FOR (ultr FOR (ultra)R a)RUNN UNNERS ERS T184 2014 ITS MORE - - PowerPoint PPT Presentation

FOR (ultr FOR (ultra)R a)RUNN UNNERS ERS

T184 2014

IT’S MORE THAN JUST TAPE ON THE APE ON THE SKIN SKIN

WHY TAPE?

• 1. REDUCE PAIN.
• 2. DELAY FATIGUE.
• 3. ALTER POSTURE.

PAIN RELIEF Pain Gate NEUROSENSORY STIMULATION Increase/alter neural input DECOMPRESSION Lifting effect

WHY T WHY TAPE? APE?

PAIN RELIEF

DECOMPRESSION DECOMPRESSION

NEURO-SENSORY

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
• r 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
• n 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°
• ver 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
• n 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 .

• 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!)

SUMMARY

BUYING UYING

• On: www.rocktape.net
• Use: Discount code “tseries”
• Also available through various

medical supply retailers and sports shops

• Superdrug
• Intersport
• Sweatshop

ANY QUESTIONS?