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Thigh and Hip Taping

Learn how to relieve outer thigh and hip pain with kinesiology tape

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

CureTape — How to tape for thigh and hip pain

Would you like to know how to tape your thigh or hip in a simple way to ease discomfort? In this article we’ll guide you step by step on how to do it yourself.

Pain on the outer side of the thigh can have several different causes. It may be the result of muscle weakness, shortened muscles, an uneven position of the pelvis, or overuse.

If the entire outer thigh feels tight, becomes painful when lying on it, and makes it almost impossible to take longer strides while walking or running, the issue often lies with the abductor muscles and the iliotibial band. In many cases, the root cause is muscle overload. To be sure, it is advisable to have the problem assessed by a professional. Alongside stretching exercises, this taping method can effectively help to reduce strain in the area.

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 sore thigh

Guidelines to help your thigh taping treatment run effectively:

Is the source of the pain or discomfort clear?

Make sure you carefully read the instructions before starting to tape.

Choose the tape colour you prefer.

Do not apply stretch at the beginning or end of the tape.

Rub the tape firmly to ensure good adhesion.

Check whether there are any reasons why taping should be avoided.

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

Showering is possible while wearing the tape.

Removing the tape is easier when using a little oil.

Preparation

Preparation before taping your thigh

Shape
1 customised Y-strip
Number of strips
1
Technique
Muscle technique (applied with light stretch).

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. While standing, measure the length of tape from the hip down to the outer side of the knee.
  2. Cut the tape approximately 20 cm at one end to create a Y-strip with an extended base.

Application

Applying the tape to your thigh

Step2

Step 2

  1. Place the base of the tape on the outside of the knee without applying stretch.

Step3

Step 3

  1. Keep the leg straight, guide the tape along the outer thigh and apply light tension.
  2. Position the two strips around the iliotibial band at hip level and rub the tape firmly to secure it.

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Advice from Christina on taping a painful thigh and/or 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, I have selected applications that can be applied easily on your own. To ensure the 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 professional experience. Combine self-taping with stretching exercises to promote faster recovery. If the complaints persist, always consult a therapist or your 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.