Oblique Muscles: Kinesiology Taping Techniques for Support, Pain Relief, and Recovery

How to tape oblique muscles?

Taping oblique muscles, primarily with kinesiology tape, is a technique used to provide support, reduce pain, improve circulation, and enhance proprioception, particularly after strain, overuse, or injury. This method aims to facilitate natural movement while offering gentle external reinforcement.

Understanding the Oblique Muscles

To effectively tape the oblique muscles, a foundational understanding of their anatomy and function is essential. The obliques are a critical component of the core musculature, contributing to trunk movement and stability.

• External Oblique: This is the largest and most superficial of the abdominal muscles. Its fibers run inferomedially (downwards and inwards) from the lower eight ribs to the iliac crest, pubic tubercle, and linea alba. Its primary actions include contralateral (opposite side) rotation of the trunk, ipsilateral (same side) lateral flexion, and trunk flexion.
• Internal Oblique: Lying beneath the external oblique, its fibers generally run superomedially (upwards and inwards) from the iliac crest, thoracolumbar fascia, and inguinal ligament to the lower three or four ribs, linea alba, and pubic crest. Its primary actions are ipsilateral rotation of the trunk, ipsilateral lateral flexion, and trunk flexion.

Both muscles work synergistically with other core muscles to stabilize the spine, facilitate breathing, and generate powerful trunk movements.

When is Taping Oblique Muscles Recommended?

Kinesiology taping of the obliques is typically considered for:

• Muscle Strain or Pull: Providing support and reducing discomfort during recovery from mild to moderate strains.
• Overuse Injuries: Alleviating pain and inflammation associated with repetitive movements, common in sports like golf, tennis, baseball, or rowing.
• Bruising or Swelling: Helping to lift the skin and create space, potentially improving lymphatic drainage and reducing localized edema.
• Postural Support: Offering proprioceptive feedback to encourage better core engagement and trunk alignment.
• Pain Relief: Reducing general muscular soreness or tenderness in the oblique region.

It is crucial to note that taping is a supportive measure, not a cure. Always consult with a healthcare professional for an accurate diagnosis of any injury or pain.

Types of Tape and Tools Needed

For taping oblique muscles, kinesiology tape (K-tape) is the preferred choice due to its elasticity, breathability, and ability to allow a full range of motion. Rigid athletic tape is generally unsuitable for the obliques as it restricts movement and cannot conform effectively to the dynamic nature of these muscles.

Tools Required:

• Kinesiology Tape: Rolls are typically 5cm (2 inches) wide. Pre-cut strips can also be used.
• Sharp Scissors: For precise cutting of the tape.
• Rubbing Alcohol or Skin Cleaner: To clean the skin before application.

Preparation for Taping

Proper preparation ensures optimal adhesion and effectiveness of the tape.

1. Clean the Skin: Ensure the skin area where the tape will be applied is clean, dry, and free of oils, lotions, or sweat. Use rubbing alcohol if necessary, and allow it to dry completely.
2. Remove Excess Hair: If there is significant hair in the area, it may be advisable to trim or shave it to improve adhesion and prevent discomfort upon removal.
3. Round the Corners: Before applying, always round the corners of your cut tape strips. This prevents the edges from catching on clothing and peeling prematurely, extending wear time.
4. Positioning: For most oblique taping techniques, the muscle should be in a lengthened position during application. This allows the tape to recoil and provide the desired lift or support. For the external oblique, this might involve slight trunk rotation away from the side being taped, or slight lateral flexion to the opposite side. For the internal oblique, rotation towards the side being taped.

Step-by-Step Kinesiology Taping Techniques for Obliques

The following techniques utilize kinesiology tape to address common oblique issues. Remember to apply the tape with minimal to no stretch (0-15%) on the ends (anchors) and light to moderate stretch (25-50%) over the muscle belly, depending on the desired effect.

Technique 1: General Support and Pain Relief (External Oblique Focus)

This technique targets the external oblique for broad support during movement or for general soreness.

