Tuesday, June 2, 2015

Tape Tips

I've tried kinesiology tape many times before and I can honestly say that I've never felt any better because of it. I've got taped by the KT tape people before every Disney race I've done while injured, and I still got no relief from pain while I ran. I will admit that my problem is bigger than what KT Tape or any kinesiology tape could probably help.

I often get asked to review products for the column I write in the newspaper. I especially like when those products are fitness related and I can share them here with you too. One of the products I was asked to review this year was Rock Tape. Rock Tape is another brand of kinesiology tape.  I kept putting off and putting off the review because to tell you the truth I was certain it wouldn't work for the injury I had. KT tape never worked, so why would Rock Tape?  I did however get to try some of the Rock Sauce they sent me and I did enjoy that. Rock sauce is similar to Bio Freeze or Marathon Cream.  Anyway, back to the Rock Tape.  About a week before I left for the Tinkerbell half marathon, I was getting some pain around my knee in addition to the IT band pain I usually have.  I decided to take a look at this Rock Tape and see how they say to apply it for said knee pain.

how to apply tape to knees
This Rock Tape was on for 7 days and went through several hot showers and it still looks great.

I taped this way and I was happy to say I got in 5 pain free miles. I needed to stop after 5 because I could feel that if I pushed anymore the pain would come back. but at least that was 5 miles more than what I was able to do the day before! I do not mean to speak negatively of KT tape but I will honestly say that it has never stayed put for me. Even when I have the KT tape people themselves apply it ( and use their fancy adhesive spray), it always starts to curl up and fall off.  Rock Tape on the other hand has stayed put for DAYS. Even through hot showers, it still sticks.

Here are some things that I have found out about tapes.

Rock Tape is made from a cotton material while KT tape is made from a synthetic material. The KT Tape  rep actually told me this. He said that's why KT tape stays on longer than other brands. I just had to smile and shake my head because I believe that is why it DOES NOT stay on as long as other brands. I think the cotton is where its at.

When applying tape, make sure that you apply to a clean yet DRY leg. Be sure to remove any left over tape residue from past tape jobs. Do not apply lotion to your legs before taping.

If you are taping yourself. Make sure you apply the correct amount of "stretch" to the tape. If you have IT band pain, you will probably want to tape to "Inhibit" that muscle.

When taping you want to criss cross pieces of tape on the point of pain ( if you have one particular spot that is giving you pressing pain).

This next tip is a BIG one. When you overlap pieces of tape, make sure that the ends of each piece of tape are on your skin. Do not end one piece of tape over top of another.  This is the main reason you may have trouble with your tape not sticking.


I have found that my Rock Tape stays on just fine when I am in the shower but if you are worried about it getting wet or you are using a different brand of tape, my quick tip to you is put a bread bag around your leg while you are in the shower. This is crazy and you are probably wondering how I know this. Well, during Disney marathon weekend, I had my knee taped at the expo. I took a shower after the half marathon and wanted to preserve my KT Tape, or what was left of it anyway.  The only thing we had available to wrap around my leg was a plastic bag that we had bagels in. I cut a whole in the bottom of the bag and slipped my leg in.  I won't have to do that again now that I am using the Rock Tape, but it is a quick tip in case you are in a pinch.

The Rock Tape does not heal my injury but I have noticed that it does control the pain even when I wear it around the house. As you know, I won't be running for a while because I really need to give my injury a rest but when I do feel like I am okay to go for a run I will probably use this Rock Tape for a little bit of support for a while.   -M

What kind of kinesiology tape do you like and why? What is your best tape tip?  -M

We are linking up with April, patty, and Erika at TOTR.

33 comments:

  1. I like both KT tape and rock tape. I find that they are helpful for minor muscle strains or to provide extra support while coming back from an injury. I used it on my calf a few years ago and found that it really helped!

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    1. Glad that you were able to find some relief with it!

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  2. I've been using Rock Tape for awhile now and LOVE it. I still think it's a placebo, but it still makes me feel better. I just wish I could use it over and over like a brace, but after awhile my skin gets sick of the tape. I'm glad it has worked for you as well.
    @heatherlas

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    1. I was wondering about it being a placebo effect but I really did have a good 5 mile run that day and I know I could not have done that without the tape!

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  3. I've used tape a few times in the past. Not sure if it really does anything or it is more of a placebo effect. Good taping tips!

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    1. I think sometimes it's nice knowing it's there for the support!

