Kinesiologi Tapes

7/30/2019 Kinesiologi Tapes

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Neck & Shoulder

FRONT NECK PAIN

Youwill need:3 strips ofsport tapeY

You need a partnerfor this application!

Step 1:

Pain at thefront of the neck:

Bring on the basis of a Y-tape in the middle of the chest and follow the left and right wing to the lower jaw whilethe neck is bending backwards.

Step 2:

Pain when turning the head:

Bring on the basis of the first Y-kinesiology tape behind the ears and run the wing to the front of collar bone, sothat they lie side by side. Rotate the neck in the opposite direction here. Repeat the procedure with the second Y-tape for the other side.Please note:The physio tape does not stretch during application.

SIDE NECK PAIN (sternocleidomastoid)


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You will need:

2 sections of I-kinesiology tape and a partner for this application.Step 1:

Run the first I-kinesiology tape from the clavicle up behind the earlobe while turning your head in the oppositedirection.Step 2:

Attach the second I kinesiology tape next to the first I strip base.

Please note:The kinesiotape does not need stretching during application.

STIFF NECK :

You will need:

1 strip of kinesiology tape Y

1 strip of I-kinesiology tape

You need a partner for this application!

Step 1:

Place the base of a Y-kinesiology tape in the upper neck below the hairline. Extend the wings on both sidesdown the outside as in the figure. While applying, keep your head leaning forward.

Step 2:

Bring the last piece of sport tape on the most tensed area of the neck. The sport tape should be stretched slightly

loose and run out to the sides in the middle.


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NECK AND SHOULDER 1 :

You will need:

2 sections of I-kinesiology tapeYou need a partner for this application!

Step 1:Run the first I-kinesiology tape from the side neck to the shoulder, hold his head turned to the opposit side.

Step 2:Repeat the procedure for the other side.

NECK AND SHOULDER 2 :

You will need:1 strip of I-kinesiology tape

1 strip of kinesiology tape Y


Step 1:

I run the kinesiotape horizontally from the shoulder to the spine.

Step 2:Place the base of the Y-kinesiotape also at the shoulder. Move the upper wing towards hairline and lower downon the shoulder blade in the figure.


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POSTERIOR NECK PAIN 1 :

You will need:

2 sections of I-kinesiotape


Instructions:

Bring both I kinesiotapes at the hairline and run it down to the spine towards the back. Hold the head bendingforward while doing it.



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POSTERIOR NECK PAIN 2 :

You will need:

1 strip of kinesiotape YYou need a partner for this application

Instructions:

Attach the base of the Y-kinesiotape on the upper neck below the hairline and run the wing next to the spinedownwards as shown in the figure. Keep your head down while applying it.

Please note: The kinesiotape does not need stretching during application.


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TRAPEZIUS :

You will need:1 X Strip Sport TapeYou need a partner for this application!

Instructions:

Bring the X-kinesiotape on the upper shoulder part over the painful spot. Keep the sport tape with mild stretch on

the centre.If necessary, repeat for the other shoulder.


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GENERAL SHOULDER :

You will need:

1 strip of sport tape YYou need a partner for this application!

Step 1:Attach the base of the Y-kinesiotape on the upper arm and apply the front wing to the front of theshoulder while maintaining the hand against the back.

Step 2:

Apply the rear wing of the kinesiotape to the back of the shoulder, while doing it, place the hand on the othershoulder.

Please note:

The kinesiotape does not need stretching during application.

SHOULDER CONTUSION :

You will need:3 strips of kinesiotape Y


Step 1:Place the base of the first Y-kinesiotape below the shoulder. Apply the front wing to the front shoulderwhile extending the elbow.

Step 2: Apply the rear wing of the sport tape to the back of the shoulder while placing the hand on the othershoulder.

Step 3: Relax your shoulders and stick the other two Y-kinesiotapes on the painful area so that they intersect as

the figure shows it.


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Upper limbs

BICEPS :

You will need :1 Y-shaped KinesiotapeA partner for application

Step 1 : Apply the base of the Y-shaped sport tape on the inner part of the elbow while holding it extended.Step 2 : Stick one wing on the upper part of the shoulder and the other one on the lower part.

TRICEPS BRACHILI :


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You will need :

1 Y-shaped kinesiotaping stripA partner for application

Step 1 : apply the base of the Y-shaped kinesiotape on the back part of the upper elbow and stick the wingstowards the shoulder, covering the triceps, while bending and lifting the elbow as shown.

Step 2 : No stretch applied.

MEDIAL ELBOW PAIN 1 :

You will need :2 I-shaped kinesiotaping strips

A partner for application

Step 1 : Apply the I shaped sport tape to the front side of the wrist and stick the wing to the medial side of the

elbow with a stretch of 50 percent, while bending the arm a little bit.Step 2 : Apply the other I-Shaped sport tape on the medial side of the elbow and stick the wing to the lateral side

of the wrist while applying a slight mild.


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MEDIAL ELBOW PAIN 2 :

You will need :1 I-shaped kinesiotape.1 X-shaped kinesiotape.A partner for application

Step 1 : Apply the X-shaped sport tape on the medial part of the elbow, while maintaining the elbow bent.

Step 2 : Apply one end of the I-shaped sport tape on the X-shaped tape, and stick the rest of the strip to theback part of the wrist.



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OUTER LOWER ARM 1 :

You will need :2 Y-shaped kinesiotaping strips

1 I-shaped kinesiotapeSelf taping possible

Step 1 : Stick the two Y-shaped sport tapes on the back part of the wrist up to the elbow, covering the wholeforearm while maintaining the wrist a little bent.

Step 2 : Apply another I-shaped sport tape around the wrist, without making a totally full circle, leaving just asmall portion uncovered.


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OUTER LOWER ARM 2 :

You will need :

1 Y-shaped physio tapeA partner for application

Step 1 : Apply the base of the Y kinesiotape to the back part of the wrist in a normal position.

