KINESIOLOGY

TAPING
TECHNIQUES
YOU CAN DO YOURSELF
Top athletes around the world use kinesiology tape to
help get the most out of their bodies. And you can do
it, too.

Mueller® Kinesiology Tape helps reduce pain

while supporting your muscles, tendons,
and ligaments.

Better yet, the tape moves with you. That means

whether you’re training for a half-marathon, battling
cleanup on your softball team, or working the
construction site six-days-a-week, you’ll feel
comfortable wearing Mueller® Kinesiology Tape.

Let’s go through 10 kinesiology taping applications you

can do yourself.
 TABLE OF CONTENTS
хх PRO TIPS
хх BASIC RUNNER’S KNEE
хх BASIC ACHILLES TENDON
хх ANKLE STABILITY
хх SHIN SPLINT
хх BASIC CALF
хх BASIC QUAD
хх BALL OF FOOT
хх TOP OF FOOT
хх HIP FLEXOR
хх GROIN MUSCLE
PRO TIP S

For best adhesion:

- Clean and dr y skin
- R o u n d c o r n e r s o f t a p e b e fo r e a p p l y i n g
- R u b t a p e v i g o r o u s l y a f te r a p p l i c a t i o n

For best support:

- N o S t r e tc h
- L i g h t S t r e tc h
- M e d i u m S t r e tc h
- Fu l l S t r e tc h

F o r e a sy a p p l i c a t i o n :
- Te a r i n g p a p e r b a c k i n g
- Pe e l a n d h o l d te c h n i q u e

BACK
BACK TO
TO TOP
TOP

CAUTION: Discontinue use if skin becomes irritated or sore. Mueller® Kinesiology Tape is not a replacement for professional medical
care. All information provided is for educational use and is not intended to be used in place of professional care.
BA SIC RUNNER’S K NEE

Yo u’l l b e u s i n g o n e p i e c e o f I - S t r i p s P r e - c u t K i n e s i o l o g y Ta p e .

1. B e n d yo u r k n e e 9 0 º
2. Te a r p a p e r b a c k i n g , a b o u t 1” f r o m t h e e n d
3. A n c h o r t h e t a p e to t h e o u t s i d e o f yo u r k n e e – n o s t r e tc h
4. Pe e l t h e p a p e r s l ow l y w i t h m e d i u m s t r e tc h i n t h e t a p e
5. A p p l y t h e t a p e u n d e r a n d a r o u n d yo u r k n e e c a p
6. A n c h o r t h e o t h e r e n d o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
7. Vigorously rub tape

BACK
BACK TO
TO TOP
TOP

CAUTION: Discontinue use if skin becomes irritated or sore. Mueller® Kinesiology Tape is not a replacement for professional medical
care. All information provided is for educational use and is not intended to be used in place of professional care.
BA SIC ACHILLE S TENDON

Yo u’l l b e u s i n g t wo p i e c e s o f I - S t r i p s P r e - C u t K i n e s i o l o g y Ta p e .

First Strip
1. Te a r p a p e r b a c k i n g , a b o u t 1” f r o m t h e e n d
2 . F l ex fo o t u pwa r d
3 . A n c h o r t h e t a p e to b o t to m o f yo u r h e e l – n o s t r e tc h
4 . Pe e l t h e p a p e r s l ow l y w i t h m e d i u m s t r e tc h i n t h e t a p e
5 . A p p l y t h e t a p e u p yo u r c a l f
6 . A n c h o r t h e o t h e r e n d o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
7. V i g o r o u s l y r u b t a p e

Second Strip
1. Fo l d s t r i p i n h a l f a n d c u t i n to t wo p i e c e s
2 . Te a r p a p e r b a c k i n g a t t h e m i d d l e o n o n e s t r i p
3 . Pe e l t h e p a p e r s l ow l y, c r e a t i n g t wo a n c h o r- p o i n t h a n d l e s
4 . W i t h m e d i u m s t r e tc h , a p p l y t a p e a c r o s s t h e p o i n t o f p a i n
5 . A n c h o r t h e e n d s o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
6. Vigorously rub tape

BACK
BACK TO
TO TOP
TOP

CAUTION: Discontinue use if skin becomes irritated or sore. Mueller® Kinesiology Tape is not a replacement for professional medical
care. All information provided is for educational use and is not intended to be used in place of professional care.
A NK LE STA BILIT Y

Yo u’l l b e u s i n g t wo p i e c e s o f I - S t r i p s P r e - C u t K i n e s i o l o g y Ta p e .