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  4. Interesting. I've heard alot about KT Tape but never heard of rock tape. I didn't even know there were different brands of the tape available!

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    1. Yea, there are several types of kinesiology tape. Those are just two of the brands I tried.

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  5. I have only used KT tape when I was having IT band and knee issues last fall. It actually did help during my races but I'm not sure if it was all in my head or actually the tape helping. Either way it got me through my races! I would love to try Rock Tape- I've heard great things!

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    1. I'm glad the KT tape helped you. I haven't found anything that helped with just the IT band issue but the Rock tape did help with my knee!

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  6. I've gotten Rock Tape from my chiro and from Airrosti and it stuck waaaaay better than KT Tape. Even the stuff that's supposed to be sticky KT Tape never stuck, and I would clean my skin and make sure the surface was 100% dry.

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    1. My PT says he prefers to use Rock tape on his clients and now I know why!

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  7. Great tips! I've never used any kind of tape before because it seemed confusing and like it wouldn't work (I still don't entirely understand it) but I might have to try out this kind! Love how it stays on for days and days! Great post:)

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    1. In the box of tape it actually gives you directions on how to apply it depending on what your issue is.

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  8. I've never tried tape like this but I really need to start. Can you use tape to help with plantar fasciitis? Cuz then you can sign me up! I wish I lived with a PT so they could tape for me -- I don't trust myself haha.

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    1. I think there may be instructions with the tape on how to use for plantar fasciitis.

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  9. I have always tried KT Tape but would love to see how the cotton works.
    I tend to find that some roles work better then the other. Like if the first piece doesn't stick well, none on that roll will stick. I don't know why.

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    1. I must always get a bad roll of KT tape then cus none of it sticks...lol

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  10. Christine has enjoyed some success with KT Tape, but as others have mentioned, it does seem to peel off and particularly during the warmer weather. I hope your injury is improving and soon you won't need any tape!

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    1. Thanks, I look forward to when I can get out and run again!

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  11. I've never used tape before. I just have a hard time understanding the reasoning behind how tape can help you with your injuries. What is the explanation for why it works?

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  12. About 2 years ago, they had me try KT tape. I was told a lot comes down to knowing how to apply it correct. If it's incorrect or off a little, a person may not notice a difference and I was told it won't work for everything.
    I had it taped correctly, but honestly never noticed a difference. I tried really hard to want it to be a difference, it was at the very beginning of my Achillies injury. But it never did. I didn't notice problems with it coming off, it usually lasted 3 days, I took it off after that because I didn't like the idea of the germs it might have in it after all the workouts, LOL I know I am a germ freak:)
    That is interesting to know about the Rock Tape vs. KT tape. Not sure I will every try tape again, but if I do, I will look for the rock tape to try it too:)

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    1. Hmm, I wonder how many germs have developed on my leg after having it on for 7 days...lol

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  13. I have used KT tape since January and have really liked it-however it definitely stays on better when I have it done at an Expo than when I try to do it myself. I do notice a difference when I run when I put it on my shins

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    1. I'm glad it is able to help you. I think you would have success with Rock Tape if you tried taping yourself!

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  14. I tried KT tape a few times for an Achilles problem. I couldn't tell it made any difference so I stopped. After a sweaty race, it didn't stick well. Thanks for the info on the Rock Tape. It sounds like, at the very least, it would stay on better.

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    1. Yes, I have been super impressed with how long it stays on!

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  15. I tried KT tape for plantar fasciitis and was disappointed with how poorly it stayed adhered. It's not like it didn't stick at all but it was peeling at the edges a lot more than I was expecting. I'll have to check out Rock Tape instead.

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    1. Let me know if you have success with Rock tape. I think you'll be happy with it.

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  16. I have to wear compression socks over mien to get it to stay put.

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  17. I am glad you included the tip about the tape touching your skin. I made that mistake when I first started using it. I am glad it helps you !

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  18. I've never tried any kind of tape but if I do, I'll try Rock Tape since it worked so well for you!

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  19. I've used KT Tape before and found it helpful. My chiropractor's application always lasted several days even with showers, but I could never manage that myself. I will definitely try Rock Tape the next time I need to tape!

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Fairytales and Fitness is a personal blog authored and edited by us, Meranda and Lacey. The thoughts expressed here represent only our own and are not meant to be taken as professional advice. Please note that our thoughts and opinions change from time to time. We consider this a necessary consequence of having an open mind in an ever changing society. Any thoughts and opinions expressed within our out-of-date posts may not be the same, nor even similar, to those we may express today.