Kinesio Taping: How Those Colourful Strips Support Recovery and Performance

If you’ve watched a rugby match, a track race, or even the Olympics, you’ve probably noticed athletes sporting colourful strips of tape across their shoulders, knees, or backs. That is kinesio taping, and it is not just for show – it is a tool that helps with pain relief and muscle support. But what exactly is it, where did it come from, and how can it help with recovery and performance?

The story behind kinesio taping

Kinesio taping was developed in the 1970s by Dr Kenzo Kase, a Japanese chiropractor. He wanted a method that would support muscles and joints without restricting movement. Unlike the rigid sports tape often seen in contact sports, kinesio tape is stretchy and moves with the body, helping people stay active while recovering from injury.

The technique gained popularity slowly in Japan and gained international attention after the 2008 Beijing Olympics, when athletes from multiple sports were seen wearing the tape. Since then, it has become a staple in physiotherapy and sports rehabilitation worldwide.

How kinesio taping works 

Kinesio tape is made from thin, elastic cotton with a special adhesive. When applied to the skin, it gently lifts the top layer, which can:

• Improve blood and lymph flow, helping to reduce swelling
• Support muscles and joints by providing subtle feedback to the body and encouraging correct movement
• Reduce pain by easing pressure on sensitive areas
• Help the body heal naturally by improving circulation and movement

Because it is both breathable and waterproof, it can be worn for several days, even during activities such as training, showering, or swimming.

How physiotherapists use kinesio taping

At Hein Viljoen Physiotherapy, kinesio taping is used as part of a broader treatment plan. It is not a magic fix but works very effectively alongside manual therapy, exercise rehabilitation, and other physiotherapy techniques.

Common uses include:

• Sports injuries such as sprained ankles, hamstring strains, or shoulder overuse injuries
• Post-surgery recovery, helping manage swelling and support weakened muscles
• Chronic conditions such as lower back pain or runner’s knee
• Posture improvement, particularly in the shoulders and upper back

Kinesio taping for neck pain – what the research shows 

Research supports the benefits of kinesio taping, especially for neck pain. According to a recent study (Hu et al., 2024) patients using kinesio taping have experienced a significant decrease in discomfort, often performing better than those receiving conventional treatments or placebo taping.

The duration of application also makes a difference. Studies show that applying kinesio taping consistently for four weeks produced the most pronounced improvements in pain relief, highlighting the benefits of longer-term use. This makes kinesio taping a valuable tool during recovery and a way to maintain ongoing pain management and functional improvement.

Who uses kinesio taping? 

Athletes from many sports use kinesio taping:

• Rugby and hockey players use it to support their shoulders, knees, and hamstrings during contact and sudden movements
• Sprinters and long-distance runners manage hamstring, calf, and knee issues
• Tennis players reduce strain on their shoulders and elbows during repetitive overhead shots
• Swimmers support shoulder mobility in competitive events
• Cyclists reduce stress on knees and lower back during long rides

Kinesio taping is helpful for any active person recovering from injury or managing ongoing pain. When used consistently as part of a structured physiotherapy plan, it can make a real difference in recovery and performance.

Stick with us! We have some of the best physiotherapists in Cape Town. Book your appointment at Hein Viljoen Physiotherapy today.

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