1. Measure and Cut: Cut one long "I" strip of tape, long enough to span from the lower ribs/xiphoid process diagonally down to the opposite ASIS (anterior superior iliac spine) or pubic area.
2. Anchor Application: Have the individual gently rotate their trunk away from the side being taped (e.g., rotate right for left oblique). Anchor the tape with no stretch onto the lower ribs/costal margin on the side of the affected oblique.
3. Apply Over Muscle Belly: With the trunk still in the rotated position, gently stretch the tape 25-50% and apply it diagonally downwards and forwards, following the general path of the external oblique fibers. Smooth the tape down firmly from the anchor point.
4. Final Anchor: Apply the last 1-2 inches of the tape with no stretch onto the opposite lower abdominal wall/ASIS region.
5. Activate Adhesive: Rub the entire length of the tape vigorously to activate the heat-sensitive adhesive.

Technique 2: Targeted Support for Internal Oblique or Deeper Pain

This technique aims to support the internal oblique, often helpful for rotational movements or deeper abdominal wall pain.

1. Measure and Cut: Cut an "I" strip of tape, long enough to span from the lower ribs diagonally down to the ipsilateral (same side) iliac crest/inguinal area.
2. Anchor Application: Have the individual gently rotate their trunk towards the side being taped (e.g., rotate left for left oblique). Anchor the tape with no stretch onto the lower ribs/costal margin on the side of the affected oblique.
3. Apply Over Muscle Belly: With the trunk still in the rotated position, gently stretch the tape 25-50% and apply it diagonally downwards and outwards, following the general path of the internal oblique fibers. Smooth the tape down firmly from the anchor point.
4. Final Anchor: Apply the last 1-2 inches of the tape with no stretch onto the iliac crest or inguinal region.
5. Activate Adhesive: Rub the entire length of the tape vigorously.

Technique 3: Decompression for Bruising or Swelling (Fan Cut)

This method helps lift the skin to promote fluid movement away from a bruised or swollen area.

1. Prepare a "Fan" Strip: Cut a long "I" strip of tape. Then, starting about 2 inches from one end, cut 3-4 longitudinal slits, creating 4-5 "fingers" of tape. Keep the base (anchor) intact.
2. Anchor Application: Identify the center of the bruised or swollen area. Anchor the solid base of the fan with no stretch, typically below or to one side of the affected area.
3. Apply Fingers: Gently stretch the skin around the bruised area. Apply each "finger" of the tape with no stretch over the bruised or swollen region, fanning them out to cover the entire area. The goal is to create multiple small folds or convolutions in the skin, indicating the lift.
4. Activate Adhesive: Gently rub the tape to ensure adhesion, being careful not to cause further discomfort to the bruised area.

Important Considerations & Best Practices

• Skin Sensitivity: Always perform a patch test on a small area of skin if you have known sensitivities. Remove tape immediately if itching, redness, or irritation occurs.
• Tape Longevity: Kinesiology tape can typically be worn for 3-5 days, even through showering and exercise.
• Removal: Remove tape slowly and gently, pulling it in the direction of hair growth. You can apply warm water or baby oil to help loosen the adhesive.
• Professional Guidance: While these techniques provide general guidance, a physical therapist, athletic trainer, or chiropractor can offer personalized taping strategies based on your specific condition and needs.
• No Substitute for Treatment: Taping is a supportive modality and should not replace proper rehabilitation exercises, rest, or medical treatment for injuries.

When Not to Tape / Contraindications

Avoid taping if you have:

• Open wounds, cuts, or abrasions in the area.
• Active infections or skin conditions (e.g., eczema, psoriasis).
• Deep vein thrombosis (DVT).
• Fragile or extremely sensitive skin.
• Known allergy to adhesives.
• Severe swelling or unexplained pain without a diagnosis.

When to Seek Professional Help

Consult a healthcare professional if:

• Pain is severe, sharp, or worsens with movement.
• You experience numbness, tingling, or weakness.
• There is significant swelling or bruising that doesn't improve.
• You suspect a serious injury, such as a muscle tear or hernia.
• Taping does not alleviate symptoms or if symptoms persist despite taping.

Conclusion

Taping the oblique muscles with kinesiology tape can be a valuable adjunct for managing pain, providing support, and enhancing recovery from various conditions affecting the core. By understanding the anatomy and applying the tape correctly, individuals can experience improved comfort and function. However, it is paramount to prioritize proper diagnosis and, when in doubt, seek guidance from a qualified healthcare professional.