Legs

How to apply Kinesiology tape, Legs

Glutes

By February 10, 2023

K TAPE: GLUTES
The gluteus muscles are the three main muscles that make up the buttocks. These muscles rotate the hip to the outside, extend the trunk of the body, and perform movements such as the squat and lunge. The gluteus muscles’ role in extending the legs is extended to stabilizing our core as we stand or move and providing a cushion as we sit. Various conditions can cause pain, and this K Tape application can help to provide relief from it*.

CAUSES OF GLUTE PAIN

Causes include sitting for long periods of time (atrophy and pressure), strains from over-activity, injuries affecting the lower back or hamstrings, or any number of activities or injuries that can make any position or activity painful.

COMMON SYMPTOMS ASSOCIATED WITH GLUTE PAIN

Pain can be caused by a number of different factors including knots in the muscles, inflammation of muscle attachments, inflammation of bursas, lower back problems, hamstring tightness or overactivity, or referred pain from the spine.

HOW K TAPE CAN HELP REDUCE GLUTE PAIN

K Tape can help reduce pain and inflammation for many common injuries*. These functions help to reduce pain and prevent compensation injuries – injuries that arise from abnormal movement due to existing pain*. Rest, massage, and strength training have also been shown to reverse the atrophic effects of sitting too long or inactivity and pressure. And though gluteus issues can be a real pain in the butt, K Tape can help to relieve the pain and get you moving again*.

How to apply Kinesiology tape, Legs

Hip Flexor

By February 10, 2023

K TAPE: HIP FLEXOR
Hip flexor pain is a relatively uncommon injury to the front of the hip that is more predominant in younger adults and females. However uncommon it may be, when one suffers from a hip flexor injury or strain, it can be very painful. The hip flexor muscles consist of the psoas major and minor and the iliacus muscles. They are often referred to as a group by the term “iliopsoas muscles”. These muscles serve to flex the thigh and pull the knee upward.

CAUSES OF HIP FLEXOR PAIN

Lack of flexibility in the hip, core weakness, and acute trauma are all common causes of hip flexor injury. Injury is typically caused by an acute (specific) injury during an explosive or forceful movement such as kicking, changing direction quickly, or breaking into a sprint.

COMMON SYMPTOMS OF HIP FLEXOR PAIN

The pain typically presents on the front of the hip and can radiate down the thigh and will become worse when attempting to move the leg forward or upward.

HOW K TAPE CAN HELP REDUCE HIP FLEXOR PAIN

K Tape can help reduce pain and inflammation for many common injuries*. Additional treatment entails resting, icing, light stretching, and eventually balance and strength training.

How to apply Kinesiology tape, Legs

Groin

By February 10, 2023

K TAPE: GROIN
A groin strain is an injury to the adductor muscles that bring the leg back towards the body. Less severe strains pull the muscle beyond their normal range of motion and create incomplete micro-tears. More severe strains tear the muscle fibers in total and can even cause a complete tear of the muscle.

CAUSES OF GROIN PAIN

Groin strains, tears, or pulls usually show up after activity involving multiple changes in direction or excessive stretching or lunging motions. Any full contact sport puts an individual at greater risk of groin strains due to the variability in motion and the jarring nature of contact sport. Missteps, falls, and kicking motions are also risk factors.

COMMON SYMPTOMS OF GROIN PAIN

Symptoms include tightness, discomfort or pain, and possibly swelling or bruising in severe cases. These strains can be very painful and keep you sidelined from life and sport without the right treatment.

HOW K TAPE CAN HELP REDUCE GROIN PAIN

Use K Tape to relax and support the strained muscles as well as provide pain relief*. A combination of light progressive stretching and K Tape will help get you active again in a much shorter time*.

Groin strains are usually graded as follows:

  • Grade I Groin Strain*: Mild discomfort, often no disability. Usually does not limit activity.
  • Grade II Groin Strain: Moderate discomfort, can limit the ability to perform activities such as running and jumping. May have moderate swelling and bruising associated.
  • Grade III Groin Strain: Severe injury that can cause pain with walking. Often people complain of muscle spasms, swelling, and significant bruising.


K Tape application is an appropriate use for

Grade I and II groin strains. Seek professional medical evaluation for grade III strains and use K Tape as part of a larger treatment plan*.