Step 2 : Hold the wrist bent to the most extent possible. Apply the outside wing of the sport tape up to theoutside part of the elbow.

Step 3 : Holding the wrist in the same position, apply the inner wing to the inner side of the elbow.


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LATERAL ELBOW PAIN 1 :

You will need :3 I-shaped kinesiotaping stripsA partner for application

Step 1 : Place the first sport tape on the outside part of the wrist up to the lateral side of the elbow with a 50

percent stretch while flexing a little bit the elbow.Step 2 : Apply the second kinesiotape from the upper part of the arm to the lateral part of the elbow with nostretch applied.

Step 3 : For extra support, you can wrap another kinesiotaping strip around the elbow.


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LATERAL ELBOW PAIN 2 :

You will need :1 I-shaped kinesiotaping strip1 X-shaped kinesiotaping stripA partner for application

Step 1 : Apply the X-shaped sport tape on the lateral part of the elbow while flexing it a little bit.Step 2 : Apply the bottom of the I-shaped kinesiotape over the X one and stick the tail to the palm side of thewrist.Step 3 : No stretch applied.


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GENERAL WRIST PAIN :


Step 1 : Apply the first strip of sport tape starting from the wrist, up to the elbow with stretch applied.Step 2 : Stick the other piece of kinesiotaping strip around the wrist separating both ends of the piece with a fewcentimetres.


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CARPAL TUNNEL SYNDROME :


Step 1: Apply the first kinesiotape on the bottom of the thumb and stick it up to the inner part of the elbow, whilebending the wrist backwards.Step 2: Apply the other strip of sport tape on the bottom of the little finger and stick it up to the outer part of the

elbow while bending the wrist backwards.Step 3: Apply the final I shaped strip of sport tape around the wrist for extra support.


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INNER LOWER ELBOW :

You will need :1 Y-shaped physio tapeA partner for application

Step 1: Maintain the wrist in a normal position. Apply the base of the kinesiotape on the bottom of the palm.Step 2: Stick the inner wing on the inner part of the elbow while holding the wrist bending backwards.Step 3: Stick the outer wing on the outside part of the elbow while bending the wrist backwards.


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THUMB PAIN :

You will need :1 Y-shaped sport tapeSelf Taping is possible

Apply the Y-Shaped sport tape as described on the figure while stretching the thumb backwards.

FINGER PAIN :


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You will need :

2 I-shaped kinesiotaping stripsSelf Taping is possible

Step 1: Apply the base of the longest I-Shaped sport tape on the back of the wrist, and stick it on the last fingerjoint while flexing it inwards.

Step 2: For extra support, stick the other sport tape around the last finger joint.Step 3: No stretch applied.

Chest

LOWER BACK 1 :

You will need :2 strips of I-shaped sport tape.


Step 1: Stick the kinesiotaping strip over the small pits of the back.Step 2: Apply the other sport tape right above the first one.


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LOWER BACK 2 :

You will need :3 strips of I-shaped kinesiotape.


Step 1: Bend forward placing the hands on the knees.

Step 2: Apply one strip of sport tape horizontally on the lower back.Step 3: Take at least two strips of kinesiotape to make an X on the painful spot.

LOWER BACK 3 :

You will need :

2 strips of I-shaped sport tape.A partner for application

Step 1: Apply the bottom of the first strip of kinesiotape on the lower back, sticking the wing up, in parallel withthe spine, while bending forward.

Step 2: Do the same action again on the other side of the spine.Step 3 : No stretch needed


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LOWER BACK 4 :

You will need :2 strips of Y-shaped sport tape.A partner for application

Step 1: : Apply the bottom of the first strip of kinesiotape on the lower back, sticking the wings up, along withthe spine, while bending forward.

Step 2: Do the same action again on the other side of the spine.

Step 3: No stretch needed

BACK AND SHOULDERS :

You will need :2 strips of I-shaped sport tape.



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Step 1: Apply the kinesiotape on the lower parte of the neck down to the last rib of the opposite side.

Step 2: Do the same action again on the other side.

UPPER BACK :

You will need :2 strips of X-shaped sport tape.


Step 1: Apply the X-shaped sport tape on the upper part of the back on one side while keeping the hand on the

opposite shoulder.Step 2: Do the same action again on the other side.

Step 3: No stretch needed.


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UPPER BACK 2 :

You will need :1 strip of long Y-shaped sport tape.A partner for application

Step 1: Apply the base of the Y-shaped sport tape on the upper part of the arm and stick the two wings likeshown on the picture, while keeping the hand placed on the opposite shoulder.



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ABDOMEN 1 :

You will need :2 strips of I-shaped sport tape.Self application is possible.

Step 1: Apply the first I-Shaped kinesiotape just under the navel.Step 2: Stick the second one perpendicularly to the first sport tape.



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ABDOMEN 2 :

You will need :

2 strips of X-shaped sport tape.Self application is possible.

Step 1: Apply the first X-Shaped kinesiotape just along the navel.

Step 2: Do the same action on the other side with the second kinesiotaping strip.Step 3: No stretch needed.

ABDOMEN 3 :

You will need :6 strips of I-shaped sport tape.A partner for application.


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Step 1: Apply the two first I-Shaped kinesiotape in a parallel and vertical manner on each side of the navel, from

the pubis to superior part of the stomach.

Step 2: Apply the next kinesiotaping strip diagonally from under the navel to the lower rib, and the other oneabove the navel towards the chest.Step 3: Do the same last action on the opposite side.

ABDOMEN 4 :


Step 1: Apply one strip of kinesiotape from the spine to the spot just below the navel.Step 2: Do the same action on the opposite side.


RIB PAIN 1 :


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You will need :

3 strips of I-shaped sport tape.A partner for application.

Step 1: Apply the first sport tape around the rib cage from the spine toward the belly.Step 2: Do the same with a second kinesiotaping strip, overlapping with the half of it on the first strip.

