Playing tennis is a great way to stay healthy and active, but it also puts a lot of strain on your body. One of the most common injuries in tennis players is shoulder pain due to overuse or improper technique. This is why you should learn how to tape a shoulder the right way.
To help protect against this, many athletes use taping techniques as an extra layer of support for their shoulders during play. This guide will provide step-by-step instructions on how to tape a shoulder properly so you can get back out there and enjoy the game without worrying about injury!
How to Tape a Shoulder Quick Guide
Taping a shoulder can be a great way to provide stability and support to the joint when recovering from an injury or engaging in physical activity. There are two basic steps to master when learning how to tape a shoulder, for more details continue reading below.
- Applying tape to the front of the shoulder: To apply kinesiology tape, start by cleaning and drying the front of your shoulder. If there is hair, you can use a buzz clipper or razor to remove it before applying.
- Applying tape to the back of the shoulder: After securing the strip to the front of your shoulder, proceed to place another strip on the back of your shoulder.
How to Tape a Shoulder Steps
Step 1: Applying tape to the front of the shoulder
- Uncover your shoulder and arm and keep them visible.
- Measure the length of the strip from the top of the front of your shoulder to the side of your arm.
- Extend your shoulder by reaching behind you. This will stretch the muscles located at the front of your shoulder.
- Peel off approximately two inches of the tape backing from one end of the strip and attach it to the top part of your shoulder’s front.
- Peel off the remaining backing.
- Stretch the tape to about 25% of its length and then attach it to the side of your arm, approximately one-third of the way down.
- After placing the tape on your shoulder, rub it gently a few times. This will generate heat from the friction, which will help the tape stick to your skin.
Step 2: Applying tape to the back of the shoulder
- Proceed to cut a strip that is long enough to reach from the back of your upper shoulder to the side of your arm.
- To stretch the back part of your shoulder, sit comfortably and bring your arm across the front of your body.
- Peel off the tape backing from approximately two inches off one side of the strip and attach it to the upper portion of your back, on your shoulder.
- Remove the remaining backing from the tape.
- To apply the kinesiology tape, start by gently stretching it to about 25% of its length. Then, anchor one end of the tape to the side of your arm, about one-third of the way down. Make sure it slightly overlaps the front strip.
- Rub the kinesiology tape gently a few times to ensure it is secured and improve its adhesion.
Recommended Tools To Tape a Shoulder
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KT Tape is an elastic sports tape used by professional and serious athletes to support muscles, joints, tendons, and ligaments. It is drug-free, latex-free, hypoallergenic, lightweight, and breathable for optimal comfort.
Studies have shown that using KT Tape can help you recover faster from pain due to its ability to reduce tissue pressure and support your muscles and joints.
KT Tape has been found effective in treating knee pain, shoulder pain shin splints as well as plantar fasciitis, and tennis elbow among other issues. Perfect when learning how to tape a shoulder for tennis.
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The Healthy You Non-Stick Coated Kinesiology Taping Scissors are ideal for precision cuts of tape, making them perfect for medical and athletic use.
The scissors are designed with comfortable handles, adjustable tension at the pivot point, and Japanese stainless steel blades which have been coated with non-stick fluoride resin.
These features make it easy to create accurate tape lengths when taping a shoulder or other area of the body. A great aid when learning how to tape a shoulder.
Common Questions About How to Tape a Shoulder
Can you tape a shoulder for sports?
These shoulder-taping techniques are meant to provide shoulder support and decrease stress while engaging in sports or other activities. They work for both preventing and treating shoulder injuries.
Is KT tape good for shoulder injuries?
KT Tape is used to alleviate pain in the knees, hips, ankles, and shoulders during training and rehabilitation. Additionally, it can be used for various shoulder injuries such as sprains, bursitis, and tendon injuries.
How long should you use kinesiology tape?
You can wear the tape for a duration of two to five days.
Keep in mind that it is important to regularly check your shoulder for any signs of skin irritation or redness as these could indicate an allergic reaction or other issues. If you experience any discomfort, remove the tape immediately and contact a doctor.
How to avoid shoulder injuries in tennis?
- Maintain a functional joint range of motion (ROM) to ensure unrestricted joint movement, better muscle tissue utilization, and reduced stress on tendons.
- To strengthen the shoulder joint, it’s important to focus on both the movement-dominant muscles (phasic) and the stability/postural-based muscles (tonic) that surround it.
- To prevent injury, refrain from using tennis balls that are wet as they can become heavier, which is a common occurrence.
- To transition to a new racket, use it gradually by alternating with your old racket for the first 3-6 hits, splitting the time evenly between the two rackets.
- Make, stretch, and mobilize both sides of your body, even the non-dominant one. Many players tend to focus only on their dominant side, but you might be amazed at the potential of your non-dominant side and how it can complement your dominant side for better performance.
- It is important to avoid making too many technical changes, especially with the forehand and service motions. Take time to assess how your body is adapting to the changes and make adjustments gradually.
Video Taping guide for Shoulder Pain – Rotator Cuff Strain
Do you have shoulder pain that needs to be managed? This video will show you how to tape a shoulder in order to reduce your discomfort and support the area. By the end of this video, you’ll know exactly how to properly tape a shoulder!
Learning how to tape a shoulder, doesn’t need to be a difficult task. Taping a shoulder can be an effective way to reduce pain and discomfort while also providing support for the joint. While it’s important to consult with your doctor or physical therapist before beginning any taping regimen, if you do decide that taping is right for you, this guide should help get you started on the process.
With practice and patience, anyone can learn how to tape their own shoulder correctly and safely in order to provide relief from injury or soreness. Remember that proper technique is key when it comes to successful tapingâ€”always use caution as well as clean materials so as not to cause further harm!