How to apply Kinesiology tape, Legs

Hamstring

By February 10, 2023

K TAPE: HAMSTRING

The hamstrings are the large set of powerful muscles that span the back of the thigh from the buttocks to the calves and serve to flex the knee and extend the hip. Strains involving micro-tears in the muscles, cramping, and tightness can be felt when the hamstrings are injured or not performing properly. These injuries often heal very slowly and put the individual at risk for recurring injuries if not treated properly.

CAUSES OF HAMSTRING PAIN

Hamstring strains occur most often in active individuals and occurrence increases with age. Strains are not caused by contact, but rather by bursts of speed or an abrupt change in direction. Inadequate flexibility, lack of sufficient training prior to sport, muscle fatigue, poor form, and return to activity prior to complete healing of a prior injury are all potential causes of a hamstring injury.

HAMSTRING PAIN SYMPTOMS

In less severe hamstring strains, the tearing is microscopic. The muscle fibers are essentially stretched too far, and some bleeding occurs within the muscle. In very severe hamstring strains, the hamstring muscle can completely rupture, and may require surgery to repair the torn ends of the muscle. Pain can range from nagging to severely sharp and radiating.

HOW K TAPE CAN HELP REDUCE HAMSTRING PAIN

Use K Tape to relax the injured muscles and increase circulation to the area, as well as provide significant pain relief*. Hamstring problems can be very painful and keep you off your feet for quite some time if not treated properly. Combine K Tape with light progressive stretching, icing after activity, and appropriate rest in order to speed healing*.

The following helps identify the severity of the strain:

  • Grade I Strain: Mild discomfort, often no disability. Usually does not limit activity.
  • Grade II Strain: Moderate discomfort, can limit ability to perform activities such as running and jumping. May have moderate swelling and bruising associated.
  • Grade III Strain: Severe injury that can cause pain with walking. Often people complain of muscle spasm, swelling, and significant bruising.


K tape application is an appropriate use for

Grade I and II hamstring strains*. Seek professional medical evaluation for grade III strains and use K Tape as part of a larger treatment plan*.

How to apply Kinesiology tape, Legs

Quads

By February 10, 2023

K TAPE: QUADS
The quads are the large set of powerful muscles that span the front of the thigh from the hips to the knees and act as hip flexors and knee extenders. The quads consist of 4 muscles: rectus femoris, vastus lateralis, vastus medialis, and vastus interomedialis. Strains involving microtears in these muscles, cramping, and tightness can be felt when the quads are injured or not performing properly. The rectus femoris is the most commonly injured portion of the muscle because of its anterior location.

CAUSES OF QUAD PAIN

Many different types of quad injuries can occur. Strains, overuse injuries, and ruptures can happen at either end of the muscle or in the muscle belly itself. Strains usually develop from overuse or overexertion and are most common in athletes who repeatedly stress the muscles by extending the knee, notably runners and cyclists. This repetitive stress causes failure at the junction between the muscle and its tendon and can progress to tears. A common example of a strain to the quadriceps tendon is Jumper’s Knee. This condition affects the quadriceps tendon just above the knee and is a direct result of repeated stress during multiple jumps. If pain is felt more towards the hips in the muscle belly, it is likely there has been a partial tear of the muscle itself. Pain is made worse with extension of the knee and to the touch.

COMMON SYMPTOMS OF QUAD PAIN

Contusions are the most common quad injuries and are a result of a direct blow or blunt force to the thigh from an object or falling into an object. The contusion causes tissue damage and bruising. This often occurs in contact sports when participants collide and take a knee or helmet to the quad. Pain is generally constant and can be elicited by touch or any movement of the knee.

Muscle hernias can be caused by a sudden and forceful movement such as kicking, breaking into a sprint, or colliding with an object mid-sprint. Weakened or compromised quadriceps muscles will put the individual at greater risk for developing a muscle hernia. Typically, a soft mass can be felt and is generally very tender to the touch.

HOW K TAPE CAN HELP WITH QUAD PAIN

Use K Tape to relax the injured muscle and increase circulation to the area, as well as provide significant pain relief*. Combine K Tape with light progressive stretching, icing after activity, and appropriate rest in order to speed healing*.