Step 3: Same action again with a third sport tape on the half of the previous kinesiotape.Step 4: No stretch needed.

RIB PAIN 2 :

You will need :

3 strips of I-shaped sport tape.A partner for application.

Step 1: Stick a kinesiotape vertically below the underarms.Step 2: Apply the 3 other strips of kinesiotape paralleled to each other like described on the figure.


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TAIL BONE :


Step 1: Apply the bottom of each strip of kinesiotape on the tail bone.Step 2: Apply each top of the strips in a ventilator shape.


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CHEST PAIN 1 :

You will need :1 strip of long Y-shaped sport tape.A partner for application

Step 1: Apply the long Y-shaped sport tape as shown in the picture while holding the arm backwards.


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CHEST PAIN 2 :

You will need :2 strips of Y-shaped sport tape.


Step 1: Apply the bottom of the kinesiotape on the lateral side of the shoulder with the two wings towards thechest.

Step 2: Apply the base of the other Y-shaped sport tape out side of the base of the other Y, with the two wingsopened wider than the first.Step 3 : No stretch needed.


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Lower limbs 1

HIP 1 :

You will need:

1 strip of Y-shaped kinesiotapeA partner for the taping

Step 1: The person must be lying on the lateral part of the body with the legs flexed towards the hips as shown

on the picture. Apply the base of the Y-Shaped kinesiotape on the lateral part of the hip.Step 2: Stick the front wing on the front of the hip while holding the leg extended backwards at the hip.Step 3: Stick the rear wing in the direction of the tailbone while the legs bending forward at the hip.


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HIP 2 :

You will need:2 strip of Y-shaped kinesiotapeA partner for the taping

Step 1: Apply the base of the Y-shaped sport tape on the lateral side of the thigh, and stick the wings in order to

cover the bottom.Step 2: Apply the second base of Y-shaped kinesiotape on the anterior part of the thigh, sticking the wings on thebottom.

Step 3: No stretch required.


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HIP JOINT :

You will need:

1 strip of Y-shaped kinesiotape3 strips of I-Shaped kinesiotapeA partner for the taping

Step 1: Apply the base of the Y-shaped sport tape on the lateral part of the thigh and stick the wings toward the

buttock as described on the figure, while flexing the knee forward.Step 2: Stick the three pieces of I-shaped tapes on the lateral part of the hip joint, overlapping each other with a

soft stretch on the middle of the strips and no stretch on the ends.


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MUSCLES OF THIGH :

You will need:1 strip of Y-shaped kinesiotape

3 strips of I-Shaped kinesiotapeSelf taping possible

See pictures to apply the strips of sport tape. Stick from knee to hip without stretch.

Pictures :1>Rectus Femoris (Front thigh)2>Adductors (Inner Thigh)

3>Illiotibial tract band (outer thigh)4>Biceps Femoris (Back thigh)


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1 strip of Y-Shaped kinesiotape

Self taping possible

Step 1 : Stick the sport tape starting from the hip to the front part of the knee.Step 2 : Apply the base of the Y-shaped kinesiotape on the front part of the hip joint and apply the wings on thefront thigh in the direction of the knee.

POSTERIOR THIGH 1:

You will need:1 strip of I-Shaped kinesiotapeSelf taping possible

Step 1: Apply the strip of sport tape on the back of the thigh as described on the figure.Step 2: No stretch required.


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POSTERIOR THIGH 2:

You will need:

3 strip of I-Shaped kinesiotapeSelf taping possible

Step 1 : Apply the first strip of I-Shaped sport tape just above the knee on the back and stick the tail to the hipwith a 50 percent stretch while sitting and bending the knee.

Step 2: Stick the second I tape to make it overlap by half the first strip.Step 3: For extra support, apply a last strip of kinesiotape just above and around the knee joint.


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GROIN :

You will need:3 strip of I-Shaped kinesiotapeSelf taping possible

Step 1 : Apply the first strip of kinesiotape from the groin to the thigh and the second one on the medial side ofthe thigh as described on figure.Step 2 : For extra support, apply a last strip of kinesiotape around the inner thigh.Step 3 : No stretch needed.


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KNEE PAIN 1 :

You will need :1 Y-shaped kinesiotaping strip


Step 1 : Apply the base of the Y-Shaped sport tape on the kneecap.

Step 2 : Stick the wing upward while flexing the knee.Step 3 : Apply the outer wing upward while flexing the knee.


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KNEE PAIN 2 :

You will need :4 I-shaped kinesiotaping stripsSelf taping is possible

Step 1: Apply one piece of sport tape on the medial part of the knee, around the knee cap, while flexing the kneea little bit.Step 2: Do the same action for the lateral part of the knee, while holding the knee a little bit flexed.Step 3: Above, and below the knee cap, apply the kinesiotapes around the knee.Step 4: No stretch is needed.


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KNEE PAIN 3 :

You will need :

2 Y-shaped kinesiotaping strips2 X-shaped kinesiotaping stripsSelf taping is possible

Step 1: Apply the base of the Y-shaped above the knee cap, and stick the two wings around it, making them

crossing each other. Do so while flexing the knee.Step 2: Repeat the action but upside-down this time.Step 3: Apply one tip of an I-shaped tape below the knee cap and stick it all on the lateral part of the thigh. Then

do it again on the other side.


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KNEE PAIN 4 :

You will need :

3 I-shaped kinesiotaping stripsSelf taping is possible

Step 1: Apply the base of the kinesiotape just below the knee cap, and stick the wing on the medial part of thegroin, while flexing a little bit the knee.Step 2: Do the same action for the lateral part of the groin.Step 3: Stick the final sport tape around the knee cap for additional support.Step 4: No stretch is required.


