10 Ways to Use Kinesiology Taping for Pregnancy
Kinesiology taping (KT) for pregnancy has many benefits. It’s a great alternative to belts, bands and braces. It’s also great for pregnant runners, as well as non-runners alike to help alleviate discomfort and afford mom as much mobility for as long as possible!
Background on Kinesiology Taping
Kinesiology taping or KT was developed in the 1970’s by a Japanese chiropractor named Dr. Kenzo Kase. He originally developed it to help with decreasing pain and to help with promoting soft tissue healing. Many athletes now use this taping to help with injury recovery, muscle performance and pain. It’s also used by athletic trainers and physical therapists to help patients with various injuries.
KT is a stretchy, cotton-mesh fabric tape that is latex free, breathable and waterproof. The tape was designed to mimic the properties of the skin. The glue itself has a wavelike pattern that is meant to imitate the pattern of a fingerprint. The glue is body heat activated, and the tape allows the skin to breathe and moisture to evaporate.
Benefits of Kinesiology Taping for Pregnancy
The benefits of kinesiology taping are many, and not exclusive to pregnancy alone:
- Decrease muscle fatigue
- Improve muscle facilitation (activation)
- Inhibit muscle activation (help decrease activity in a spasming or injured muscle)
- Decrease pain
- Decrease edema or swelling by promoting lymphatic drainage
- Support painful joints, such as after a sprain
- Support strained ligaments or tendons
- Postural support by providing proprioceptive input/awareness
KT can be used for any of the reasons mentioned above. It can also be used for specific pregnancy complaints such as:
- carpal tunnel syndrome
- low back pain
- sacroiliac joint pain
- swelling in the hands or feet
- shoulder and neck pain (i.e. postural support)
Using KT Directly on the Belly
Additionally, KT can be used directly on the belly to provide support as Baby grows. There are numerous taping techniques that can help alleviate complaints associated with a growing belly. Some of these overlap with the above, but include:
- low back or SI joint pain
- pain that occurs as a result of SPD (symphysis pubis dysfunction, also known as PGP or Pelvic Girdle Pain)
- lower abdominal pain, pressure or discomfort
- pain or discomfort in the front of the belly, as occurs when the abdominals separate (remember, this is NORMAL, the abs need to separate some)
- relief for shortness of breath by helping to support the diaphragm
- decrease pressure on the bladder/pelvic floor
- decrease weight or heaviness of the belly
These taping techniques are great for runners, and non-runners alike, as a lot of the belly taping techniques help alleviate discomfort when mom is up and moving.
Runners tend to decrease the amount of running they do as their belly gets bigger because of the sheer weight of the Baby. Toward the end of pregnancy, even walking can be somewhat uncomfortable.
This is why taping is a great option for runners and non-runners who are trying to continue to run, walk, or keep up after their other children, work and house obligations.
Taping vs. Other Supports
Taping is a good alternative to using a belly band or support belt as it is much less cumbersome.
No need to worry about adding another layer of clothing or “gear” which some moms just can’t tolerate. This can be sensory in nature, or it could just be too hot to add another layer!
Tape can be worn for several days, decreasing the need to take a belly band off and on throughout the day. A belly band or belt can be especially annoying if you need all-day support and have to take it off every time you need to use the bathroom! This makes KT a great alternative option. You just put it on, and forget about it!
Disclaimer: Although I am a physical therapist by profession, I am not YOUR physical therapist. This video is for informational and educational purposes only, does not constitute medical advice and does not establish any kind of therapist-patient relationship with me. I am not liable or responsible for any damages resulting from or related to your use of this information.
Where Can I Buy Kinesiology Tape?
I like the KT brand as well as RockTape. I actually think RockTape (and the black color, for whatever reason) seems to stick better and last a bit longer, but that’s just my opinion. You can find rolls of tape, either cut or uncut on Amazon:
Some pharmacies, grocery stores and even Wal-mart carry KT. They’re typically in the section with all the shoe inserts and braces and such.
Background and Basics on KT
If you’re looking for more information on how to apply, benefits, background and contraindications, see this article HERE.
Kinesiology Taping for Pregnancy #1: Belly Band Technique Using a Single Strip
This technique uses just a single “I” strip under the belly to provide lift and support to unweight the belly and decrease low back or sacroiliac discomfort.
