How to KT Tape Hamstring: Tips for Fast Recovery

Hamstring injuries can be a tough road to recovery, and KT tape has become an increasingly popular method for treating them. Kinesiology tape, or KT tape, helps to alleviate pain and reduce inflammation by providing targeted support to the affected area. If you’re dealing with a hamstring strain, knowing how to properly apply the tape can greatly improve your chances of a fast and successful recovery. In this article, we’ll cover some tips and techniques for using KT tape on your hamstring.

Understanding Hamstring Injuries

The hamstrings are a group of muscles that run along the back of your thigh, connecting your pelvis to your knee. They play an important role in walking, running, and jumping movements. Because they are involved in so many physical activities, hamstring strains are a common injury for athletes and active individuals.

A hamstring strain occurs when one or more of the hamstring muscles become stretched or torn. Symptoms include pain, tenderness, and muscle weakness. Recovery time varies depending on the severity of the injury, but can range from a few weeks to several months. Physical therapy, rest, and targeted exercises are all common treatments for hamstring strains.

Benefits of KT Tape for Hamstring Injuries

KT tape is a flexible, stretchy tape that can be applied to the skin to provide support and stability to injured muscles and joints. When applied properly, it can help to reduce pain and swelling by lifting the skin away from the muscle and increasing blood flow to the area.

For hamstring injuries, KT tape can be particularly effective because it allows for targeted support and compression of the affected muscles. It can also help to improve range of motion and prevent further injury by providing additional support to the surrounding muscles and joints.

Preparing to Apply KT Tape

Before you apply KT tape to your hamstring, there are a few steps you should take to prepare the area:

Step 1: Clean the Skin

Start by cleaning the skin of the affected area with soap and water. Avoid using any lotions, oils, or creams on the skin, as these can interfere with the tape’s adhesive quality.

Step 2: Shave Any Hair

Shave any hair from the area where you plan to apply the tape. Excessive hair can cause the tape to shift or lose its adhesive quality.

Step 3: Assess the Injury

Take some time to assess the severity of your hamstring injury. You may want to consult with a medical professional or physical therapist to determine the best course of treatment before applying the tape.

Applying KT Tape to Your Hamstring

Once you’ve properly prepared the area, you can begin to apply the KT tape. Follow these steps:

Step 1: Measure the Tape

Measure out a length of KT tape that is appropriate for your injury. The amount of tape you use will vary depending on the size of the affected area.

Step 2: Cut the Tape

Cut the tape to size using sharp scissors. Round the edges to prevent the tape from peeling or catching on clothing.

Step 3: Apply the Tape

Start at the bottom of the hamstring and slowly apply the tape in an upward motion. Press the tape firmly onto the skin, smoothing out any wrinkles or bubbles.

Step 4: Stretch the Tape

As you reach the top of the hamstring, stretch the tape slightly and apply it firmly across the top of the injured area. This will help to provide additional support to the muscle.

Step 5: Secure the Tape

Once the tape is in place, press it firmly against the skin and smooth out any wrinkles or bubbles. To ensure proper adhesion, gently rub the tape with your hands or a warm towel.

Tips for Using KT Tape on Your Hamstring

When using KT tape on your hamstring, there are a few things to keep in mind:

Tip 1: Don’t Overstretch the Tape

While it’s important to stretch the tape slightly as you apply it, be careful not to overstretch it. Overstretching can cause the tape to lose its adhesive quality and fail to provide the proper support.

Tip 2: Change the Tape Regularly

KT tape should be changed every 2-3 days to ensure proper adhesion and support. If the tape begins to peel or lose its elasticity, replace it right away.

Tip 3: Keep the Taped Area Clean and Dry

Avoid getting the taped area wet or exposed to extreme heat or cold. Moisture can cause the tape to lose its adhesive quality, while extreme temperatures can affect its elasticity.

Tip 4: Listen to Your Body

If you experience any pain, discomfort, or skin irritation while using KT tape, remove it immediately and consult with a medical professional or physical therapist.


If you’re dealing with a hamstring injury, using KT tape can be a helpful tool in your recovery. By providing targeted support and compression to the affected area, KT tape can help to reduce pain and swelling, improve range of motion, and prevent further injury. To get the most out of your KT tape, be sure to properly prepare and apply the tape, and follow these tips for optimal results.


  • Can KT tape be used for other injuries besides hamstring strains?
    Yes, KT tape can be used for a variety of injuries, including back pain, knee pain, and shoulder pain.
  • Is KT tape safe for everyone?
    While KT tape is generally safe for most people, it is always a good idea to consult with a medical professional or physical therapist before using it.
  • How long should I wear KT tape?
    KT tape can be worn for up to 3-5 days, as long as it remains properly adhered to the skin.
  • Can I shower with KT tape on?
    Yes, but be sure to avoid soaking the tape for an extended period of time.
  • How do I remove KT tape?
    To remove KT tape, gently peel it off the skin in the direction of hair growth. If you experience discomfort, stop and soak the tape with warm water and soap.
  • Can KT tape be reused?
    No, KT tape is designed for single use only.


Applying Kinesiology Tape. (n.d.). Retrieved July 30, 2021, from

Hamstring Strains. (n.d.). Retrieved July 30, 2021, from

Kinesiology Tape Review: Benefits, Concerns, and Recommendations. (2018). J Funct Morphol Kinesiol, 3(4), 60.

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