Colourful tapes to stick on: What are the benefits of kinesio tapes in cycling?

There's hardly a race or training camp where you don't see them: colourful stripes on athletes' bodies. They stick to shoulders, wrap around knees or adorn backs. Since the London 2012 Olympic Games at the latest, they have been as much a part of sport as the national anthem at the awards ceremony. Is it all just for show?

Dr Lucia Kühner is convinced: "Kinesiotapes can relieve tension, accelerate regeneration and help with overuse injuries." The specialist in general and sports medicine is a triathlete and cyclist. She runs her own practice in the holiday resort of Grömitz on the Baltic Sea and regularly treats endurance athletes with kinesiotapes. "Many people wonder how something that only sticks to the skin is supposed to affect the muscles underneath," says Kühner. The adhesive technique has a sensory effect, explains the doctor: "There are so-called mechanoreceptors between the skin and muscles that react to pressure or stretching. The tapes lift the skin slightly, which immediately reduces the pressure and thus relieves pain. This increases the metabolism in the muscles and relieves tension."

However, the whole thing only works in combination with movement, says Kühner: "It doesn't make sense to stick on a tape and then lie down. The connective tissue massage and stimulation of the metabolism can only work with movement. It wouldn't work with rigid tape."

Kinesiotapes are made of stretchable textile, usually cotton, elastane, viscose or a mixture of these. They are coated with acrylic adhesive on one side and stick to a backing film, usually with a pre-stretch of ten per cent. "This pre-stretch should be maintained when applying the tape," advises Manuel Klose, Head of Physical Therapy at Freising Hospital. However, stretching the tape too much is just as pointless as not stretching it at all, says the physiotherapist: "Laypeople often apply too much tension to the tape. But you shouldn't stretch it by more than 30 to 40 per cent, otherwise the skin can form painful tension blisters."

Many cyclists experience pain in their knees - and a tape often helps them, says doctor Lucia Kühner: "The thigh muscles are under a lot of strain on the bike - especially with high training volumes and high gears. This leads to a lot of pressure on the kneecap and sometimes to tendonitis." She also provides cyclists with kinesiotapes if they suffer from neck tension, pain in the lumbar spine area, small muscle fibre tears or problems with the iliotibial tract, a wide fibre band on the side of the thigh. "I also achieve good results with Achilles tendon irritation, which often occurs when amateur cyclists switch to racing bikes and ride with clipless pedals for the first time," reports Kühner.

A large selection of kinesiotapes is available, for example, from Mountain time or Kintex .

Depending on the diagnosis, the doctor chooses between soothing and activating tapes. "If the tape is intended to relax, I apply it from the base to the origin of the muscle. I measure the correct length on the stretched muscle. In the normal position, the tape then forms small waves - they create the massage function." Kühner applies activating tape, for example before a race, without pre-tensioning and in the opposite direction - from the origin to the insertion. "That wakes up the muscle."

Is the colour of the tapes important?

Contrary to what many people think, the colour of the tapes has no significance. "The material is always the same," says Kühner, even if some people find blue tapes calming, red ones energising and green ones regenerating. "That's probably just a psychological effect," says the doctor. However, this should not be disregarded. Physiotherapist Klose agrees: "It's not like a Theraband, where a black tape is stronger or something. But the colours do have an effect on the patients." Klose is convinced that the colour of the tapes has an effect on cooperation and motivation. "Women often find pink stylish, while male musclemen can't identify with it." Two colours are always used up the quickest in Klose's rooms at the Freising clinic: black and red.

Like Kühner, Klose applies kinesio tapes to his patients in various situations: after an operation, for example, to promote lymphatic drainage or after injuries for stabilisation. "I like to apply so-called memory tapes," reports the Munich native. "They pull on the shoulder blade in the event of poor posture, for example, and remind the athlete of the correct position." According to Klose, this also helps cyclists: "Many people sit a bit sloppily on their bikes when they get tired. Their pedalling becomes uneconomical and their knees tilt too far inwards. A tape with a memory effect on the outside of the thigh counteracts this."

Kinesio tapes can also be used for prevention, Klose promises: "If someone had a torn muscle fibre three years ago, for example, and now the muscle closes up every time after the 20th kilometre, a tape can improve microcirculation and maintain function for longer."

What does science say about kinesiotapes?

As good as it all sounds, kinesiotaping has a catch: there is no clear scientific evidence that it works. "The study situation is poor," admits tape expert Klose frankly. "Studies that speak in favour often only have a low level of evidence or only include a few test subjects. And the well-constructed studies contain phrases such as 'not very relevant', 'not proven' or 'experimental stage'." Kühner adds that this is also the reason why statutory health insurance companies do not pay for kinesiotape therapy.

Despite the dubious data, the sports physician from the Baltic coast has the impression that the tapes work. "They are also quick to apply and comparatively inexpensive," says the doctor. Nevertheless, it is important to find the cause of the discomfort. "I only tape cyclists in conjunction with training tips. If back pain is caused by an incorrect sitting position, then I can't just stick a tape on and the pain will disappear." Kühner emphasises: "Kinesiotape is no substitute for core stability training." Even in the case of serious injuries such as muscle tears or structural damage such as osteoarthritis of the knee, an elastic piece of fabric cannot do much. However, Kühner reports that cyclists rarely expect too much from the colourful adhesive strips. "It's more the other way round: many don't expect much from the tapes and are then pleasantly surprised by the effect."

