FOR (ultr FOR (ultra)R a)RUNN UNNERS ERS
IT’S MORE THAN JUST TAPE ON THE APE ON THE SKIN SKIN
WHY TAPE? 1. REDUCE PAIN. 2. DELAY FATIGUE. 3. ALTER POSTURE.
WHY T WHY TAPE? APE? NEUROSENSORY STIMULATION Increase/alter neural input PAIN RELIEF DECOMPRESSION Pain Gate Lifting effect
TAPE vs BRUISE
HAIR AS A HAIR AS A SENSOR SENSORY OR Y ORGAN! GAN! YOUTUBE: CAT, TAPE,JAPAN
CAN CAN BE BE WORN ORN FOR FOR 24HR/ 24HR/DAY FOR FOR UP UP TO O 5-7 7 DAYS (or 184miles) (or 184miles)
SKIN PREP SKIN PREPARA ARATION TION TAPE APE ONL ONLY ST Y STICKS ICKS WELL T WELL TO C O CLEAN DR LEAN DRY Y SKI SKIN. • Remove all oils, creams, wax etc. • Do not tape sweaty skin. • Clean area with alcohol gel or baby wipes. • Shave/clipper hair if desired or required.
GOLDEN R GOLDEN RULES ULES • ROUND OUND ALL ALL ENDS ENDS OF OF TAPE APE • APP APPLY Y ENDS ENDS OF OF TAPE APE WITH WITH 0% 0% STR STRET ETCH CH • ENDS ENDS OF OF TAPE APE AL ALWA WAYS S STICK STICK TO O SKIN SKIN • AVOID OID HAND HANDLING LING THE THE GL GLUE UE SIDE SIDE OF OF THE THE TAPE APE • RUB UB TAPE APE ALL ALL OVER VER TO O ENSUR ENSURE E GOOD GOOD STICK STICK
PREPARING FIBRE TAPE (Long bits) 1. TEAR 2. FOLD 3. REMOVE Close to one end Long side back Short side
FIBRE TAPE • Apply in line with tissue fibres • End to end application • Apply with approx 10% (no added stretch) • No stretch ends of tape
PREPARING DECOMPRESSION TAPE (Short bits) • Tear paper in centre of tape. • Fold back paper on both side. • Apply even stretch (20-80%) across width of tape.
DECOMPRESSION TAPE • Apply perpendicular or oblique to fibres. • Middle out application. • Apply with 20-80% stretch. • No stretch on ends of tape
CALF CALF • Maintain calf stretch throughout app. • Apply Fibre Tape no added tape stretch over affected area. • Decompression tape over site of max pain 50-80% tape stretch. • Can be used to tape central, lat or med calf.
QU QUADS ADS • Quad on stretch. • Fibre tape over tight/sore part of muscle with no added tape stretch. • Decompression Tape (optional) over sorest spot. 50-80% tape stretch. • Consider wide tape for bigger legs.
ILIO ILIOTIBIAL B TIBIAL BAND AND • Knee in 30⁰ bend. Hip extended and adducted. Outer thigh on stretch. • Fibre Tape over ITB. From tibial tubercle to hip with paper off tape stretch. • Decompression Tape (optional) over sorest spot. 50-80% tape stretch.
LOWER LIMB SRT Tibialis Anterior Tibialis Posterior Fibularis Longus
SHIN SPLINTS • Apply long strip with light stretch over shin (half on bone) • Apply short strip at 45° over sorest point(s)to pull tissue towards bone. 50-80% tape stretch. • Try wide DT if diffuse area of pain
ANTERIOR KNEE ANTERIOR KNEE • Hip straight Knee flexed to 90°, quads stretched • Apply base over top of shin with no stretch • Curve tape around edge of patella with approx 50% stretch • Once tape has crossed superior patella tendon lay rest of tape with 10-20% stretch • Repeat on opposite side
ANTERIOR ANTERIOR KNEE KNEE
PATELLA TENDON TELLA TENDON • Lying or standing. Knee flexed to stretch quad. • Apply Fibre Tape from top of quads to tibial tubercle with no added stretch. • Apply Decompression Tape over sorest spot with 50-80% stretch.
ACHILLES SR CHILLES SRT • Calf on stretch. • Apply base of fibre tape to ball of foot (or heel pad) • Lay tape with 10% stretch over sole of foot, 10-50% over Achilles tendon. • Apply rest of fibre tape with 10% stretch over calf. • Apply decompression tape over sorest spot on tendon.
ACHILLES SRT DECOMPRESSION TAPE OPTIONS Insertional Mid Tendon Prox Tendon
ACHILLES WRAP SR CHILLES WRAP SRT • Calf on stretch. • Apply middle of tape just in front of heel. • Between sole of foot and ankle bone curve tape 45°. • Apply tape with 25-50% stretch diagonally over Achilles tendon. • Apply rest of strip with paper off stretch over muscle on opposite side. • Tape should cross at sorest spot on tendon.
ACHILLES CHILLES WRAP S WRAP SRT
SR SRT L T LUMB UMBAR SPINE AR SPINE • Standing, Sitting, Kneeling, Side Lying Lumbar flexion. • Fibre tape: x2 for bilat/cent pain. x1 for unilat pain. • Apply over apex of Erector Spinae bulk with no added stretch. • Apply decompression tape with 30-50% stretch over site of most pain. • Use wide tape for DT bigger patients.
SR SRT L T LUMB UMBAR SPINE AR SPINE
THO THORA RACIC DPT CIC DPT COMBINED COMBINED • In standing draw shoulder blades back and down. • Start tape over end of collar bone. • Apply 20-60% Stretch to middle part of tape. • Lay end of tape with no stretch under opp scapula • Check the tension is enough to discourage what you don’t want, but free enough to allow full movement.
TAPING FOR POSTURE TALL SPINE • Bottom ½ of tape. Apply with back stretched (toe touch). No added tape stretch • Top ½ of tape. Apply with shoulders back and down, palms forward. 40-60% stretch on tape.
POWERTAPING FOR PERFORMANCE CONSIDER USING: • If specific muscle group(s) tire quickly • If specific muscle group(s) tighten up/cramp. • To alter gait: Overstride, Cross-over, knee drift. HOW TO APPLY: • Put tissue on full stretch during application • Apply tape with no added stretch • Ends of tape with 0% stretch
POWERTAPING FOR LEGS BACK FRONT OUTER
POWERTAPING FOR TRUNK
PREPARING FOR ULTRAS • Tape up night before for best stick and last. • Carry tape to manage on course problems • Tape on the roll + small scissors • Pre-cut strips • Baby wipes/kitchen roll/alcohol gel)
ALSO GOOD FOR • Protecting toes and feet. • Reducing skin chaffing for clothes and packs. • Running repairs to kit. • Sticking stuff together!!
DON’T GO O.T .T .
SUMMARY • ALWAYS: Round ends/Apply end of tape with no stretch/Rub tape all over to stick • For Pain: Full tissue stretch/No added tape stretch/Decompression at sorest point (Some tape stretch). • For Posture: Correct position/Moderate tape stretch. • Experiment to get the best results. • ALWAYS buy !! • Facebook: RocktapeUK • Twitter: @rocktapeuk & @rockdocuk (me!)
BUYING UYING • On: www.rocktape.net • Use: Discount code “ tseries ” • Also available through various medical supply retailers and sports shops • Superdrug • Intersport • Sweatshop
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