How to do it:
- Cut a piece of tape to desired length
- Tear the tape in the middle of the strip
- Apply the tape under the belly, rub it to provide heat activation
- Pull each side up with some tension, rubbing again to adhere
- Apply the last inch or two without any tension
Kinesiology Taping for Pregnancy #2: Belly Band with 2 Strips
This technique uses two “I” strips under the belly to provide lift and support to unweight the belly and decrease low back or sacroiliac discomfort. If you feel like 2 strips is not enough, you can even add a third strip.
How to do it:
- Cut two to three pieces of tape to desired length
- Tear the tape in the middle of the strip
- Apply the tape under the belly, rub it to provide heat activation
- Pull each side up with some tension, rubbing again to adhere
- Apply the last inch or two without any tension
- Apply each strip starting at the same mid-point and then pull up at varying angles on the sides of the belly
Kinesiology Taping for Pregnancy #3: Rectus Abdominus Front Support with 2 Strips
This technique uses two KT strips along the sides of the belly to support the rectus abdominus (or RA). The RA has to separate some to accommodate a growing belly during pregnancy. For some women, this can develop into a diastasis. For others, the stretch is just so intense that it feels like the abs are coming apart.
This technique will help provide frontal support for the two halves of the RA for increased comfort and decreased pain.
How to do it:
- Cut two pieces of tape to desired length
- Tear the tape at the end of the strip
- Apply the tape under the belly and to the side of the centerline (or belly button), rub it to provide heat activation
- Pull up with some tension, rubbing again to adhere
- Apply the last inch or two without any tension
- Repeat with second strip on the other side of the belly
Kinesiology Taping for Pregnancy #4: Belly Belt Cross Pattern from Hip Across Belly
This technique uses two KT strips. Start at the hip bone, or ASIS, and pull the tape across the belly. Repeat on the other side, forming an X with the two strips that meet at the belly button.
This technique helps to not only provide lift to the belly to help unweight it (which in effect can help decrease low back pain or SI joint pain), but can also help if you feel like you’re carrying all in the front. It will help minimize the sensation of a “protruding” belly.
It can also help if you’re having discomfort from the rectus abdominus (the “six pack” muscle) stretching over your growing Baby, by pulling the two halves of the muscle closer together.
How to do it:
- Cut two pieces of tape to desired length
- Tear the tape at the end of each strip
- Apply the tape at the hip bone, or ASIS, rub it to provide heat activation
- Pull up and across the belly button with some tension, rubbing again to adhere
- Apply the last inch or two without any tension
- Repeat with the other strip, creating an X at the belly button
Kinesiology Taping for Pregnancy #5: Belly Band Plus Center Rectus Abdominus Support
This technique uses a single “I” strip under the belly (see video #1) to provide lift and support to unweight the belly and decrease low back or sacroiliac discomfort.
The second strip is placed at the center of the low belly and then pulled up and over the belly button, ending just under the xiphoid process (bottom of the sternum or breast bone).
This second strip will help alleviate anterior or front abdominal discomfort as well as lower abdominal discomfort along the center line of the two halves of the rectus abdominus.
How to do it:
- Cut a piece of tape to desired length
- Tear the tape in the middle of the strip
- Apply the tape under the belly, rub it to provide heat activation
- Pull each side up with some tension, rubbing again to adhere
- Apply the last inch or two without any tension
- For the second strip, measure the amount of tape you need
- Tear the tape at the end of the strip
- Apply at the center under the belly and over your first piece of tape, rub it to adhere
- Pull the tape up the center of the belly and over the belly button with some tension, rub to provide heat activation
- Lay down the end of the tape without any tension
Kinesiology Taping for Pregnancy #6: Diaphragm Support for Relief of Shortness of Breath
This technique uses just a single “I” strip over the top of the belly to provide support for the diaphragm. Often as the belly gets bigger through the second and third trimesters, moms feel like they are short of breath with simple activities like climbing the stairs or walking short distances. Sometimes, this feeling is present even at rest!
That’s because Baby is taking up more and more room, squishing all the internal organs, including the diaphragm and the lungs.
Placing a strip over the top of the belly and pulling it downward on either side will help position baby and uterus down a bit to give mom a little more breathing room!
How to do it:
- Cut a piece of tape to desired length
- Tear the tape in the middle of the strip
- Apply the center of the tape over the belly, rub it to provide heat activation
- Take a deep breath in and pull one side of the tape downward with some tension, rub again to adhere
- Apply the last inch or two without any tension
- Repeat with the other side of the tape, so that you create a “C” over the top of the belly
Kinesiology Taping for Pregnancy #7: Belly Band and Belly Belt Combo for More Support
This technique combines the Belly Band (videos #1 and #2) and the Belly Belt (video#4) techniques together to give the belly, the low back and the abdominals extra support.