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KNEE PAIN 5 :

You will need :2 Y-shaped kinesiotaping strips2 I-shaped kinesiotaping strips

Self taping is possible

Step 1: Apply the base of the Y-shaped kinesiotape below the knee cap and stick the wings around the knee capwhile flexing a little bit the knee.Step 2: Stick two I-shaped sport tape strips on the medial and lateral parts of the knee cap, on the front side.Step 3: Apply the base of the last Y-shaped kinesiotape strip on the lateral part of the knee and stick its tails onthe back side of the knee while stretching the knee.


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PATELLA PAIN 1 :

You will need :2 Y-shaped kinesiotaping stripsSelf taping is possible

Step 1: Apply the base of the Y-shaped sport tape on the medial part of the knee and stick its tails around theknee cap while flexing the knee a little bit.Step2 : Do the same action again on the opposite side.Step 3: No stretch required.


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PATELLA PAIN 2 :

You will need :1 Y-shaped kinesiotaping strip2 I-shaped kinesiotaping stripsSelf taping is possible

Step 1: Apply the base of the Y-Shaped sport tape on the front part of the hip joint and sticks the wings aroundthe knee cap while flexing a little bit the knee.Step 2: For extra support, you can place two I-shaped kinesiotape strips under and above the knee cap, whilekeeping the knee a little bit bent.Step 3: No stretch required.


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MEDIAL KNEE PAIN :


Step 1: Apply the I-Shaped sport tape on the medial part of the knee and stick the end on the groin, while flexingthe knee a little bit.Step 2: Apply a second I-Shaped physio tape strip from the inner part of the knee to the lateral part of the thigh.Step 3: For extra support, apply another sport tape above the knee.Step 4 : No stretch required.


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LATERAL KNEE PAIN :



Step 1: Apply the I-shaped kinesiotaping strip to the lateral part of the knee and stick the end to the lateral part

of the hip joint, holding at the same time the knee bent.Step 2: Place an overlapping sport tape for extra support.

Step 3: Apply a final sport tape around the knee.Step 4: No stretch is required.


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Lower limbs 2

CALF :


Step 1: Apply the base of a first I-shaped sport tape on the heel and stick the rest of it on the calf.Step 2: Stick the other I-Shaped tape from the lateral part of the heel to the medial part of the knee.Step 3: Apply the last I-shaped kinesiotape strip from the medial part of the heel to the lateral part of the knee.Step 4 : No stretch required.

SHIN SPLINT :


Step 1 : Apply the first I-shaped sport tape strip on the outside part of the foot, to the shin while standing on thetoes and lifting the heel.Step 2 : stick another I-shaped tape on the inside part of the foot to the medial part of the calf as described on

the picture while holding the same foot position.Step 3 : No stretch required.


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ACHILLES 1 :


Step 1: Apply the base of the I-Shaped piece of kinesiotape on the heel and then stick it towards the lateral part

of the knee, with a small amount of stretch.Step 2: Apply the base of a second I-Shaped piece of kinesiotape on the heel and then stick it towards the medialpart of the knee, with small amount of stretch too.Step 3: For extra support, apply around the knee under the knee cap.


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ACHILLES 2 :

You will need :2 I-shaped kinesiotaping strips1 Y-shaped kinesiotaping strips


Step 1: Apply the first piece of I-shaped sport tape on the heel up to the calf while lifting the toes upwards.Step 2: Stick the base of the Y-shaped tape above the heel and sticks its wings in a manner that it covers the calf(see picture). Maintain same position with toes.Step 3 : For extra support, apply another piece of I-shaped sport tape around the ankle.

Step 4 : No stretch required.


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ACHILLES 3 :



Step 1: Apply the base of the I-shaped tape on the heel and stick its tail on the calf.Step 2: Apply a second I-shaped tape on the lateral side of the heel, up to the medial part of the calf.Step 3: Apply the last I-shaped kinesiotaping strip to the medial side of the heel to the lateral part of the calf.Step 4 : No stretch required.


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MEDIAL ANKLE SPRAIN :

You will need :2 I-Shaped Kinesiotaping strips


Step 1 : Stick the base of the sport tape on the medial part of the ankle up until the medial part of the knee.

Step 2: Apply a second shorter I-Shaped strip of kinesiotape on the inner side of the ankle and stick its end asthe picture shows.

Step 3 : No stretch needed.


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LATERAL ANKLE SPRAIN :

You will need :

1 long & 1 short Y-Shaped Kinesiotaping stripsSelf taping possible

Step 1: Apply the base of the long Y-shaped sport tape on the lateral part of the ankle and stick the wings tocover the lateral part of the calf up until the knee.

Step 2: Stick the other one Y kinesiotaping strip on the back of the heel and make it cover the lateral part of theankle, one wing sticking to the toes and the other being wrapped around the ankle.Step 3 : No stretch is needed.

BIG TOE :

You will need :1 Y-Shaped & 1 I-Shaped Kinesiotaping stripsSelf taping possible

Step 1 : Stick the cut end of the Y-shaped sport tape around the big toe, and then apply the sport tape to theheel.

Step 2: Apply the I-Shaped tape around the foot.


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HALLUX VALGUS :

You will need :

1 Y-Shaped Kinesiotaping stripSelf taping possible

Step 1 : Apply the base of the Y-shaped kinesiotape on the side of the big toe and stick the wings to the lateralpart until the heel.Step 2 : No stretch needed.Step 3 : Change the strip everyday.


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SOLE PAIN :

You will need :2 Y-Shaped Kinesiotaping stripsSelf taping possible

Step 1 : Apply the base of the Y-shaped kinesiotape on the heel while the toes are pointing backwards.Step 2 : Stick the wings of the first Y-shaped sport tape in direction of the first two toes, and the wings of thesecond one in the direction of the 3,4,5 toes.


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SOLE PAIN 2:

You will need :

2 short Y-Shaped Kinesiotaping strips1 Long Y-Shaped Kinesiotaping strip

1 I-Shaped Kinesiotaping stripPartner for application

Step 1 : Apply the two first short Y-Shaped kinesiotaping strips from the heel to each stretched toes.Step 2 : Stick the I-Shaped kinesiotape from the sole to the medial part of the heel with a mild stretch.