New clinical results now show that K Tape can also help reduce Delayed Onset Muscle Soreness (DOMS) when worn before, during and after workouts – reducing DOMS by up to 50% over 72 hours.

How to apply Kinesiology tape, Legs

Posterior Shin Splints

By February 10, 2023

K TAPE: POSTERIOR SHIN SPLINTS
The shin is the common name for the front of the lower leg bone (tibia) and its associated muscles and tendons. While muscles on the front of the leg (primarily the anterior tibialis) serve to point the toes and foot upwards (dorsiflexion), the tibialis posterior serves to point the toes and foot downwards (plantarflexion).

POSTERIOR SHIN SPLINTS CAUSES

Anterior shin splints exist on the front of the lower leg and involve the tibialas anterior, while posterior shin splints present pain along the inside edge of the lower leg in the tibialis posterior tendon. As we walk or run, the tibialis anterior slows and steadies the motion of the foot as it hits the ground and lifts the foot during the swing phase of gait to prevent the toes from dragging the ground and prepare the foot for heel strike. Problems in this cycle often result in anterior shin splints, also known as medial tibial stress syndrome (MTSS), and are the most common cause of anterior shin pain.

The causes of shin splints can be many and multifaceted. Overuse in activities like running, jogging, or cycling can result in various types of inflammation. New activities, changing running surfaces or frequent activity on hard surfaces, wearing poorly fit or worn shoes, a drastic increase in activity, or running on uneven surfaces can also make an individual more susceptible to the development of shin splints. Along with overactive calf muscles, over-striding is often a component of the biomechanical problem underlying the root cause. As explained above, the tibialis anterior is very important during gait. The tibialis anterior muscle and tendon lengthen past their “normal” range when one over-strides. To compensate and find new room for movement, the muscle will separate from the tibia (shinbone) and result in inflammation and pain.

SYMPTOMS OF POSTERIOR SHIN SPLINTS

Initially, the pain may be very similar to other kinds of tendonitis in that it will start off sharp and then decrease as the body “warms up”. The pain then generally returns upon the end of activity. In more serious cases, or in untreated long-time sufferers, the pain can become severe and progress into stress fractures. Symptoms usually occur on the front edge of the shinbone and can be recreated when bending the foot upwards or when pressed.

HOW K TAPE CAN HELP

K Tape can help improve proprioceptive awareness and help quell inflammation*. Use KT Tape in conjunction with rest to promote the healing process and see reduced recovery times. Make certain to ice after activity as well as take NSAIDs for pain relief. As the condition worsens the pain is constant and could result in stress fractures if not managed properly. Use the following additional conservative therapies to help speed the recovery process*:

  • Adjust to the proper footwear for foot type
  • Run on softer surfaces
  • Correct form
  • Stretch sufficiently prior to activity
  • Massage
  • Decrease stride length
  • Avoid running on hills, especially downhill
  • Use the K Tape arch support application
  • Thorough calf stretching
  • Mix-up cardio workouts
  • Cross-train
How to apply Kinesiology tape, Legs

Shin Splints

By February 10, 2023

K TAPE: SHIN SPLINTS
The shin is the common name for the front of the lower leg bone (tibia) and its associated muscles and tendons. While the tibialis posterior serves to point the toes and foot downwards (plantarflexion), muscles on the front of the leg (primarily the anterior tibialis) serve to point the toes and foot upwards (dorsiflexion).

CAUSES OF PAIN FROM SHIN SPLITS

Anterior shin splints exist on the front of the lower leg and involve the tibialas anterior, while posterior shin splints present pain along the inside edge of the lower leg in the tibialis posterior tendon. As we walk or run, the tibialis anterior slows and steadies the motion of the foot as it hits the ground and lifts the foot during the swing phase of gait to prevent the toes from dragging the ground and prepare the foot for heel strike. Problems in this cycle often result in anterior shin splints, also known as medial tibial stress syndrome (MTSS), and are the most common cause of anterior shin pain.

