How to apply kinesiology tape

There is no one-size-fits-all when it comes to kinesiology tape. That's because the tape should be used differently depending on your recovery or workout needs. This is why it's important to contact a physical therapist about kinesiology tape use prior to buying. With that said, there are a few steps you can expect to follow no matter how or why you're using kinesiology tape. “Before applying tape, the skin needs to be clean, dry, and free of any oil or moisturizers,” Dr. Scarano Ward says. These steps can help you ensure the tape properly adheres to your skin.

How does kinesiology tape work?

Kinesiology tape applies light pressure to your skin, and as you move around, the tape recoils and that pressure lessens—altering the stimulation you’re experiencing. “The cut, tension, and direction of tape is ‘dosed’ to provide a therapeutic recoil of the tape,” Dr. Scarano Ward says. “This can address pain, swelling, joint stability, muscle spasm, posture cues, or biofeedback." It can even provide extra stability and support for those who use inserts, like insoles for flat feet , for orthopedic issues. She adds that the tape can also stimulate your nervous system, potentially reducing pain.

Can you reuse kinesiology tape?

When kinesiology tape has been removed, you reapply it. “The adhesive picks up oil and sloughed-off skin cells,” Dr. Scarano Ward says. “So once it's adhered to something, there's no way to re-stick it."

How to remove kinesiology tape

There are several steps you can take to remove kinesiology tape without hurting yourself. "First, make sure the skin of the taped area is stretched, says Dr. Scarano Ward. "Second, use one hand to put direct pressure on the tape, and use your other hand to slowly peel the tape off in the direction of hair growth." She notes that if you tear the tape off or pull it away from the body it can actually cause skin damage. Dr. Scarano Ward adds that you can cut down on pain from removal by applying oil or lotion to the taped area prior to removing the tape.

Can I shower with kinesiology tape?

Many kinesiology tapes are designed to withstand sweat, showers, and other forms of water. So yes, typically you can wear kinesiology tape in the shower. Double-check that the kinesiology tape you’re using is water-resistant, and remember that it may not last as long when exposed to a lot of water.

How long do you leave kinesiology tape on?

Some kinesiology tapes are designed to last longer than others, however many can be used for up to three days at a time. Stickier and more durable options can last up to ten days but set your expectations by double-checking the wear length—especially if you're wearing the tape underwater.

The 12 Best Kinesiology Tapes of 2023

There are many different interventions in the world of physical therapy, and one relatively popular option is kinesiology tape. Kinesiology tape is a generally flexible tape designed to relieve pain and improve circulation without restricting movement. This characteristic sets it apart from athletic tape, which is designed to offer stability and support.

“There are some mechanical effects from kinesiology tape that can reduce swelling, provide pain relief, and reduce muscle spasms,” says Christine M. Scarano Ward, DPT, Certified Kinesio Taping Instructor at Sports Performance Lab.

When looking for kinesiology tape, it's important to pick ones that are comfortable, breathable, hypoallergenic, and water-resistant. We researched dozens of kinesiology tapes and evaluated them for material, breathability, comfort, and price.

Here are the best kinesiology tapes on the market.

Our Top Picks

Best Overall:

KT Tape Original Cotton Elastic Kinesiology Therapeutic Athletic Tape at Amazon

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Best Budget:

OK TAPE Kinesiology Tape at Amazon

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Best Two-Pack:

Hampton Adams Kinesiology Tape for Physical Therapy Sports Athletes at Amazon

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Best for Beginners:

TheraBand Kinesiology Tape at Amazon

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Best for Sensitive Skin:

KT Tape Tape Pro Kinesiology Therapeutic Sports Tape at Amazon

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Best for Swimming:

RockTape H2O Edge Highly Water-Resistant Kinesiology Tape at Amazon

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Best for Running:

Sparthos Kinesiology Tape at Amazon

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Best for Lifting:

RockTape RockTape Original 2-Inch Water-Resistant Kinesiology Tape at Amazon

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Best for Athletes:

Master of Muscle Kinesiology Tape Kinesiology Tape at Amazon

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Best for Bunions:

KT Tape PRO X Kinesiology Therapeutic Tape at Amazon

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In This Article

Our Picks
What to Look For
FAQ
Why Trust Verywell Fit

4.8

Amazon

Pros

Cotton is soft and breathable
Latex-free and hypoallergenic
Comes in precut strips
Water-resistant

Cons

Adhesive may not last long
May be painful to remove

KT Tape’s Original Cotton Athletic Tape comes pre-cut and is designed for easy application, which is why we chose it as the top pick. The kinesiology tape is crafted from lightweight, breathable cotton, and since it’s latex-free and hypoallergenic, it promises to be suitable for those with sensitive skin. Use a strip anywhere you need some extra support and watch as the kinesiology tape stays on for up to three days at a time—even when exposed to sweat and water. Plus, it comes in eight colors.