Step 3 : Apply the base of the long Y-shaped sport tape on the heel and stick the wings on the back of the calfup to the back of the knee.

PLANTER FASCIITIS:

You will need :2 I-Shaped Kinesiotaping stripsSelf taping possible

Step 1 : Apply the base of I-shaped tape on the heel and stick the wings to the Achilles tendon with a slight

stretch while lifting the foot upwards.Step 2 : Apply the other I-shaped tape from the medial part of the sole and stick the wing on the medial part ofthe ankle with a slight stretch application.


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Clinical application

Main Functions of Ares Kinesiology Tape

* Relieves pain and muscle fatigue* Ameliorate circulation and lymphatic flow via superficial activation while decreasing inflammation* Corrects muscle function through decrease of muscle tension and strengthening of the weakened muscle* Corrects misalignment of joints* Returns body to homeostasis.* Works with the body to allow and increase normal range of motion* May normalize length/tension ratios to optimize force* Assist and ameliorate tissue recovery* Gives back epidermal tissue homeostasis

* Reduce inflammation and pressure on mechanical receptors


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Contusion / bruiseYou will need:

1 strip of I-kinesiotapeSelf Taping is possible

Step 1 : Apply the I-shaped sport tape on the bruises spot. The sport tape should be stretched in the center at70 to 80% and no stretch at the sides.

Step 2 : For additional assistance you can apply a second sport tape (overlapping) in the same way through thefirst.

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Contusions/bruises happen when a direct blow or repeated blows from an object hit a part of the body, crushingunderneath muscle fibers and connective tissue without destroying the skin. A bruise can be the result of falling

or jamming the body against a hard surface.

Sometimes a pool of blood accumulates within damaged tissue, and forms a lump over the contusion(hematoma). In severe cases, swelling and bleeding under the skin may have shock consequences. If tissuedamage is extensive, you might also have a broken bone, dislocated joint, sprain, torn muscle, or another type ofinjuries.

Bruises cause swelling and pain and limit joint range of motion near the injury. Torn blood vessels might beresponsible for bluish discoloration. The harmed muscle may feel weak and stiff.

To manage pain, bleeding, and inflammation, put the muscle in a soft stretch position and use the RICE formula:

* Rest: Protect the injured spot from further harm by stopping activity. You may also use a protection (i.e.,crutches, sling).


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* Ice: Apply ice wrapped in a clean tissue. (Remove ice after 20 minutes.)

* Compression: Lightly wrap the harmed spot in a soft bandage or ace wrap.

* Elevation: Raise it to a level above the heart.

For the first two days after injury (acute phase), you will probably have to continue using rest, ice, compressionbandages, and elevation of the injured area to control bleeding, swelling, and pain. During the healing of theinjured part, be sure to keep training the uninjured parts of your body to keep your overall fitness levelled.

Afterwards, inflammation should start to go down and the contusion might feel a little bit better.

Indigestion

You will need :2 Pieces of I-Shaped KinesiotapeSelf Taping is possible

Step 1 :Stick the I-Shaped kinesiotape on the center of the stomach just above the belly button, with a soft stretch onthe middle and no stretch on the sides.

Step 2 : Stick another I-shaped kinesiotape perpendicularly to the first kinesiotape with the same stretchapplication than the first.

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Indigestion is very common within adults and can happen once in a while and any day.


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Indigestion can be caused by a disease in the digestive tract such as gastroesophageal reflux disease (GERD),

peptic ulcer disease, cancer, or unusual condition of the pancreas or bile ducts.

People suffering of indigestion present at least one of the following symptoms:

* Fullness during a meal. The person feels to have eaten too much or that she/he cannot finish the meal.

* Bothersome fullness after a meal. The person might have the sensation that the food is staying in the stomachtoo long.

* Epigastric pain. The epigastric area is between the lower end of the chest bone and the navel. The person mayhave epigastric pain ranging from mild to severe.

* Epigastric burning. The person feels a very uncomfortable sensation of heat in the epigastric area.

Frozen Shoulder

You will need :

4 Y-shaped kinesiotaping strips1 I-shaped kinesiotaping stripSelf taping is possible

Step 1 : Stick a Y shaped kinesiotaping strip on the side of the shoulder until the back part of the shoulder asshown on the figure.

Step 2 : Apply another Y shaped sport tape on the upper arm and stick the lateral wing to the upper part of theshoulder while holding the arm lifted forward to stretch the posterior part of the shoulder.

Step 3 : Stick the front wing of the Y shaped kinesiotape to the top of the shoulder while holding the arm behind

the back, to stretch the anterior part of the shoulder.

Step 4 : Apply another Y shaped sport tape on the back of the superior part of the shoulder, starting from thespine.

Step 5 : Stick another Y shaped sport tape on the front part of the shoulder towards the chest.

Step 6 : Finally add another I shaped kinesiotaping strip on the shoulder joint, in a vertical position starting fromthe upper arm.


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The origins of the frozen shoulder are not entirely determined. The process involves thickening and contracture ofthe capsule around the shoulder joint.

Frozen shoulder happens commonly in individuals suffering from diabetes, affecting 10 to 20% of theseindividuals. Other associated medical issues with augmented risk of frozen shoulder include: hypothyroidism,

hyperthyroidism, Parkinson\'s disease, and cardiac disease or surgery.

Frozen shoulder can appear after the immobilization of the shoulder for a certain amount of time. Attempts toprevent frozen shoulder include early motion of the shoulder after it has been injured.

Symptoms

- Sensation due to frozen shoulder is usually dull or painful. It can be worsened with attempted motion. The painis normally located over the outer shoulder area and less frequently on the upper arm.


