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Taping Technique for Hamstring

The hamstrings are a group of muscles in the back of your upper thigh that allow you to bend your knee and extend your hip. These muscles often get strained when you try to do too much too fast without a proper warm up. Taping or wrapping the hamstrings can help in the healing process by providing compression and limiting range of motion. Taping can be done with athletic tape or Kineso tape which is less sticky and allows more freedom of movement.

  1. Prepare your skin for adhesive of tape by shaving, if necessary.

  2. Place a small book under your heel to slightly bend your knee while taping.

  3. Place two anchor strips of tape along the inside and outside of your thigh from just above your knee to just under the fold of your buttock.

  4. Beginning from the lowest point (near the knee) and ending at the highest point near the buttocks, place strips of tape in an X pattern. Overlap each strip by half with the next strip.

  5. Secure the X-straps by placing another strip of tape over the original anchor strips on either side of the thigh.

  6. Secure the tape by wrapping the entire upper thigh with an Ace bandage. Begin at knee level and wrap around the entire leg working up toward the buttocks.

    Tip

    It is often useful to have someone else tape your hamstring. While you can place the tape from a seated position, standing is best.

    Warning

    Hamstring strains usually heal in a few days if you allow the muscle to rest and keep it wrapped for protection. Hamstring tears are more serious and will continue to get worse if untreated. If you are unsure of your injury,or if you continue to have pain, swelling or bruising present, seek medical attention.

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Things Needed

  • Razor (optional)
  • Athletic or Kinesio Tape
  • Small book
  • Ace bandage

About the Author

Lisa Atkinson has been writing health and fitness articles since 2000. She is a regular contributor to "The Fitness Motivation Monitor" health and fitness newsletter and to "The Rehab Connection." She has a Bachelor of Science in exercise physiology from the University of Massachusetts and is certified as a medical exercise specialist and health and fitness coach.

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