Just a few strips will stop IT band syndrome, hamstring strains, shin splints, runner’s knee, and plantar fasciitis from derailing your run.
Made from 97 percent cotton and 3 percent nylon, RockTape has 180 percent stretch. Plus, it’s made for extreme environments , which means it This uber-popular tape is made from 100 percent synthetic materials, but it’s still moisture-wicking and breathable.You can buy StrengthTape—a water-resistant cotton and spandex blend—in pre-cut kits for specific body parts so you don’t have to worry about DIY sizing and cutting.
Quick note on body hair: In most cases it is not necessary to shave the skin before applying KT Tape. KT Tape’s site says that in many instances, some short hair actually can help with the adhesion as well as effectiveness of the product. If needed, the brand recommends trimming the hair to about 1/8″ rather than shaving it.
To tape your IT band, cut one strip of tape that is about two-thirds the length of your thigh. This will be your anchor piece. Place the bottom end of the anchor piece right beneath the outside of your knee and lay the tape flat going up the outside of your thigh. Next, place a smaller strip of tape horizontally near the outside of your knee where you feel the most pain. Then place another small strip right above the last strip. Make sure you apply tension to these two small pieces of tape.Apply one strip of tape that starts on the right beneath the outside of your knee and ends at the top of your hamstring right below your glutes. Apply another strip of tape in the same way but on the opposite side.
Next, place a smaller horizontal strip of tape right below the area of your hamstring where you feel the most pain—make sure you pull tightly, apply tension. Place another strip of horizontal tape right above the area of your hamstring where you feel the most pain—again pulling tightly so there is tension.Apply one piece of tape on your shin, beginning at the top of your foot. Apply a small strip of tape horizontally across your shin, just below the area where you feel the most pain.
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