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- The characteristic of the disease is restricted motion or stiffness in the shoulder. The affected individual cannot

move the shoulder properly. Motion is also limited when someone else attempts to move the patients shoulder.

Treatment

Frozen shoulder will usually recover itself. However, this takes a while, occasionally up to two to three years.

Treatment is aimed at pain control and restoring motion.

Shoulder Pain from Overuse

You will need :2 Y shaped kinesiotaping strips

A partner too apply the kinesiotaping strips

Step 1 : Apply the first Y kinesiotape to the front part of the shoulder and stick the wings on the chest whileholding the arm against the back.

Step 2: Apply the second Y sport tape on the front shoulder and fix the wings on the inner side of the elbowwhile bending the elbow a little bit.

Step 3: No stretched applied

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What people call the shoulder is in fact several joints combining tendons and muscles which allows a wide

range of movements to the arm, from the scratching of your back to the throwing of a little rock. Howevermovement has a price. It might increase problems with instability or troubles of soft tissue resulting in pain.Feeling pain may only happen when the shoulder is moved, or all of the time. The pain may be temporary andvanish after a small period of time, or it may keep on going and thus require medical diagnosis and treatment.

Cause


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Most shoulder problems involve the soft tissues, muscles, ligaments, and tendons, rather than bones. And most

problems fall can be divided in three main types:

* tendinitis/bursitis

* injury/instability

* arthritis

Treatment

Treatment generally requires altering activities, rest and physical therapy to help you improve shoulder strengthand flexibility.

Surgery may be required to resolve shoulder problems; however, 90 percent of patients with shoulder pain willfollow simple healing methods such as altering activities, rest, exercise and medication.

Common sense solutions such as avoiding overexertion or overdoing activities which are not part of your daily

basis can help you to prevent shoulder problems.

Intercostals Neuralgia

You will need :

4 long Y-Shaped kinesiotaping strips and a partner for the application

Step 1 : Apply the base of the two Y-Shaped sport tapes on the side of the rib cage, starting from the belly, andstick the wings towards the back, as described on the picture, while lifting the arms up.

Step 2 : Apply the base of the two Y-Shaped sport tapes on the side of the rib cage, starting from the back,towards the chest while lifting the arms.



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Intercostals neuralgia is a rare pain that involves the intercostals nerves that alimenting the muscles betweenthe ribs. Patients with intercostalsneuralgia experience bands of pain along the rib cage. The pain is commonly

intermittent and spasmodic. The intensity of pain depends on different factors.

People can develop intercostals neuralgia after an injury that involved the nerves or as a consequence of a

degenerative disease that pinches or otherwise damages the nerves. Typically, people experience pain whilebreathing, coughing, and laughing. They might feel pain during efforts too. Intercostals neuralgia can manifestas tingling, numbness, itchiness, or pain which can be felt at different moments. In some situations, the pain isintense and sharp, sometimes described as being like a lightning bolt.\"

Rheumatoid Arthritis (RA) : Elbow

You will need two Y-Shaped kinesiotaping strips, and a partner for the application :

Step 1 : Apply the base of the Y-shaped sport tape to the exterior part of the elbow, and stick the two wings onthe triceps muscle while holding the hand on the back of the neck so that the elbow is bent.

Step 2 : Attach the other Y-shaped kinesiotape to the lateral side of the elbow sticking one wing toward the wristand the other across the forearm.

Step 3 : No stretch is applied.


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Rheumatoid Arthritis (RA) is a systemic disease that strikes several joints all around the body. About 90% of the

people with rheumatoid arthritis eventually show symptoms linked to the foot or ankle. Normally, symptomsappear in the toes and forefeet first, afterwards it reaches the hind feet or the back of the feet, and at last theankles.

The origins of RA are unknown, but there are various theories. Some people seem to be more likely to developRA because of their genetic background. However, it normally needs a chemical or environmental \"trigger tostart the disease. In RA, the body\'s immune system turns against itself. While it should protect the joints, thebody produces instead a substance that strikes and inflames the joints.

As RA affects your whole system, you may also have fever, feel tired easily, and lose your appetite. You can also

develop lumps around your joints, particularly near the elbow.

Treatment

Exercise is essential in the treatment of RA. Your doctor or physical therapist can advise stretching as well asfunctional range of movement exercises.

Tennis Elbow

(Lateral Epicondylitis)

You will need : 2 Y-Shaped kinesiotaping strips, 1 I-shaped kinesiotaping strip.Self taping possible


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Step 1 : Apply the first Y-Shaped kinesiotape on the front part of the wrist and stick the wings all along the arm

up until the elbow, while holding the wrist bending backwards.

Step 2 : Apply the other Y-Shaped kinesiotape on the medial side of the elbow, and stick the wings around thearm.

Step 3 : Attach the last piece of sport tape over the medical part of the elbow with a 50% stretch application.

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Tennis elbow, or lateral epicondylitis, is a condition of the elbow caused by overuse. As the nickname of thiscondition tells us, playing tennis or other racquet sports can be the origin of it. But practices of other activities

may also increase the risk.

Tennis elbow is an inflammation of the tendons that link the forearm muscles on the outside of the elbow. Theforearm muscles and tendons are damaged from overuse by always repeating the same movements. Thisconducts to pain and tenderness on the outside of the elbow.

The symptoms of tennis elbow evolve gradually. In a major part of the cases, the pain starts as and gradually

worsens overtime. There is normally no specific injury associated with the start of the signs.

Common symptoms of tennis elbow include:

* Pain or burning feeling on the outside of your elbow

* Weak grip strength

The symptoms are often deteriorating with forearm activity, such as holding a racquet, turning a wrench, orshaking hands. Your dominant arm is most likely affected; however both arms can be touched.


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Approximately 80% to 95% of patients gain recovery with nonsurgical treatment

Golf Elbow (Medial Epicondylitis)

You will need : 2 Y-Shaped kinesiotaping strips, 1 short I-shaped kinesiotaping strip, and 1 long I-Shapedkinesiotaping strip, and a partner for the application.

