Rotator cuff injuries are common, especially among athletes and individuals who engage in repetitive overhead activities. Climbers, in particular, are at high risk due to the intense and repetitive shoulder movements involved in the sport. The rotator cuff is a group of muscles and tendons that stabilize the shoulder joint, allowing for a wide range of motion. Injuries can occur from overuse, improper technique, or sudden trauma, leading to pain and limited mobility. While severe rotator cuff injuries (e.g. complete tendon tear) may put the athlete to surgery, milder ones can be managed and mitigated with the right techniques.
Consult your physical therapist and/or doctor for professional diagnosis and rehabilitation training plans.
Understanding the Rotator Cuff
Before we dive into the taping process, let’s get to know the key players in your shoulder’s support system. The rotator cuff consists of four muscles that keep your shoulder stable and moving smoothly:
Supraspinatus: This muscle sits at the top of your shoulder and helps lift your arm.
Infraspinatus: Located at the back of the shoulder blade, it assists with rotating and extending the shoulder.
Teres Minor: Just below the infraspinatus, it aids in external rotation.
Subscapularis: Found on the front of the shoulder blade, it allows for internal rotation.
When stablizing your rotator cuff with kinesiology tape, it is common to tape along the supraspinatus, infraspinatus and teres minor.
Step-by-Step Guide to Taping an Rotator Cuff
What You Need:
Three strips of kinesiology tape (each about 6-8 inches long)
Scissors (to trim the tape, or round the corners if necessary)
Clean, dry skin
A trimmer or a razor if you have excessive body hair around your upper back and shoulder
Preparation:
Clean Up: Make sure the skin around your shoulder is clean, dry, and free from any oils or lotions. Trim excessive hair in the taping area. This ensures the tape sticks well (and the removal won’t be unnecessarily painful).
Cut the Tape: Cut three strips of kinesiology tape, each about 6-8 inches long.
Position Your Body: Make sure the athlete sits up and the athlete’s shoulder is straightened and arm is relaxed on the side of the body. Avoid rounded shoulder.
Applying the Tape:
First Strip: Supraspinatus
Attach the first 2 inches of the kinesiology tape at where supraspinatus starts. Apply no stretch.
Press on the 'anchor' of the tape and stretch the middle of the tape along the supraspinatus. Apply 60%-75% stretch while applying. (100% stretch simply means when the tape is stretched to its extreme.)
Extend the tape so it travels past the shoulder tip. Attach the last 2 inches of the tape with no stretch. Rub the tape with backing paper to get better adhesion.
Second Strip: Infraspinatus
Tape along the infraspinatus, 'anchor' the tape near the bottom of the shoulder blade. Remember to apply 0% stretch at the first 2 inches of the tape.
Stretch the middle of the tape along the muscle towards the deltoid. Apply 60%-75% stretch.
Extend the tape so it travels past the deltoid. Attach the last 2 inches of the tape with no stretch. Make sure the tape ends on skin, not on another tape.
Third Strip: Teres Minor
Tape along the teres minor, 'anchor' the tape below the second strip. Again, apply 0% stretch at the first 2 inches of the tape.
Apply 60%-75% stretch in the middle of the tape, and stretch the tape towards the meeting point of the first two strips.
Extend the tape so it travels past the deltoid. Attach the last 2 inches of the tape with no stretch. (You know this now.) Make sure the tape ends on skin, not on another tape.
Final Touches:
Make sure the tape is secure and free of wrinkles.
Rub the tape gently to activate the adhesive, ensuring it sticks well.
Pro Tips:
Avoid stretching the ends of the tape to prevent skin irritation.
Apply the tape at least 30 minutes before physical activity to give the adhesive time to bond.
If you experience any discomfort or irritation, remove the tape immediately.
When removing the tape, start peeling from one end of the tape. Press the skin down while gently peeling the tape back against itself. Do not rip off the tape violently.
With this taping technique, you can give your rotator cuff the support it needs while you recover. Whether you're a climber, a cyclist, a runner or someone who loves to stay active, kinesiology tape can be a game-changer.
Remember, though, it's always best to consult with a healthcare professional for proper diagnosis and treatment of any injuries. Kinesiology tape cannot replace rest, rehab exercise, stretch and other treatment to help you recover from an injury.
Have fun with your sport and stay safe!
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