kinesiology tape for running and runners

Kinesiology Tape For Running

Kinesiology tape for running is the colourful tape popular with athletes and runners. Its uses include supporting joints and muscles, reducing pain and swelling, as well as improving performance.

Developed in the 1970’s by a Japanese chiropractor Dr. Kenzo Kase as a tape which provides support in the right places, but doesn't limit movement. Kinesiology tape is great for runners who suffer from overuse injuries to the feet, lower leg, knees, thigh and groin muscles.

Before you start, the basic principles of applying Kinesiology tape apply. Make sure the area is clean and dry and cut corners off the tape to help prevent it pealing off.

Achilles tendon

Applying just two strips of Ultimate Performance Kinesiology tape for running at the back of the lower leg helps support the Achilles tendon. As a result, repetitive strain on the tendon is reduced helping relieve Achilles pain.

k tape for the achilles tendon

With your foot in a slightly Plantar flexed (pointed) position, apply tape from under the heel to the top of your calf muscle.

kinesiology tape for runners achilles

Next apply a short strip around the ankle to hold the supporting strip in place.

Calf muscles

Applying Kinesiology tape to the calf muscles at the back of the lower leg helps support and activate the muscle whilst recovering from a calf strain.

Kinesiology tape for the calf muscles

Apply kinesiology tape from the bottom of you calf muscle (where the Achilles starts) and up over the belly of the muscle.

Kinesiology tape for runners calf

Next apply a short strip across the first strip to hold the supporting strip in place.


Iliotibial band

Iliotibial band friction syndrome is common in runners, causing pain on the outside of the knee.

itb kinesio taping for runners

Apply kinesiology tape from just below the outside of the knee, along the ITB up the outside of your thigh.

kinesiology tape for runners

Next apply a short strip across the first strip just above the knee to hold the supporting strip in place.


Patella pain is another common problem that Kinesiology tape for runners can help with. Caused by the kneecap not tracking properly the tape helps position the patella is your knee moves.

Jumper's knee or Patella tendonitis is pain from the patella tendon where it attaches to the bottom of the patella.

 k tape

Take a length of kinesiology tape and cut it along its length half way, so the tape splits into two separate strips.

K tape

Apply another strip around your knee, just below the patella.This also supports the patella tendon.


Shin pain is another great use of Kinesiology tape for runners.

k tape

Apply a strip from the inside of the ankle, just behind the medial malleolus, up the inside of the shin covering the painful area.

 shin taping

Next apply a cross strip over the most painful area. This secures the verticle strip and gives additional support.


Plantar fasciitis is probably the most common cause of heel pain. There are many ways to tape for Plantar fasciitis but this method is a quick and simple method using Kinesiology tape for runners.

 k tape foot

Cut a strip lengthways up three quarters of its length to create four separate attached strips.

plantar fasciitis taping k

Next apply an anchor strip around your foot to secure the support strips.

K-tape is not just great for the lower limb, but also helps with low back pain and hamstring strains.

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