FOR (ultra)RUNNERS

T184 2014

IT’S MORE THAN JUST

TAPE ON THE SKIN

WHY TAPE?

1. REDUCE PAIN.

2. DELAY FATIGUE.

3. ALTER POSTURE.

PAIN RELIEFPain Gate

NEUROSENSORY STIMULATION Increase/alter neural input

DECOMPRESSIONLifting effect

WHY TAPE?

PAIN RELIEF

DECOMPRESSION

NEURO-SENSORY

TAPE vs BRUISE

HAIR AS A

SENSORY ORGAN!

YOUTUBE: CAT,

TAPE,JAPAN

CAN BE

WORN FOR

24HR/DAY

FOR UP TO

5-7 DAYS

(or 184miles)

SKIN PREPARATION

TAPE ONLY STICKS

WELL TO CLEAN DRY

SKIN.

• Remove all oils, creams, wax etc.

• Do not tape sweaty skin.

• Clean area with alcohol gel or baby wipes.

• Shave/clipper hair if desired or required.

GOLDEN RULES

• ROUND ALL ENDS OF TAPE

• APPLY ENDS OF TAPE WITH

0% STRETCH

• ENDS OF TAPE ALWAYS

STICK TO SKIN

• AVOID HANDLING THE

GLUE SIDE OF THE TAPE

• RUB TAPE ALL OVER TO

ENSURE GOOD STICK

PREPARING

FIBRE TAPE (Long bits)

1. TEAR 2. FOLD 3. REMOVE

Close to one end Long side back Short side

FIBRE TAPE

• Apply in line with tissue fibres

• End to end application

• Apply with approx 10% (no added stretch)

• No stretch ends of tape

PREPARING DECOMPRESSION

TAPE (Short bits)

• Tear paper in centre of tape.

• Fold back paper on both side.

• Apply even stretch (20-80%) across width of tape.

DECOMPRESSION TAPE

• Apply perpendicular or oblique to fibres.

• Middle out application.

• Apply with 20-80% stretch.

• No stretch on ends of tape

CALF

• Maintain calf stretch

throughout app.

• Apply Fibre Tape no

added tape stretch over

affected area.

• Decompression tape over

site of max pain 50-80%

tape stretch.

• Can be used to tape

central, lat or med calf.

QUADS

• Quad on stretch.

• Fibre tape over

tight/sore part of muscle

with no added tape

stretch.

• Decompression Tape

(optional) over sorest

spot. 50-80% tape

stretch.

• Consider wide tape for

bigger legs.

ILIOTIBIAL BAND

• Knee in 30⁰ bend. Hip

extended and adducted.

Outer thigh on stretch.

• Fibre Tape over ITB. From

tibial tubercle to hip with

paper off tape stretch.

• Decompression Tape

(optional) over sorest spot.

50-80% tape stretch.

LOWER LIMB SRT

Tibialis Anterior Tibialis Posterior Fibularis Longus

SHIN SPLINTS

• Apply long strip with

light stretch over shin

(half on bone)

• Apply short strip at 45°

over sorest point(s)to

pull tissue towards

bone. 50-80% tape

stretch.

• Try wide DT if diffuse

area of pain

ANTERIOR KNEE

• Hip straight Knee flexed to

90°, quads stretched

• Apply base over top of shin

with no stretch

• Curve tape around edge of

patella with approx 50%

stretch

• Once tape has crossed

superior patella tendon lay

rest of tape with 10-20%

stretch

• Repeat on opposite side

ANTERIOR KNEE

PATELLA TENDON

• Lying or standing. Knee flexed to

stretch quad.

• Apply Fibre Tape from top of

quads to tibial tubercle with no

added stretch.

• Apply Decompression Tape over

sorest spot with 50-80% stretch.

ACHILLES SRT

• Calf on stretch.

• Apply base of fibre tape to ball of foot (or heel pad)

• Lay tape with 10% stretch over sole of foot, 10-50% over Achilles tendon.

• Apply rest of fibre tape with 10% stretch over calf.

• Apply decompression tape over sorest spot on tendon.

ACHILLES SRT

DECOMPRESSION TAPE OPTIONS

Insertional Mid Tendon Prox Tendon

ACHILLES WRAP SRT

• Calf on stretch.• Apply middle of tape just in front of

heel. • Between sole of foot and ankle

bone curve tape 45°.• Apply tape with 25-50% stretch

diagonally over Achilles tendon.• Apply rest of strip with paper off

stretch over muscle on opposite side.

• Tape should cross at sorest spot on tendon.

ACHILLES WRAP SRT

SRT LUMBAR SPINE

• Standing, Sitting, Kneeling, Side

Lying Lumbar flexion.

• Fibre tape: x2 for bilat/cent pain.

x1 for unilat pain.

• Apply over apex of Erector Spinae

bulk with no added stretch.

• Apply decompression tape with

30-50% stretch over site of most

pain.

• Use wide tape for DT bigger

patients.

SRT LUMBAR SPINE

THORACIC DPT COMBINED

• In standing draw shoulder

blades back and down.

•Start tape over end of collar

bone.

•Apply 20-60% Stretch to

middle part of tape.

•Lay end of tape with no

stretch under opp scapula

•Check the tension is enough

to discourage what you don’t

want, but free enough to allow

full movement.

TAPING FOR POSTURE

TALL SPINE

• Bottom ½ of tape. Apply with back stretched (toe touch). No added tape stretch

• Top ½ of tape. Apply with shoulders back and down, palms forward. 40-60% stretch on tape.

POWERTAPING FOR

PERFORMANCE

CONSIDER USING:

• If specific muscle group(s) tire quickly

• If specific muscle group(s) tighten up/cramp.

• To alter gait: Overstride, Cross-over, knee drift.

HOW TO APPLY:

• Put tissue on full stretch during application

• Apply tape with no added stretch

• Ends of tape with 0% stretch

POWERTAPING FOR LEGS

BACK FRONT OUTER

POWERTAPING FOR TRUNK

PREPARING FOR ULTRAS

• Tape up night before for

best stick and last.

• Carry tape to manage on

course problems

• Tape on the roll + small

scissors

• Pre-cut strips

• Baby wipes/kitchen

roll/alcohol gel)

ALSO GOOD FOR

• Protecting toes and feet.

• Reducing skin chaffing for clothes and packs.

• Running repairs to kit.

• Sticking stuff together!!

DON’T GO O.T.T.

• ALWAYS: Round ends/Apply end of tape with no stretch/Rub tape all over to stick

• For Pain: Full tissue stretch/No added tape stretch/Decompression at sorest point (Some tape stretch).

• For Posture: Correct position/Moderate tape stretch.

• Experiment to get the best results.

• ALWAYS buy !!

• Facebook: RocktapeUK

• Twitter: @rocktapeuk & @rockdocuk (me!)

SUMMARY

BUYING

• On: www.rocktape.net

• Use: Discount code “tseries”

• Also available through various medical supply retailers and sports shops • Superdrug

• Intersport

• Sweatshop

ANY QUESTIONS?