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Thigh and Hip Taping

Learn how to relieve hip bursitis pain with kinesiology tape

Follow our step-by-step kinesiology taping guide — at home.

CureTape — How to tape hip bursitis

Would you like to find out how to tape a sore hip or hip bursitis yourself in a straightforward way? In this article, we guide you step by step through the process.

Using the star taping method, the painful area can be treated quickly and effectively. Four strips of tape are applied in a star shape, crossing over one another at the centre of the hip. This gently lifts the skin, creating more space underneath the tape and relieving pressure on the sensitive spot. The surrounding skin receptors are constantly stimulated, which encourages better blood flow and helps reduce discomfort. The small folds that appear in the tape are intentional and form an essential part of the technique.

Jump to: Preparation  ·  Measuring & cutting  ·  Application

Benefits

This taping method may help with:

Relieve pain

Reduce tension and discomfort in the affected area

Support the tissue

Gentle stabilisation during movement and recovery

Improve movement

More comfortable daily activities during recovery

Support recovery

Allow overloaded tissue to recover while staying active

Conditions

It can be applied for:

Overuse complaints

Pain from repetitive strain or prolonged activity

Acute injury support

Additional stability after sudden strain or sprain

Sports-related pain

Support during training and return to sport

Daily discomfort

Relief during walking, standing, or daily tasks

Video Guide

Self-taping a painful hip

Tips for a successful hip taping application:

Is the cause of the complaint or pain clear?

Read the instructions carefully before starting to tape.

Select the tape colour of your choice.

Do not apply stretch at the start and end of the tape.

Rub the tape well after application to ensure proper adhesion.

Check for any contraindications before taping.

On average, the tape remains in place for 3–7 days.

Showering is possible while wearing the tape.

Removing the tape is easier with oil.

Preparation

Preparation for taping a painful hip

Shape
I-strips
Number of strips
4, each 5 cm wide
Technique
Ligament technique (full stretch)

Measuring

Measuring and cutting the tape:

 

Step1

Measure & Cut

  1. Stand in a position where you can easily reach the painful area.
  2. Measure the required length of tape and cut it about 5 cm shorter than measured. The tape will naturally lengthen when applying maximum stretch to the central working section.

Application

Application of the tape to the hip

Step2

Step 2

  1. Place the painful area in a stretched starting position.

Step3

Step 3

  1. Tear the backing paper of the first strip in the middle and fold the paper to both sides. Apply the centre part with maximum stretch by pulling the tape apart.

Step4

Step 4

  1. Carefully place the first strip directly over the painful spot with maximum stretch, press it down gently, then secure the two anchor ends without stretch. Rub over the tape to improve adhesion.

Step5

Step 5

  1. Apply the second strip in the same way, crossing it over the first one to form an X-shape.

Step6

Step 6

  1. Position the third and fourth strips diagonally across the centre of the first two tapes.

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Advice from Christina on taping a painful hip

When taping your thigh and hip, it’s crucial to choose a tape that provides strong adhesion and support. That’s why I recommend CureTape kinesiology tape. For regular use, CureTape Classic or Art is ideal. However, if you’re engaging in extreme sports or swimming, opt for the extra sticky CureTape Sports variant! I have selected practical, easy-to-follow self-taping applications alongside a few valuable tips from clinical experience. For an optimal recovery, remember to combine this taping with specific hip and thigh exercises, and always consult a physiotherapist or GP if your symptoms persist.

For the self-taping instructions for the hip, I have chosen an application that can be applied easily by following these steps. To ensure this treatment is carried out safely, I provide practical tips to keep in mind before, during and after taping. These are based on my many years of practical experience. If the complaints persist, always consult a therapist or GP.

Christina Peter

Christina Peter
Physiotherapist & Taping Instructor

Christina Peter

Disclaimer: Please note: the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The stated claims are based primarily on extensive experience from therapists and users of CureTape® products. No rights can be derived from the content on this website.

Contraindications for not using tape: pregnancy, open wounds, bone fractures, unexplained complaints, allergies and skin conditions, medication use such as blood thinners, thrombosis, and fever. Always consult a medical professional if in doubt.