First Strip
1. Te a r p a p e r b a c k i n g , a b o u t 1” f r o m t h e e n d
2. A n c h o r yo u r t a p e a b o u t 2 ” a b ove yo u r a n k l e – n o s t r e t c h
3. Pe e l t h e p a p e r s l ow l y w i t h m e d i u m s t r e t c h i n t h e t a p e
4. A p p l y t h e t a p e d ow n t h e o u t e r a n k l e , a c r o s s t h e b o t to m o f t h e h e e l , a n d u p t h e
inner side of the ankle
5. Anchor the other end of the kinesiology tape with no stretch
6. Vigorously rub tape

Second Strip
1. Te a r p a p e r b a c k i n g , a b o u t 1” f r o m t h e e n d
2. Anchor the tape along the instep of the foot – no stretch
3. Pe e l t h e p a p e r s l ow l y w i t h m e d i u m s t r e t c h i n t h e t a p e
4. Apply the tape around the back of the heel and across the arch
5. Anchor the end of the kinesiology tape with no stretch
6. Vigorously rub tape

Third Strip
1. Te a r p a p e r b a c k i n g , a b o u t 1” f r o m t h e e n d
2. A n c h o r t h e t a p e a l o n g o u t s i d e o f yo u r f o o t – n o s t r e t c h
3. Pe e l t h e p a p e r s l ow l y w i t h m e d i u m s t r e t c h i n t h e t a p e
4. Apply the tape around the back of the heel and across the arch
5. Anchor the end of the kinesiology tape with no stretch
6. Vigorously rub tape
BACK
BACK TO
TO TOP
TOP

CAUTION: Discontinue use if skin becomes irritated or sore. Mueller® Kinesiology Tape is not a replacement for professional medical
care. All information provided is for educational use and is not intended to be used in place of professional care.
SHIN SPLINT

Yo u’l l b e u s i n g t wo p i e c e s o f I - S t r i p s P r e - C u t K i n e s i o l o g y Ta p e .

First Strip
1. Te a r p a p e r b a c k i n g , a b o u t 1” f r o m t h e e n d
2 . F l ex yo u r fo o t d ow nwa r d
3 . A n c h o r t h e t a p e a t t h e b a s e o f yo u r s h i n – n o s t r e tc h
4 . Pe e l t h e p a p e r s l ow l y w i t h m e d i u m s t r e tc h i n t h e t a p e
5 . A p p l y t h e t a p e u p yo u r s h i n , ove r t h e a r e a o f p a i n
6 . A n c h o r t h e o t h e r e n d o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
7. V i g o r o u s l y r u b t a p e

Second Strip
1. Te a r p a p e r b a c k i n g a t t h e m i d d l e o n o n e s t r i p
2 . Pe e l t h e p a p e r s l ow l y, c r e a t i n g t wo a n c h o r- p o i n t h a n d l e s
3 . A p p l y t h e m i d d l e o f t h e t a p e j u s t a b ove a r e a o f p a i n w i t h m e d i u m s t r e tc h
4 . A n c h o r t h e e n d s o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
5. Vigorously rub tape

Third Strip
1. Te a r p a p e r b a c k i n g a t t h e m i d d l e o n t h e o t h e r s t r i p
2 . Pe e l t h e p a p e r s l ow l y, c r e a t i n g t wo a n c h o r- p o i n t h a n d l e s
3 . A p p l y t h e m i d d l e o f t h e t a p e j u s t b e l ow a r e a o f p a i n w i t h m e d i u m s t r e tc h
4 . A n c h o r t h e e n d s o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
6. Vigorously rub tape
BACK
BACK TO
TO TOP
TOP

CAUTION: Discontinue use if skin becomes irritated or sore. Mueller® Kinesiology Tape is not a replacement for professional medical
care. All information provided is for educational use and is not intended to be used in place of professional care.
BA SIC CA LF

First Strip
1. Te a r p a p e r b a c k i n g , a b o u t 1” f r o m t h e e n d
2 . A n c h o r t h e t a p e 2- 3 ” a b ove t h e b a s e o f yo u r h e e l – n o s t r e tc h
3 . Pe e l t h e p a p e r s l ow l y w i t h m e d i u m s t r e tc h i n t h e t a p e
4 . A p p l y t h e t a p e u p t h e i n s i d e o f yo u r c a l f
5 . A n c h o r t h e o t h e r e n d o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
6. Vigorously rub tape