How to do it:
- Cut a piece of tape to desired length
- Tear the tape in the middle of the strip
- Apply the tape under the belly, rub it to provide heat activation
- Pull each side up with some tension, rubbing again to adhere
- Apply the last inch or two without any tension
- Then, (for the Belly Belt application) cut two pieces of tape to desired length
- Tear the tape at the end of each strip
- Apply the tape at the hip bone, or ASIS, rub it to provide heat activation
- Pull up and across the belly button with some tension, rubbing again to adhere
- Apply the last inch or two without any tension
- Repeat with the other strip, creating an X at the belly button
Kinesiology Taping for Pregnancy #8: Belly Band Plus Rectus Abdominus Front Support
This technique combines the Belly Band technique (videos #1 and #2) with the 2 strip technique for rectus abdominus support (video #3) for increased overall belly, back and abdominal support and discomfort relief.
How to do it:
- Cut a piece of tape to desired length
- Tear the tape in the middle of the strip
- Apply the tape under the belly, rub it to provide heat activation
- Pull each side up with some tension, rubbing again to adhere
- Apply the last inch or two without any tension
- Then, (for the Rectus Abdominus Front Support), cut two pieces of tape to desired length
- Tear the tape at the end of the strip
- Apply the tape under the belly and to the side of the centerline (or belly button), rub it to provide heat activation
- Pull up with some tension, rubbing again to adhere
- Apply the last inch or two without any tension
- Repeat with second strip on the other side of the belly
Kinesiology Taping for Pregnancy #9: Max Support Belly Band + Belly Belt + Center Support
This application combines the Belly Band (videos #1 and #2), Belly Belt (video #4) and center rectus abdominus support (video #5) techniques to give the belly, back and abdominals maximum support and pain/discomfort relief.
How to do it:
- Cut a piece of tape to desired length
- Tear the tape in the middle of the strip
- Apply the tape under the belly, rub it to provide heat activation
- Pull each side up with some tension, rubbing again to adhere
- Apply the last inch or two without any tension
- Then, (for the Belly Belt) cut two pieces of tape to desired length
- Tear the tape at the end of each strip
- Apply the tape at the hip bone, or ASIS, rub it to provide heat activation
- Pull up and across the belly button with some tension, rubbing again to adhere
- Apply the last inch or two without any tension
- Repeat with the other strip, creating an X at the belly button
- Finally, (for Rectus Abdominus Front Support) measure the amount of tape you need
- Tear the tape at the end of the strip
- Apply at the center under the belly and over your first piece of tape, rub it to adhere
- Pull the tape up the center of the belly and over the belly button with some tension, rub to provide heat activation
- Lay down the end of the tape without any tension
Kinesiology Taping for Pregnancy #10: Belly Band Plus Cross Rectus Abdominus Support
This technique uses the Belly Band Technique (videos #1 and #2) as well as a variation on the Belly Belt (video #3) technique in combination for more support and relief.
When crossing the two strips from the hip bone across the belly, draw the tape along side the belly button instead of directly across it. The two pieces should cross under the belly button and then pull upwards toward the top of the belly.
How to do it:
- Cut a piece of tape to desired length
- Tear the tape in the middle of the strip
- Apply the tape under the belly, rub it to provide heat activation
- Pull each side up with some tension, rubbing again to adhere
- Apply the last inch or two without any tension
- Then (for the Belly Belt variation), cut two pieces of tape to desired length
- Tear from the end of the tape
- Apply under the belly, rub to adhere
- Cross under the belly button and then with tension pull up alongside the belly button
- Lay down the last bit without any tension
- Repeat with second piece of tape
How Do I Choose the Best Technique for Me?
It depends on where your discomfort is and how much support you need. Read the descriptions to match up your needs with what the technique provides.
Earlier in your pregnancy, such as the late first or into the second trimester, you may only need one of the more minimal techniques (less pieces of tape). As your pregnancy progresses and your belly gets bigger, you will likely find that you need more support and so one of the combination techniques might work better for you.
Ultimately, you need to experiment and see what you like and what works best for you and your symptoms.
Questions/Comments?
I’d love to hear from you. Drop your questions or comments below. What techniques have you tried that work for you?
Other Articles of Interest
FREE Guide: Strengthening for Pregnant Runners
Kinesiology Taping: A How to Primer
How Pregnancy Affects Running Posture
