Kinesio Taping Techniques to Prevent Common Run-related Injuries

Kinesio Tape, or KT Tape, has been all the rage over the past five years, especially in the running department. It has become synonymous with serious marathon runners who have embraced it as both an effective injury prevention tool and a fashion statement.

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Aesthetics aside, KT Tapes have been attested by many a runner to be surprisingly good in preventing certain run-related injuries. In this article, we explore the different techniques that you can use, depending on the injury you are trying to avoid.

Runner’s Knee

If you have tight hamstrings, calf muscles, high-arched heels, or more commonly, run downhill, you may have at some point experienced that sudden jolt of pain in your knees. This is the result of the cruelly-named Runner’s Knee, and this KT technique will go some way in protecting your knees from the contributing impact. To start, position your knees at a 90° angle. Split the tape about 8-10cm from the end. Then, wrap the tape around your knees, so all but the joint is exposed. Additionally, you can wrap another piece of KT just below the knees. The finished product should then look something like this.

Shin Splints

Another common injury after an arduous run, shin splints are often caused by your feet landing too hard on the ground and therefore creating impact. This technique involves two pieces of KT Tape. The first stretches vertically from your flexed heel, across the shin where the pain is, and ends just below your knees. The second piece goes horizontally across the affected shin, forming a cross with the first piece. It is important to note that while applying the second piece, you should only stretch the tape in the middle and not the ends, so the former is where the tension should be, which is just over the shin.

Sprained Foot

Most of us have experienced midway through a run, the ominous moment of landing awkwardly – once, twice, three times – and it is then you know the run isn’t going to end well. This is where support comes in the form of KT Tape, two pieces to be precise. The first stretches vertically from your ankle to the top of your calf, and the other goes around your foot, covering half your arch, heel, and the first piece of KT Tape.


One of the more unpleasant and debilitating running injuries, yet a single piece of KT Tape is sufficient to keep that powerful group of muscles comfortable and functioning properly. Layer a piece that spans from your glutes to the end of your hamstring. While doing this, split the KT Tape until about 8-10cm from the end; take one end and curve it around the ends of your hamstring, then take the other and do the same on the other side. It should eventually look like this.

"KT Tape has become synonymous with serious marathon runners who have embraced it as both an effective injury prevention tool and a fashion statement."


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LIV3LY Editor
LIV3LY Editor

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