Protecting your shoulder joint is important – especially if you play a sport that involves high-speed arm rotations. Learn how to strap a shoulder to prevent injury and relieve pain.

Your shoulder joints are particularly susceptible to injury. This is because, in comparison to your hips and knees, your shoulder has an extremely large range of movement but relatively small joint surfaces.

These features make your shoulder joint inherently unstable and often in need of extra help. Massage, muscle balancing training and following effective shoulder taping techniques are just a few ways you can stabilise your shoulder.

The Three Most Common Shoulder Injuries

If you experience shoulder pain, it’s likely to be a result of one of these three common shoulder injuries:

 

  1. Rotator cuff strains. Your rotator cuff refers to the group of muscles and tendons around your shoulder joint. When you play cricket, baseball or swim you can overstretch or tear the rotator cuff muscles during a high speed arm rotation.
  2. Dislocated shoulders. Colliding with someone in a contact sport or falling hard on your shoulder can cause your humerus (upper arm bone) to pop out of your shoulder joint and result in a dislocated shoulder.
  3. Acromioclavicular (AC) joint injuries. Your AC joint is where your collar bone and shoulder blade meet at your acromion. AC joint injuries are usually caused by falling onto an outstretched arm or colliding with someone during sport. 
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What are the Benefits of Shoulder Strapping?

When the correct techniques are followed, shoulder strapping can:

  • Help to create more joint space
  • Relieve stress and pain
  • Take pressure off strained muscles
  • Lengthen out cramped muscles
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Two Practical Ways to Tape Your Shoulder

Follow these steps and learn how to strap a shoulder:

1. Stabilise your shoulder with kinesio tape. You need someone to help you.
Stand up straight and hold your shoulders slightly back and down.
Ask your helper to:

a. Mark out three reference points on the sore shoulder side:

i. The top of your AC joint.

ii. The bottom angle of your shoulder blade.

iii. Just next to your spine, diagonally in line with the first two points.

b. Take a full strip of Elastoplast Kinesio Tape and anchor it on the third reference point.

c. Stretch the strip up towards the first reference point, secure it and smooth down the rest of the strip.

d. Take another full strip of kinesio tape and anchor it on the skin just above the third reference point.

e. Repeat step (c).

 

2. Kinesio taping for rotator cuff strains. You need someone to help you.
Stand up straight and slightly tilt your head away from your sore shoulder.
Ask your helper to:

a. Take a single length of Elastoplast Kinesio Tape and anchor it on the side of your shoulder, just past the bony top and slightly towards the front.

b. Stretch the strip towards your back, secure it just before your spine and smooth down the rest of the strip.

c. Cut another single length of kinesio tape in half short ways with rounded corners

d. Holding the ends of one half with both hands, stretch out the middle.

e. Apply the middle across the first strip about a third of the way towards the spine and smooth down the ends.

f. Repeat step (d).

g. Apply the second half one centimetre parallel to the first half and smooth down the ends.

Elastoplast: How to strap and support the shoulder summary

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Always read the label. Use only as directed. If symptoms persist contact your healthcare practitioner.

For further information regarding Elastoplast products, please contact us via email on anz.consumerservices@beiersdorf.com. Carefully read the instructions for use given in our products’ packages.

Although compiled with great care, please note that the tips and advice given on this website by no means substitute medical advice and treatment. If you have or suspect a health problem, consult a doctor and follow medical advice regardless of what you have learned on this website. Always read carefully and follow the instructions for use or the leaflets of our products. For further information about our products, please contact us here.

ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTHCARE PROFESSIONAL.