Price at time of publication: $16

^{Key Specs:
Wear Length: One to three days | Water-Resistant: Yes | Material: Cotton | Precut: Yes}

Courtesy by Amazon

Pros

Stretchy and soft material
Latex-free and hypoallergenic
Comes in precut strips
Water-resistant

Cons

Removal may be painful
May irritate sensitive skin

If you're searching for a roll of kinesiology tape that’s both useful and budget-friendly, OK TAPE’s Kinesiology Tape could be a good choice. The tape is crafted from a combination of cotton and spandex, so it should feel both stretchy and soft. And since it’s latex-free and hypoallergenic, it shouldn't irritate sensitive skin.

Each roll of kinesiology tape comes with 20 precut strips, which make the application process simple. You can find the rolls in ten different colors, and the tape is water-resistant for up to three days at a time.

Price at time of publication: $10

^{Key Specs:
Wear Length: One to three days | Water-Resistant: Yes | Material: Cotton, spandex | Precut: Yes}

Courtesy by Amazon

Pros

Latex-free and hypoallergenic
Available in multiple colors
Water-resistant
May last up to ten days

Cons

Tape material not specified
Removal may be painful

The Hampton Adams Kinesiology Tape set comes with two rolls of kinesiology tape, both of which are latex-free and hypoallergenic. The long-lasting tape is designed to stay on your skin for up to ten days at a time, and it's crafted to outlast sweat and water.

The tape comes in a continuous roll that allows you to use as much or as little as you want, and it comes in six colors.

Price at time of publication: $14

^{Key Specs:
Wear Length: Three to ten days | Water-Resistant: Yes | Material: Not specified | Precut: No}

Courtesy by Amazon

Pros

Soft and stretchy material
Latex-free and non-irritating
Comes in precut strips
Water-resistant

Cons

Removal may be painful
May irritate sensitive skin

If you’re just getting started with kinesiology tape, you need something that’ll be easy to apply. TheraBand’s Kinesiology Tape comes in a roll of precut strips with XactStretch indicators to guide you through proper application. These guides are crafted to help you understand how much you should stretch your tape to get the amount of support you need.

It's is crafted from a blend of cotton and spandex, and since it promises to be both latex-free and non-irritating, it can work on a variety of skin types. It also comes in nine colors.

Price at time of publication: $15

^{Key Specs:
Wear Length: One to five days | Water-Resistant: Yes | Material: Cotton, spandex | Precut: Yes}

Courtesy by Amazon

Pros

Performance fabric composition
Latex-free and hypoallergenic
Comes in precut strips
Water-resistant

Cons

Adhesive may not last long
Adhesive may be irritating

Designed with sensitive skin in mind, KT Tape’s Synthetic Kinesiology Tape is made with synthetic performance fabric that is lightweight, latex-free, and hypoallergenic. Although the adhesive may not be as strong or sticky as some options, it's designed to be gentle on your skin.

The tape is available in ten colors, and you can find it in a wide option for additional coverage.Since the tape promises to be moisture-wicking, it should keep you comfortable, even as you work up a sweat.

Price at time of publication: $20

^{Key Specs:
Wear Length: Four to seven days | Water-Resistant: Yes | Material: Synthetic performance fabric | Precut: Yes}

Courtesy by Amazon

Pros

Material is soft and stretchy
Has a water-resistant coating
Hypoallergenic

Cons

Continuous roll may be difficult to use
Adhesive may wear easily

The H2O Kinesiology Tape from TockTape is a fan-favorite, water-resistant option. It's crafted with a stretchy blend of cotton and nylon, and since it's finished with a water-repelling coating, it will stay in place during underwater workouts.

The tape is lined with hypoallergenic adhesive, and since it's extra sticky, it can stay on your skin for up to seven days at a time. Find it in four colors, including beige, black, blue, and pink.