The causes of shin splints can be many and multifaceted. Overuse in activities like running, jogging, or cycling can result in various types of inflammation. New activities, changing running surfaces or frequent activity on hard surfaces, wearing poorly fit or worn shoes, a drastic increase in activity, or running on uneven surfaces can also make an individual more susceptible to the development of shin splints. Along with overactive calf muscles, over-striding is often a component of the biomechanical problem underlying the root cause. As explained above, the tibialis anterior is very important during gait. The tibialis anterior muscle and tendon lengthen past their “normal” range when one over-strides. To compensate and find new room for movement, the muscle will separate from the tibia (shinbone) and result in inflammation and pain.

SYMPTOMS OF SHIN SPLITS

Initially, the pain may be very similar to other kinds of tendonitis in that it will start off sharp and then decrease as the body “warms up”. The pain then generally returns upon the end of activity. In more serious cases, or in untreated long-time sufferers, the pain can become severe and progress into stress fractures. Symptoms usually occur on the front edge of the shinbone and can be recreated when bending the foot upwards or when pressed.

HOW K TAPE CAN HELP

K Tape can help improve proprioceptive awareness and help quell inflammation*. Use K Tape in conjunction with rest to promote the healing process and see reduced recovery times*. Make certain to ice after activity as well as take NSAIDs for pain relief. As the condition worsens the pain is constant and could result in stress fractures if not managed properly. Use the following additional conservative therapies to help speed the recovery process:

  • Adjust to the proper footwear for foot type
  • Run on softer surfaces
  • Use correct form
  • Stretch sufficiently prior to activity
  • Massage
  • Decrease stride length
  • Avoid running on hills, especially downhill
  • Use the K Tape arch support application
  • Thorough calf stretching
  • Mix up cardio workouts
  • Try cross-training
How to apply Kinesiology tape, Legs

Calf

By February 9, 2023

K TAPE: CALF

CALF PROBLEMS THAT CAN CAUSE PAIN

Calf muscles can be torn, pulled or experience cramping due to extreme stretching or overuse. Abrupt acceleration or changes in direction can often be the culprit. Calf injuries are much more common in men than in women, especially among middle-aged athletes. They most always occur acutely, or all at once due to the forceful and abrupt acceleration. Unfortunately, once one has had a calf tear, that individual is more likely to have another in the future.

CALF PAIN SYMPTOMS

The resulting pain and tightness can be painful, sometimes severe. Often times an audible pop is heard and the individual reports feeling like they were shot in the leg or hit with a stick. More often than not the pain radiates to the feet and to the knee where the muscles start and end. Swelling is common but should be taken very seriously if severe.

HOW K TAPE CAN HELP

Everyone will recover from calf injuring at a different rate, but using K Tape will help speed the process, relax the muscles, and relieve the associated pain*. Rest, ice, and compression will also be valuable treatments. Severe conditions such as DVT (deep venous thrombosis – blood clot), or compartment syndromes, could be the cause of pain. If there is any doubt, please seek professional medical care. Be very careful with NSAIDs as they may cause more internal bleeding and a great risk for DVT movement due to their blood-thinning effects.

How to apply Kinesiology tape, Legs

IT Band Hip

By February 9, 2023

K TAPE: IT BAND HIP
HOW TO USE KT TAPE

The IT Band, or iliotibial band, is a thick band of fibrous tissue that runs down the outside of the leg. The iliotibial band begins at the hip and extends to the outer side of the shin (tibia) just below the outside of the knee joint. The band functions in coordination with several of the thigh muscles to provide stability to the outside of the knee.

IT BAND PROBLEMS

ITBS at the hip most often develops due to overuse and/or compensation for other injury and pain in the body. ITBS of the knee and hip combined make up about 12% of all running and cycling related injuries, and is by far the most common cause of lateral knee pain. ITBS at the hip is generally found in conjunction with this lateral knee pain.

IT BAND SYMPTOMS

Pain in the IT Band at the hip can be caused by a variety of conditions that make it quite difficult to diagnose. ITBS (iliotibial band syndrome) is the result of the inflammation and irritation felt as the bursae responsible for a smooth gliding action become inflamed. The product of these conditions is inflammation that results in pain on the outside of the hip during movement.

HOW K TAPE CAN HELP

K Tape can help reduce inflammation for many common injuries*. Often times light progressive stretching as well as massage and icing will help to reduce symptoms as well. K Tape will help to alleviate the pain associated with hip issues regardless of the root cause*, however, please consult a medical professional for pain that worsens or becomes severe.

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