Step 1 : Apply the bases of each Y-Shaped sport tape on the elbow, sticking the wings over the whole upper armand maintaining the hand on the other shoulder.

Step 2 : Stick the long piece of I-shaped kinesiotape on the lateral side of the elbow and apply it all around theforearm inwards as described on the figure, while bending a little bit the elbow.

Step 3 : Finally place the last piece of I-shaped soprt tape on the lateral side of the elbow with a 50% stretchingapplication.

--------------------------

On top of the list of injuries is golfer\'s elbow, and one of the best manners to avoid elbow troubles is tostrengthen the forearm muscles and slow down the swing movement so that the shock in the arm when the ballis hit by the golfer will be less felt and harming, causing less damage.

To avoid golfer\'s elbow, simple exercises can help build up your forearm muscles.

Squeezing a tennis ball

Squeezing a tennis ball for five minutes at a time is a mere but effective exercise that will strengthen your

forearm muscles.

Wrist curls

Use a lightweight dumbbell. Decrease the weight at the end of your fingers, and then curl the weight back into

the palm of your hand, followed by curling up your wrist to lift the weight an inch or two higher. Repeat it 10times with each arm.

Reverse wrist curls


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Use a lightweight dumbbell. Place your hands in front of you, with the palm facing down. Using youre the wrist,

lift the weight upwards and downwards. Hold the exercising arm above your elbow with your other hand in orderto limit the motion to your forearm. Repeat it 10 times with each arm.

Rheumatoid Arthritis (RA) : Wrist

You will need : 1 long & 1 short Y-Shaped kinesiotaping strips.Self Taping possible

Step 1 : Apply the base of the long Y sport tape on the outside of the elbow, sticking the two wings over the backof the hand, while holding this hand on the same side shoulder.

Step 2 : The short Y sport tape will be applied from the inner wrist outwards as described on the figure.


----------------------------

Rheumatoid Arthritis (RA) is a systemic disease that strikes several joints within all the body. Around 90% of thepeople with rheumatoid arthritis eventually show symptoms linked to the foot or ankle. Normally, symptomsappear in the toes and forefeet first, afterwards it reaches the hind feet or the back of the feet, and at last theankles.

The origins of RA are unknown, but there are various theories. Some people seem to be more likely to develop

RA because of their genetic background. However, it normally needs a chemical or environmental \"trigger tostart the disease. In RA, the body\'s immune system turns against itself. While it should protect the joints, thebody produces instead a substance that strikes and inflames the joints.

As RA affects your whole system, you may also have fever, feel tired easily, and lose your appetite. You can alsodevelop lumps around your joints, particularly near the elbow.

Treatment


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Exercise is very important in the treatment of RA. Your doctor or physical therapist may recommend stretching as

well as functional and range of motion exercises.

Thumb Tendinitis

De Quervain\'s Tendinitis (De Quervain\'s Tendinosis)

You will need : 1 Y-shaped & 1 I-shaped kinesiotaping strips.

Self Taping is possible.

Step 1 : Apply the I-shaped sport tape from the tip of the thumb until the lateral side of the elbow whilemaintaining the wrist bending outward.

Step 2 : Apply the base of the Y-Shaped kinesiotape on the thumb side of the wrist, sticking one wing around thewrist, and the other one the forearm as demonstrated on the figure.

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De Quervain\'s tendinitis happens when the tendons around the bottom of the thumb are irritated or constricted.

The word \"tendinitis\" refers to a swelling of the tendons. The thickened tendons may be responsible for painand tenderness along the thumb part of the wrist. This is particularly observable when forming a fist, graspingthings, or when moving the wrist.


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Symptoms of De Quervain\'s tendinitis:

* Pain can be felt over the thumb side of the wrist. This is the major symptom. The pain may appear either

gradually or suddenly. Pain is felt in the wrist and irradiate up the forearm. The pain is usually worse when thehand and thumb are used. This is particularly verified when grasping objects with strength or twisting the wrist.

* Swelling can be seen over the wrists thumb side. This swelling may occur together with a fluid-filled cyst in thisregion.

* A \"catch up\" or \"snap\" sensation might be experienced when moving the thumb.

* Pain and swelling can make it harder to move the thumb and wrist.

* Numbness can be felt on the backside of the thumb and index. This is due to the nerve lying on top of thetendon sheath which is irritated.

The purpose of treating de Quervain\'s tendinitis is to relieve the pain caused by irritation and swelling.

Rheumatoid Arthritis (RA) : Finger

You will need 2 pieces of I-Shaped kinesiotaping stripsSelf taping possible

Step 1 : Stick the first strip of sport tape from the backside of the wrist until the tip of the finger while stretching

the finger.

Step 2 : Stick the other strip of kinesiotape from the front side of the wrist to the tip of the finger whilemaintaining it stretched.

Step 3 : No Stretch applied.Can be done for all fingers.


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--------------------------------

Rheumatoid Arthritis (RA) is a systemic disease that strikes several joints within all the body. Around 90% of thepeople with rheumatoid arthritis eventually show symptoms linked to the foot or ankle. Normally, symptomsappear in the toes and forefeet first, afterwards it reaches the hind feet or the back of the feet, and at last the

ankles.

The origins of RA are unknown, but there are various theories. Some people seem to be more likely to developRA because of their genetic background. However, it normally needs a chemical or environmental \"trigger tostart the disease. In RA, the body\'s immune system turns against itself. While it should protect the joints, the

body produces instead a substance that strikes and inflames the joints.


Treatment

Exercise is very important in the treatment of RA. Your doctor or physical therapist may recommend stretching aswell as functional and range of motion exercises.

Rheumatoid Arthritis (RA) : Knee

You will need : 2 pieces of Y-shaped kinesiotaping strips.Step 1 : Apply the base of the Y-shaped kinesiotape on the medial side of the knee and stick both wings on theinner part while bending the knee a little bit.