Second Strip
1. Te a r p a p e r b a c k i n g , a b o u t 1” f r o m t h e e n d
2 . A n c h o r t h e t a p e s l i g h t l y ove r l a p p i n g t h e f i r s t s t r i p – n o s t r e tc h
3 . Pe e l t h e p a p e r s l ow l y w i t h m e d i u m s t r e tc h i n t h e f i r s t t a p e
4 . A p p l y t h e t a p e u p t h e o u t s i d e o f yo u r c a l f
5 . A n c h o r t h e o t h e r e n d o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
6. Vigorously rub tape

BACK
BACK TO
TO TOP
TOP

CAUTION: Discontinue use if skin becomes irritated or sore. Mueller® Kinesiology Tape is not a replacement for professional medical
care. All information provided is for educational use and is not intended to be used in place of professional care.
BASIC QUAD

First Strip
1. Te a r p a p e r b a c k i n g , a b o u t 1” f r o m t h e e n d
2 . A n c h o r t h e t a p e 2 ” a b ove yo u r k n e e – n o s t r e tc h
3 . Pe e l t h e p a p e r s l ow l y w i t h m e d i u m s t r e tc h i n t h e t a p e
4 . A p p l y t h e t a p e u p yo u r t h i g h , s l i g h t l y to t h e i n s i d e
5 . A n c h o r t h e o t h e r e n d o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
6. Vigorously rub tape

Second Strip
1. Te a r p a p e r b a c k i n g , a b o u t 1” f r o m t h e e n d
2 . A n c h o r t h e t a p e s l i g h t l y ove r l a p p i n g t h e f i r s t s t r i p – n o s t r e tc h
3 . Pe e l t h e p a p e r s l ow l y w i t h m e d i u m s t r e tc h i n t h e t a p e
4 . A p p l y t h e t a p e u p yo u r t h i g h , s l i g h t l y to t h e o u t s i d e
5 . A n c h o r t h e o t h e r e n d o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
6. Vigorously rub tape

BACK
BACK TO
TO TOP
TOP

CAUTION: Discontinue use if skin becomes irritated or sore. Mueller® Kinesiology Tape is not a replacement for professional medical
care. All information provided is for educational use and is not intended to be used in place of professional care.
BA LL OF FOOT

Yo u’l l b e u s i n g t wo p i e c e s o f I - S t r i p s P r e - C u t K i n e s i o l o g y Ta p e .

First Strip
1. Te a r p a p e r b a c k i n g i n t h e m i d d l e o f t h e s t r i p
2 . Pe e l t h e p a p e r s l ow l y, c r e a t i n g t wo a n c h o r- p o i n t h a n d l e s
3 . A p p l y t h e m i d d l e o f t h e t a p e j u s t a b ove t h e a r e a o f p a i n w i t h f u l l s t r e tc h
4 . Wr a p a r o u n d yo u r fo o t , a n c h o r i n g t h e e n d s o f t h e t a p e w i t h n o s t r e tc h
5. Vigorously rub tape

Second Strip
1. Te a r p a p e r b a c k i n g , a b o u t 1” f r o m t h e e n d
2 . A n c h o r t h e t a p e a t t h e b a l l o f yo u r fo o t – n o s t r e tc h
3 . Pe e l t h e p a p e r s l ow l y w i t h m e d i u m s t r e tc h i n t h e t a p e
4 . A p p l y t h e t a p e a l o n g yo u r fo o t a n d u p yo u r h e e l
5 . A n c h o r t h e o t h e r e n d o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
6. Vigorously rub tape

BACK
BACK TO
TO TOP
TOP

CAUTION: Discontinue use if skin becomes irritated or sore. Mueller® Kinesiology Tape is not a replacement for professional medical
care. All information provided is for educational use and is not intended to be used in place of professional care.
TOP OF FOOT

Yo u’l l b e u s i n g t wo p i e c e s o f I - S t r i p s P r e - C u t K i n e s i o l o g y Ta p e (o n e f u l l
s t r i p a n d t wo h a l f s t r i p s .)