Price at time of publication: $28

^{Key Specs:
Wear Length: Two to seven days | Water-Resistant: Yes | Material: Cotton, nylon | Precut: No}

Courtesy by Amazon

Pros

Made with soft cotton
Latex-free and hypoallergenic
Available in multiple colors
Water-resistant

Cons

Adhesive may irritate sensitive skin

Lightweight, long-lasting, and incredibly stretchy, Sparthos Kinesiology Tape is made for highly active runners. It's made with soft, breathable cotton and it's designed to move freely with your body—meaning you won't have to adjust it or replace it mid-run. For those who already wear running shoes for bad knees, this tape offers additional stability and support.

The tape comes lined with a hypoallergenic adhesive that can last up to five days at a time, and since it's waterproof, you can wear it in high-humidity situations and in the shower.

Price at time of publication: $10

^{Key Specs:
Wear Length: Three to five days | Water-Resistant: Yes | Material: Cotton | Precut: Not listed}

Courtesy by Amazon

Pros

Material is soft and stretchy
Latex-free and hypoallergenic
Two application options
Water-resistant

Cons

No wear length specified
May not last as long as others

Crafted with a flexible fit, RockTape’s Water-Resistant Kinesiology Tape is a go-to for sports, workouts, and other activities. It's made with a blend of cotton and stretchy nylon, and it's designed to stay in place no matter how active you are.

It has a super sticky adhesive and it's available in 15 colors. The tape also comes in both precut strips and a continuous roll, meaning you can find an option that works well for your lifestyle.

Price at time of publication: $26

^{Key Specs:
Wear Length: Not listed | Water-Resistant: Yes | Material: Cotton, nylon | Precut: Yes (also available in continuous rolls)}

Amazon

Pros

Latex-free
Continuous roll design
Water-resistant
Available in multiple colors

Cons

Adhesive may irritate sensitive skin
May not last as long as others

Looking for a roll of kinesiology tape that can withstand the wear and tear of your toughest workouts? Master of Muscle’s Kinesiology Tape will get the job done. The stretchy tape is water-resistant and latex-free, and thanks to its sweat-proof adhesive, it should keep you going for up to three days at a time.

It comes in a continuous roll so you can use as much or as little as you need, and it's fairly affordable so that even the most active individuals can stock up. Tested for performance and durability, Master of Muscle will offer you a full refund if you're not satisfied with the tape.

Price at time of publication: $8

^{Key Specs:
Wear Length: One to three days | Water-Resistant: Yes | Material: Not listed | Precut: No}

Courtesy by Amazon

Pros

Compact design
Comes in precut strips
Water-resistant

Cons

May not last as long as others
May be painful to remove

If you have bunions, extra kinesiology tape in your shoes can be a painful issue. Since KT Tape's PRO X Kinesiology Tape is cut into compact, cross-shaped patches, it won't bunch up or take up extra room in your shoes.

You can use it in smaller areas, like on your shoulders and along your feet since each patch is lightweight and stretchy. And since they’re designed for ultimate durability and water resistance, you can wear the tape for up to three days at a time.

Price at time of publication: $54

^{Key Specs:
Wear Length: One to three days | Water-Resistant: Yes | Material: Not listed | Precut: Yes}

Courtesy by Amazon

Pros

Unique shape for shoulders
Comes in precut strips
Long-lasting

Cons

Only single-use packets available
Material unknown
Water resistance unknown

Precut strips of kinesiology tape can easily be used on larger body parts, like your back or legs, but they can be tough to use on smaller body parts, like your shoulders. That’s why Kinesio’s Pre-Cut Shoulder Tape features a unique design to fit snugly over your shoulder.

It will stay in place as you move around and the adhesive allows it to stay on your skin for up to three days at a time. Each set comes with three strips of kinesiology tape, which you can customize to suit the size and shape of your shoulders.

Price at time of publication: $10

^{Key Specs:
Wear Length: One to three days | Water-Resistant: Not listed | Material: Not listed | Precut: Yes}

Courtesy by Amazon

Pros

Designed for your knee
Reinforced for support and stability
Comes in precut strips
Water-resistant

Cons

May not last as long as others
May be less flexible

KT Tape’s Flex Adhesive Strips may look like classic kinesiology tape strips, but they're designed specifically for your knees. The kinesiology tape promises to be as lightweight, comfortable, and stretchy as any other, but each strip comes reinforced with KT Tape’s FreeFlex technology—meaning that it will lend extra support and stability to your knees.