Step 2 : Stick the other Y-shaped sport tape on the medial side of the knee, applying the tails around the kneecap.


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---------------------------------------------

Rheumatoid Arthritis (RA) is a systemic disease that strikes several joints within all the body. Around 90% of the

people with rheumatoid arthritis eventually show symptoms linked to the foot or ankle. Normally, symptomsappear in the toes and forefeet first, afterwards it reaches the hind feet or the back of the feet, and at last theankles.

The origins of RA are unknown, but there are various theories. Some people seem to be more likely to developRA because of their genetic background. However, it normally needs a chemical or environmental \"trigger tostart the disease. In RA, the body\'s immune system turns against itself. While it should protect the joints, thebody produces instead a substance that strikes and inflames the joints.


Treatment

Exercise is very important in the treatment of RA. Your doctor or physical therapist may recommend stretching aswell as functional and range of motion exercises.

Calf Swelling


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You will need : Two pieces of Y-Shaped physio tape, and a partner for application

Step 1 : Apply the base of the first Y sport tape on the outside of Achilles tendon, and stick the wings up on the

inner side of the knee while maintaining the foot pointing upward.

Step 2 : Apply the other base of Y sport tape on the inner side of the Achilles tendon while sticking the two wings

on the outer side of the knee, along the calf, holding the foot pointing upward.

-------------------------

Injuries to the calf muscle because of the strain leads to swelling. Bruising might be present. Strain happens

when the muscle fibres are torn. When the calf muscle is partially or totally torn, bruising swelling and pain arepresent. Break can sometimes be obvious if the muscle \"balls up\" in the upper part of the calf.

Rheumatoid Arthritis (RA) Ankle :

You will need : 3 I-shaped kinesiotaping strips.


Step 1 : Apply the first I physio tape on the side of the knee cap towards the upper part of the foot, while holding

the ankle lifted.

Step 2 : Apply the other sport tape on the same spot towards the outside part of the foot.

Step 3 : Stick the last strip of kinesiotape across the sole with one end on the medial ankle and the other one onthe lateral side of the ankle.


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Rheumatoid Arthritis (RA) is a systemic disease that attacks multiple joints throughout the body. About 90% ofthe people with rheumatoid arthritis eventually develop symptoms related to the foot or ankle. Usually, symptomsappear in the toes and forefeet first, then in the hind feet or the back of the feet, and finally in the ankles.

The exact cause of RA is unknown, but there are several theories. Some people may be more likely to develop RA

because of their genes. However, it usually takes a chemical or environmental \"trigger\" to activate the disease.In RA, the body\'s immune system turns against itself. Instead of protecting the joints, the body producessubstances that attack and inflame the joints.

Because RA affects your entire system, you may also feel feverish, tire easily, and lose your appetite. You maydevelop lumps around your joints, particularly by the elbow.

Treatment

Exercise is very important in the treatment of RA. Your doctor or physical therapist may recommend stretching as

well as functional and range of motion exercises.

Muscle Cramp (Calf Cramp)

You will need : 2 short Y-shaped, 1 long Y-shaped, 1 I-Shaped kinesiotaping strips and a partner for application.

Step 1 : Apply the two small Y-Shaped sport tapes on the base of the foot (Sole) as shown on the figure whilelying on the front side of the body, with the knees bending, and toes stretched out.


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Step 2 : Apply the base of the long Y-Shaped sport tape on the heel, and stick the two wings on each side of the

calf up until the knee.

Step 3 : Apply the last I-Shaped kinesiotape on the heel until the back of the knee, covering the calf.

Step 4 : No stretch applied

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A cramp is a non voluntary and forced contracted muscle that does not rest. Any muscle under your voluntarycontrol (skeletal muscle) can suffer from cramps. Muscles that cover two joints are most likely to be affected by acramp. Cramps can affect a part of or the entire muscle, or even several muscles in a group.

The most commonly affected muscle groups are:

* Back of lower leg/calf (gastrocnemius)

* Back of thigh (hamstrings)

* Front of thigh (quadriceps)

Cramps in other parts of the body such as the feet, hands, arms, abdomen, and along the rib cage are very usualtoo.


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Although the exact origins of muscle cramps is not known (idiopathic), some researchers think inadequate

stretching and tired muscle leads to abnormalities in mechanisms that control muscle contraction. Other reasonsmight also be explaining cramps, like poor conditioning, exercising or working in intense heat, dehydration and

lack of salt and minerals (electrolytes).

Treatment

Cramps usually go away on their own without seeing a doctor.

* Stop doing the activity that triggered the cramp.

* Gently stretch and massage the cramping muscle, holding it in stretched position until the cramp stops.

* Apply heat to tense/tight muscles, or cold to sore/tender muscles.

Prevention

To avoid cramps, try to ameliorate your overall fitness. Repeat flexibility exercises before and after you work out

to stretch muscle groups most prone to cramping.

Flat Foot

You will need :

2 small Y-shaped kinesiotaping strips

1 I-shaped kinesiotaping strip


Step 1 : Apply the two Y-shaped sport tapes on the heel until the toes while stretching them.

Step 2 : Place the I-shaped kinesiotape from the lateral side of the smallest toe, to the inside part of the anklewith a slight stretch.


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Flat foot is when the longitudinal arch or instep of the foot collapses ending up touching the ground. In infantsand young children, the longitudinal arch is not developed and flat feet are a normal condition. In some peoplethough, the longitudinal arch never actually develops.

Flat feet may be related with pronation, a bending inward of the ankle bones toward the middle line.

Some very usual signs of a flat foot are:

* A flat look to one foot or two

* Uneven shoe tear and collapse of your shoe toward the inside of your flat foot

* The lower leg is painful

* Pain felt on the inside part of your ankle

* Swelling along the inside part of your ankle

* Foot pain

Documents

Kinesiologi Tapes