Klose now even uses tapes to make troublesome scar tissue more mobile. "If a cyclist has an older, poorly healed scar on their leg after a fall, for example, which can't be moved easily and therefore hinders their movement, I can apply a tape that exerts tension on it with every turn of the pedals and makes the scar more elastic, so to speak."

Can sensitive skin be taped?

Both experts agree that kinesiotaping has hardly any side effects. "You only have to be careful with tape allergies," says Klose. However, these are usually caused by the adhesive, not the cotton, so athletes who have problems with this can use hypoallergenic tapes for sensitive skin. Klose estimates that around one in ten people experience skin reactions such as redness, itching or blistering. Kühner advises being careful with tapes on fresh sports injuries: "If the tape is too tight and not applied correctly, it can make the swelling even worse." Kinesio tapes have no place on open wounds or diseased skin, nor in the area of varicose veins or thromboses. "Taping is also taboo if you have a fever, as your metabolism is already running at full speed and should not be additionally activated," recommends Kühner.

Because there is little that can go wrong with kinesiotapes overall, athletes with a little prior knowledge can tape themselves. Physiotherapist Klose agrees with the doctor: "You can tape yourself, but you have to familiarise yourself with it beforehand and know, for example: Does a ligament or muscle in the ankle hurt?" The prerequisite for successful self-taping is, of course, a good view of the body part to be treated, says Klose. "If you don't have two left hands, you can apply kinesio tape correctly without the help of a doctor or physiotherapist."

Kinesiotapes: 10 questions about taping yourself

How do you apply kinesiotape?

It is best if your doctor or physiotherapist shows you how to apply the tape. Otherwise, you can find numerous instructions on YouTube for every sports problem that tape could help with. In any case, start with simple tape applications to get a feel for the handling. With some tapes - for example on the back or shoulder - a second person needs to help.

Where can you buy Kinesiotapes?

Kinesio tapes are available in some drugstores, as well as in pharmacies, sporting goods shops and online. Tape rolls five centimetres wide and five metres long are commonly used. If you are prone to plaster allergies, you should use hypoallergenic tapes. There are large differences in price, which suggests differences in quality. Ultimately, the only way to find out which tapes you tolerate well is to try them out.

Does the skin need to be prepared for taping?

The skin should not be sweaty or greasy, otherwise the tape will stick less well. You can also clean the skin with alcohol beforehand. The fact that cyclists shave their legs is an advantage when taping: the adhesive strips do not adhere so well to very hairy skin.

How do you prepare the kinesiotape?

Use sharp scissors to cut strips of tape to the right length and desired number from the roll. Then cut all four corners of each strip round so that the tape holds better. Tip: Tear through the protective film about five centimetres before one end of the tape and only peel it off there first - then you won't have to touch the adhesive side and the tape won't get stuck anywhere when you apply it.

Can the tape be stretched?

The tape can be stretched up to 40 per cent longer. However, you should not pull too hard so that the tension on the skin is not too great.

How do the tapes hold best?

The adhesive of the kinesio tapes holds better if you warm them up briefly after applying them - either by simply rubbing them lightly with your hands or with a hairdryer. Then wait half an hour for the tape to set - and it will stay in place for days.

Can you do sports with Kinesiotapes?

Sport does not affect the tape - on the contrary: it can only develop its full effect during exercise. Ideally, you should allow half an hour to pass after applying the tape before you start training. Otherwise tape can come off again due to the pulling force and sweat.

Can you shower with kinesiotape?

Kinesiotapes tolerate moisture well and adhere even after showering if you don't rub them too roughly when washing and drying. Swimming or sweating don't affect the tape either. If it has become damp, it is best to blow-dry it afterwards. This not only feels more pleasant on the skin, but also reactivates the adhesive.

When and how do you remove kinesiotapes?

If a tape is applied correctly, it does not normally cause any discomfort. However, if skin reactions occur, it feels uncomfortable or no longer sticks securely, you should remove it. You can simply peel it off like a plaster. If you have hairy skin, it is more comfortable to remove it in the shower - slowly and in the direction of hair growth. Also remove the adhesive residue thoroughly - by rubbing it off with alcohol or white spirit.

How much does it cost for a doctor to apply the tape?

Statutory health insurance companies do not usually cover the costs of applying the tape. Private and self-paying patients can expect to pay up to 20 euros plus material costs, depending on the complexity and size of the tape application.

Kinesiotapes are taboo in these cases

Do not tape ...

• in the event of a plaster allergy or other skin reactions
• on injured skin
• for pregnant women in the abdominal area
• for very large oedema and concomitant heart disease
• for fever
• in the area of deep vein thrombosis, varicose veins or tumours

-> more on the topic "Injuries in cycling" read here.