Hypoallergenic and latex-free, it's great for sensitive skin and it can last for up to three days at a time.

Price at time of publication: $16

^{Key Specs:
Wear Length: One to three days | Water-Resistant: Yes | Material: Not listed | Precut: Yes}

Final Verdict

If you’re looking for a versatile and easy-to-use roll of kinesiology tape, KT Tape’s Original Cotton Athletic Tape (view at Amazon) is a solid pick. The tape is lightweight, breathable, and stretchy, and since it comes in precut strips, it's crafted for easy application—even if you’re using kinesiology tape for the first time.

What to Look for in a Kinesiology Tape

Wear Length

Kinesiology tape is designed to be sticky, strong, and long-lasting. And it’s typically designed to last anywhere between one and ten days. If you prefer to use kinesiology tape for short periods of time, you don't have to worry as much about wear length. However, if you need your kinesiology tape to last for days on end—or if you don't want to replace it frequently—look for a long-lasting option.

Water Resistance

Kinesiology tape is often worn during workouts, so you want it to hold up to a little wear and tear—and a lot of sweat. Thankfully, most kinesiology tape options are designed to be water-resistant, though some options are crafted with additional water resistance for swimming or underwater sports.

Material

Kinesiology tape can be crafted from cotton, spandex, nylon, and other stretchy performance fibers. Most of these options tend to be both flexible and breathable. But if you have a fabric preference, be sure to double-check the material of the tape prior to making your purchase.

Precut

Kinesiology tape is typically available in either precut strips or continuous rolls. Precut strips are more beginner-friendly because they cut down on the guesswork of how much to use at once. With that said, continuous rolls can be a great option for those who know how much (or how little) kinesiology tape they’d like to use at a time.

Frequently Asked Questions

How to apply kinesiology tape

There is no one-size-fits-all when it comes to kinesiology tape. That's because the tape should be used differently depending on your recovery or workout needs. This is why it's important to contact a physical therapist about kinesiology tape use prior to buying.
With that said, there are a few steps you can expect to follow no matter how or why you're using kinesiology tape. “Before applying tape, the skin needs to be clean, dry, and free of any oil or moisturizers,” Dr. Scarano Ward says. These steps can help you ensure the tape properly adheres to your skin.
How does kinesiology tape work?

Kinesiology tape applies light pressure to your skin, and as you move around, the tape recoils and that pressure lessens—altering the stimulation you’re experiencing.
“The cut, tension, and direction of tape is ‘dosed’ to provide a therapeutic recoil of the tape,” Dr. Scarano Ward says. “This can address pain, swelling, joint stability, muscle spasm, posture cues, or biofeedback." It can even provide extra stability and support for those who use inserts, like insoles for flat feet, for orthopedic issues. She adds that the tape can also stimulate your nervous system, potentially reducing pain.
Can you reuse kinesiology tape?

When kinesiology tape has been removed, you reapply it. “The adhesive picks up oil and sloughed-off skin cells,” Dr. Scarano Ward says. “So once it's adhered to something, there's no way to re-stick it."
How to remove kinesiology tape

There are several steps you can take to remove kinesiology tape without hurting yourself. "First, make sure the skin of the taped area is stretched, says Dr. Scarano Ward. "Second, use one hand to put direct pressure on the tape, and use your other hand to slowly peel the tape off in the direction of hair growth."
She notes that if you tear the tape off or pull it away from the body it can actually cause skin damage. Dr. Scarano Ward adds that you can cut down on pain from removal by applying oil or lotion to the taped area prior to removing the tape.
Can I shower with kinesiology tape?

Many kinesiology tapes are designed to withstand sweat, showers, and other forms of water. So yes, typically you can wear kinesiology tape in the shower. Double-check that the kinesiology tape you’re using is water-resistant, and remember that it may not last as long when exposed to a lot of water.
How long do you leave kinesiology tape on?

Some kinesiology tapes are designed to last longer than others, however many can be used for up to three days at a time. Stickier and more durable options can last up to ten days but set your expectations by double-checking the wear length—especially if you're wearing the tape underwater.

Why Trust Verywell Fit

As a seasoned health and fitness writer, Lindsey Lanquist understands how vital quality product recommendations can be. She is careful to recommend products that are reliable, comfortable, and genuinely well-reviewed by those who’ve tried them.