First Half Strip

1. Te a r p a p e r b a c k i n g i n t h e m i d d l e o f t h e s t r i p
2 . Pe e l t h e p a p e r s l ow l y, c r e a t i n g t wo a n c h o r- p o i n t h a n d l e s
3 . A p p l y t h e m i d d l e o f t h e t a p e ove r a r e a o f p a i n w i t h f u l l s t r e tc h
4 . Wr a p a r o u n d yo u r fo o t , a n c h o r i n g t h e e n d s w i t h n o s t r e tc h
5. Vigorously rub tape

Second Half Strip

1. Te a r p a p e r b a c k i n g i n t h e m i d d l e o f t h e s t r i p
2 . Pe e l t h e p a p e r s l ow l y, c r e a t i n g t wo a n c h o r- p o i n t h a n d l e s
3 . A p p l y t h e m i d d l e o f t h e t a p e a l i t t l e h i g h e r t h a n t h e f i r s t s t r i p w i t h f u l l s t r e tc h
4 . A n c h o r t h e o t h e r e n d o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
5. Vigorously rub tape

Fu l l S t r i p
1. Te a r p a p e r b a c k i n g , a b o u t 1” f r o m t h e e n d
2 . A n c h o r t h e t a p e a t t h e to p o f yo u r fo o t , b e h i n d yo u r to e s – n o s t r e tc h
3 . Pe e l t h e p a p e r s l ow l y w i t h m e d i u m s t r e tc h i n t h e t a p e
4 . A p p l y t h e t a p e u p yo u r fo o t a n d s h i n
5 . A n c h o r t h e o t h e r e n d o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
6. Vigorously rub tape

BACK
BACK TO
TO TOP
TOP

CAUTION: Discontinue use if skin becomes irritated or sore. Mueller® Kinesiology Tape is not a replacement for professional medical
care. All information provided is for educational use and is not intended to be used in place of professional care.
HIP FLE XOR

Yo u’l l b e u s i n g t wo p i e c e s o f I - S t r i p s P r e - C u t K i n e s i o l o g y Ta p e . A p p l y
t a p e d i r e c t l y t o s k i n . C l o t h i n g u s e d f o r d e m o n s t r a t i o n p u r p o s e s o n l y.

First Strip
1. Te a r p a p e r b a c k i n g , a b o u t 1” f r o m t h e e n d
2 . A n c h o r t h e t a p e 2- 3 ” b e l ow t h e a r e a o f p a i n – n o s t r e tc h
3 . Pe e l t h e p a p e r s l ow l y w i t h l i g h t s t r e tc h i n t h e t a p e
4 . A p p l y t h e t a p e d i a g o n a l l y u p ove r t h e a r e a o f p a i n
5 . A n c h o r t h e o t h e r e n d o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
6. Vigorously rub tape

Second Strip
1. Te a r p a p e r b a c k i n g , a b o u t 1” f r o m t h e e n d
2 . A n c h o r t h e t a p e s l i g h t l y ove r l a p p i n g t h e f i r s t s t r i p – n o s t r e tc h
3 . Pe e l t h e p a p e r s l ow l y w i t h l i g h t s t r e tc h i n t h e t a p e
4 . A p p l y t h e t a p e to t h e i n s i d e o f t h e f i r s t s t r i p
5 . A n c h o r t h e e n d o f t h e k i n e s i o l o g y t a p e w i t h n o s t r e tc h
6. Vigorously rub tape

BACK
BACK TO
TO TOP
TOP

CAUTION: Discontinue use if skin becomes irritated or sore. Mueller® Kinesiology Tape is not a replacement for professional medical
care. All information provided is for educational use and is not intended to be used in place of professional care.
GROIN MUSCLE

Yo u’l l b e u s i n g t wo p i e c e s o f I - S t r i p s P r e - C u t K i n e s i o l o g y Ta p e .

Fi r s t S tr i p
1. Te a r p a p e r b a ck in g, a b o u t 1” f r o m th e e n d
2. A n c h o r th e t a p e a l o n g th e in s i d e of yo u r l e g at yo u r k n e e – n o s tretc h
3. Pe e l th e p a p e r s l owl y wi th li g ht s tre tc h in th e t a p e
4. A p p l y th e t a p e di a g o n a ll y u p ove r th e a re a of p a in
5. A n c h o r th e oth e r e n d of th e k in e s i o l o g y t a p e wi th n o s tretc h
6. Vigorously rub tape

S e c on d S tr i p
1. Te a r p a p e r b a ck in g, a b o u t 1” f r o m th e e n d
2. Ac h o r th e t a p e s li g htl y ove r l a p p in g th e f i r s t s tr ip – n o s tre tc h
3. Pe e l th e p a p e r s l owl y wi th li g ht s tre tc h in th e t a p e
4. A p p l y th e t a p e to th e in s i d e of th e f i r s t s tr ip
5. A n c h o r th e e n d s of th e k in e s i o l o g y t a p e wi th n o s tre tc h
6. Vigorously rub tape

BACK TO TOP

CAUTION: Discontinue use if skin becomes irritated or sore. Mueller® Kinesiology Tape is not a replacement for professional medical
care. All information provided is for educational use and is not intended to be used in place of professional care.