping and carefully transferring the strain of everyday activities across the whole joint can improve this problem. The tape reduces muscular imbalances and/or changes in the position of the joint. The following example of pain in the knee joint shows how taping works: The strain on the knee when repeatedly climbing stairs, sitting down, standing up and squatting is easier to tolerate if a tape is applied to correct the rotation in the lower leg in relation to the thigh. All joints and vertebrae affected by osteoarthritis or inflammation can be taped.

Muscle tension.

The use of tape, especially when combined with exercises, can make tight muscles less tight and more flexible within a short period of time. Tight muscles at the back of the thigh (hamstrings) are very much at risk of being injured, specifically in the case of athletes such as footballers. They may also play a role in lumbar problems. It is also easier to train weak muscles after a tape has been applied. One example of this is the large four-part muscle at the front of the thigh (quadriceps) after anterior cruciate ligament reconstruction. Tension or tightness in the muscles can also be present in combination with neural pain such as sciatica. Long tapes that cover two joints can relieve this pain and relax the muscles.

Headaches.

Lots of people regularly suffer from headaches. There are 14 different main types of headache in addition to many subgroups. Some headaches, for example posture or spine-related types of headache provoked by continual poor posture, can be successfully reduced by applying a tape.

Menstrual problems.

Women have reported a marked relief of period pain after applying a horizontal and/or vertical tape to the lower abdomen.

Swelling.

Taping effectively reduces swelling and bruising. Typical examples are swelling in the calf after being kicked during a football match (calf contusion) or swelling around the ankle joint following an inversion trauma. Even swollen arms following the removal of lymphatic nodes during breast surgery can be successfully treated by applying the appropriate tape.

Colds.

If you are suffering from a cold or sinusitis, then a tape can be applied at night across the affected area to help drain the mucus and reduce the feeling of a blocked nose or sinuses, making it easier to breathe deeply.

The following table provides an overview of possible applications. Combinations of tapes may be necessary for more serious conditions or problems. Taping can be supported by Physical therapy or appropriate medication. Rehabilitation following an operation can also be promoted through taping. Here, taping should not be seen as a substitute for therapy but as a helpful and effective adjunct. Taping can also be the only treatment required for more minor everyday aches and pains.

Possible applications

Field of application

Indications

Aim of treatment

Pain

Pain in the locomotor system:
Muscle pain
Trigger points
Aching muscles
Muscle contusions or tears
Tight muscles

To relieve pain
To improve mobility

Joint pain
Reduced mobility
Unstable joints (feeling of instability)

Nerve pain such as sciatica
Several types of headache

Pain in the abdominal area such as period pain