How to apply KT Tape: IT hip band
The IT Band, or iliotibial band, is a thick band of fibrous tissue that runs down the outside of the leg. The iliotibial band begins at the hip and extends to the outer side of the shin (tibia) just below the outside of the knee joint. The band functions in coordination with several of the thigh muscles to provide stability to the outside of the knee.
ITBS at the hip most often develops due to overuse and/or compensation for other injury and pain in the body. ITBS of the knee and hip combined make up about 12% of all running and cycling related injuries, and is by far the most common cause of lateral knee pain. ITBS at the hip is generally found in conjunction with this lateral knee pain.
Pain in the IT Band at the hip can be caused by a variety of conditions that make it quite difficult to diagnose. ITBS (iliotibial band syndrome) is the result of the inflammation and irritation felt as the bursae responsible for a smooth gliding action become inflamed. The product of these conditions is inflammation that results in pain on the outside of the hip during movement.
KT Tape can help reduce inflammation at the hip from ITBS, bursitis, muscle strains, arthritis, and tendonitis among other causes. Often times light progressive stretching as well as massage and icing will help to reduce symptoms as well. KT Tape will help to alleviate the pain associated with hip issues regardless of the root cause*, however, please consult a medical professional for pain that worsens or becomes severe.
Application overview
The IT Band, or iliotibial band, is a thick band of fibrous tissue that runs down the outside of the leg. The iliotibial band begins at the hip and extends to the outer side of the shin (tibia) just below the outside of the knee joint. The band functions in coordination with several of the thigh muscles to provide stability to the outside of the knee. Pain may be caused by overuse, training on hills or stairs, muscle imbalances, and over pronation of the foot. This application of KT Tape helps treat this condition by decreasing pressure to reduce pain.
What you need
2 full 25cm strips of KT Tape cut in half
Apply before activity
Apply one hour before beginning activity
Clean skin
Clean dirt, oils and lotions from area
Activate adhesive
After application rub tape vigorously to activate adhesive
Body position
Flex hip by shifting it outward
Apply tape directly to skin, photos show placement on body only
80% stretch
Anchor the middle of a half strip tape over the point of pain with 80% stretch.
0% stretch
Lay down the ends without stretch.
80% stretch
Anchor the middle of another half strip with 80% stretch across the other strip.
0% stretch
Lay down the ends without stretch.
80% stretch
Anchor the middle of another half strip with 80% stretch across the other two.
0% stretch
Lay down the ends of the tape with no stretch.
80% stretch
Anchor the middle of another half strip with 80% stretch across the other strips.
0% stretch
Lay down the ends with no stretch. Rub the tape vigorously to activate the adhesive.
