After months of anticipation, there were just two days left before my trip to Utah for a “winter sports boot camp,” if you will. Living in Costa Rica for the past 18 years, it had been ages since I had seen a snow-covered mountain, so this was a big deal for me.
The day before flying out, I was on an easy run on a local trail. Trotting along with a couple of friends, in no hurry to be anywhere, I lost my footing and bashed my knee straight into a rock-hard, knotted tree root in the middle of the singletrack.
Just like in a cartoon character, I saw stars. The way I hit my kneecap sent shooting pains throughout my leg. I lay there, curled up, waiting for it to pass.
As most trail runners will tell you, this isn’t unusual.
I got up and saw the thick stream of blood running down my leg and how quickly my knee had blown up like a balloon.
The gash was deep, but to me, not deep enough for stitches (I don’t know if a doctor would have agreed with my self-diagnosis), so when I got back, I washed it out and taped it up.
Out of sight, out of mind. No problem.
I boarded the plane the next day, putting up with pretty excruciating pain, but certain there was no serious injury there.
Just a deep (deep) gash and a pretty bad bruise, all of which would heal on their own, but not without a week or two of a constant reminder every time I took a step.
Upon arrival and our first ski outing, I realized I would suffer severely throughout our activities, but I knew it would be worth it.
Much to my delight, I soon realized I wouldn’t have to endure as much pain as anticipated.
After a morning of skiing, I could barely bend my knee and wondered how I would get through the upcoming snowshoe expedition that afternoon.
Dr. Erin Hassler, a sports doctor who has worked with athletes on the U.S.A. Track and Field team and the 2020 Olympic Marathon Trials, said she could alleviate some of my pain by applying kinesiology tape (KT tape) to my knee.
I’m a bit of a skeptic when it comes to these types of quick fixes, but I was desperate.
Well, I have to say, I was pleasantly surprised at what happened next. Dr. Hassler placed the tape around my knee, cradling the kneecap, and I felt instant relief. Honestly, I couldn’t believe it at first and thought my mind was playing tricks on me.
However, this was not the case, as I could walk around with a normal gait for the first time in two days. I would be able to participate in the snowshoe activity after all!
So, let’s get into the details of what KT tape is.
What Is KT Tape?
KT Tape is a fitness tape that supports muscles, tendons, and ligaments without restricting movement. It allows you to train normally with your full range of motion and is used for common aches, pains, and soreness.
Even though my pain was almost unbearable pre-tape, it was just a big old cut and bruised knee. So, this topical treatment was a viable and successful solution as opposed to a serious injury where I may have needed to see a specialist.
How Does Kinesiology Tape Work?
When applied correctly, KT tape slightly lifts the skin from the tissues below, temporarily increasing blood flow to the area to support faster recovery.
This can help reduce swelling or, in my case, provide pain relief to continue to perform my desired activities.
The KT Tape that was applied to my knee is one of the newest products KT Tape has just released: KT Tape Pro Ice.
The kicker about this new version of KT tape is that it has menthol infused into the adhesive, which provides a cooling sensation and a decreased perception of pain.
Studies suggest1Gaudioso, C., Hao, J., Martin-Eauclaire, M.-F., Gabriac, M., & Delmas, P. (2012). Menthol pain relief through cumulative inactivation of voltage-gated sodium channels. Pain, 153(2), 473–484. https://doi.org/10.1016/j.pain.2011.11.014 that menthol, applied to the skin, can ease pain affecting how specific calcium channels work. Findings support the idea that menthol blocks certain nerve channels involved in sensing pain. It’s basically a time-honored biohack.
What this means for real-world applications is that if you have a niggle or injury that doesn’t force you to be immobilized, you can engage in active recovery, working on your range of motion without being down for the count.
How Do You Apply KT Tape Properly?
I was lucky enough to have a medical professional apply my tape, making it a quick fix as I didn’t need to face the learning curve of putting it on myself.
However, Dr. Hassler wasn’t going to be around forever.
I checked out the handy videos on the KT Tape website (they also have a rather slick and informative mobile app). They provide step-by-step instructions on applying tape to everything from feet and calves to shoulders and back.
Anyone can apply this tape correctly using what’s called the “anchor-stretch-anchor” method.
With my knee taped, I had no issues participating in the remaining week’s activities. It significantly reduced strain on the injured area and relieved most pain, allowing me to regain my full range of motion. (I was even able to continue my run training on the treadmill early in the mornings before we jumped into an assortment of other activities).
But Wait, There’s More
We haven’t gotten to the best part of my pain relief and recovery yet.
The single most fascinating recovery product I encountered during this winter boot camp was the KT Ice Sleeve.
Not only do I dare say this is the best recovery product out there for runners and other athletes alike, but it is so simple that I couldn’t believe I hadn’t seen something like it before.
When we have to ice a niggle or injury, it’s always a nightmare.
I’m not sure about you, but I don’t want to sit on the couch for 20 minutes when I have a million things to do, my hand freezing from holding the ice pack in an uncomfortable position, and condensation is dripping down my leg.
I know there are some ice pack covers with a velcro strap that you can tie around the sore body part, but it still isn’t stable and ends up slipping anyhow.
This compression Ice Sleeve is soft, comfortable, and flexible. It easily slides onto your knee, elbow, quad, or wherever you may need ice therapy.
You slip it on, and that’s it. Your 20-minute icing session can be done on the couch, walking around the house, in the car, or anywhere without worrying about the pack slipping off.
What Is The Ice Sleeve?
The KT Ice Sleeve is the newest product in the KT Health line-up, which aims to make the lives of athletes and non-athletes much easier.
It offers cold therapy and gentle compression for achy muscles and joints. Its flexible, 360-degree cooling design molds to your joints and muscles, allowing for the convenient application of soothing cold therapy.
Simply keep your Ice Sleeve in the freezer (inside its original insulated travel pouch) and apply it when needed. The Ice Sleeve needs two hours of cooling to reach its optimal temperature and will stay cool for 90 minutes, although 20 minutes is sufficient time to cool the affected area.
It seems so simple, doesn’t it? Then why has it taken so long to launch such an essential product?
Well, the KT family turned a skeptic into a believer, and as a competitive trail runner and running coach, these two items will always be part of my toolkit.
They are game-changers as far as I’m concerned.
Take a look at this newly launched product lineup on the KT Tape site.
