What’s That Tape at the Gym?

A Quick Guide to Kinesiology Tape for the Everyday Athlete

If you’ve ever spotted someone at the gym wrapped in bright, criss-crossing strips of tape—maybe on their shoulder, knee, or even abs—you’ve witnessed kinesiology tape in action. It looks kind of cool, kind of mysterious… and if you’ve wondered does that actually do anything?, you’re not alone.

Here’s the scoop for regular gym-goers and weekend warriors:

🎯 What Is Kinesiology Tape?
Kinesiology tape is a stretchy, skin-friendly adhesive tape originally developed by Dr. Kenzo Kase in the 1970s. Unlike rigid athletic tape, it moves with your body, which makes it useful for support without restricting movement.

💡 What It’s Supposed to Do:
Provide light support to muscles and joints

Help reduce pain and inflammation

Improve circulation and lymphatic flow

Encourage better posture and muscle activation

📚 What the Science Says:
Some studies show moderate benefits, especially for pain relief and proprioception (your body’s sense of movement and position). The placebo effect might be part of the magic—but hey, if it helps you move better, that still counts.

🚫 Common Mistakes to Avoid:
Over-taping. More tape ≠ more healing. Slapping it everywhere doesn’t boost results and can actually irritate your skin.

Wrong placement. Tape works best when applied strategically—often along muscle fibers or around joints. Haphazardly applied tape may do little to nothing.

Too much tension. Stretching the tape too tight can cause skin irritation and reduce effectiveness. Gentle tension is usually best.

Using it as a crutch. Tape is a tool, not a cure. If you’re dealing with chronic pain or limited mobility, talk to a trainer or PT about what’s really going on.

✅ When to Use It:
After a minor strain or tweak (like a sore knee or overworked shoulder)

During intense workouts for extra awareness or support

If your trainer recommends it for form correction or posture cues

Kinesiology tape can help—especially when applied correctly—but it’s not a magic fix. It works best when combined with proper training, recovery, and injury care. If you’re curious, ask one of our Portland Personal Training coaches to show you how to apply it correctly—or when not to use it.

LEARN MORE >

1. Kinesiology Tape: What It Is and How to Use It
   Hospital for Special Surgery covers what kinesiology tape is, its uses, and expert Q&A on performance and rehabilitation.

2. The Benefits of Kinesiology Tape
   A comprehensive overview of how kinesiology tape may help decrease pain, support muscles, improve circulation, and enhance posture.

3. Kinesiology Tape: Benefits, Uses, and More
   Healthline explains the science, real-world use cases, application basics, and common myths.

4. How Does Kinesiology Tape Work—and Can It Help Your Workouts?
   Peloton’s article clarifies how kinesiology tape can support joint function, limit pain, and be incorporated into fitness routines.

5. What’s Kinesiology Tape and How Should You Use It?
   Nike offers practical, gym-focused tips for applying kinesiology tape and best practices for athletic use.

6. How to Prevent and Treat Sports Injuries With Kinesiology Tape
   This guide covers how kinesiology tape can facilitate healing, boost recovery, and prevent common gym injuries.

7. Kinesiology Taping Techniques: A Step-by-Step Guide
   A step-by-step guide on different taping techniques for various muscle groups and athletic activities.