How to tape yourself — step by step
On this page you will find all CureTape taping guides, organised by body part. Each guide includes step-by-step photos, measuring and cutting instructions, and a video — so you can tape yourself successfully at home.
Find the taping guide that matches your complaint
CureTape kinesiology tape is used by physiotherapists and sports professionals worldwide. The taping guides below cover 17 body areas — from foot and knee to neck, back and wrist. Each guide is developed by certified taping instructors and is suitable for use at home without prior experience.
Select the body part that matches your complaint to go directly to the relevant taping instructions. Not sure which method applies to you? Each category page provides an overview of all available taping guides for that area, so you can choose the one that best fits your specific symptoms.
Jump to:
Lower body ·
Upper body ·
Other ·
Products
Lower body
Foot Taping
Step-by-step taping instructions for foot complaints including Achilles tendon pain, heel spur, bunion, shin splints and painful forefoot. 8 taping guides available.
Ankle Taping
Taping guides for ankle complaints including sprained ankle, general ankle pain and ankle instability. Learn how to support and stabilise your ankle with kinesiology tape. 3 taping guides available.
Knee Taping
Taping guides for knee complaints including general knee pain, ACL injury, meniscus, patellar tendonitis, Osgood-Schlatter and knee stability. 9 taping guides available.
Calf Taping
Taping guides for calf complaints including calf pain, muscle tightness and lymphatic drainage of the lower leg and ankle. 2 taping guides available.
Groin Taping
Taping guide for groin pain — a common complaint among athletes. This method supports the groin area and helps relieve pain during daily activities and sport. 1 taping guide available.
Thigh & Hip Taping
Taping guides for thigh and hip complaints including iliotibial band pain, hip bursitis and general thigh discomfort. 2 taping guides available.
Upper body
Back Taping
Taping guides for back complaints including lower back pain, herniated disc, lumbago, bulging disc, sacroiliac joint pain, upper back pain and posture correction. 7 taping guides available.
Neck Taping
Taping guides for neck complaints including neck and shoulder tension, upper back and neck tension, stiff neck and neck osteoarthritis. 4 taping guides available.
Shoulder Taping
Taping guide for shoulder pain and discomfort in the upper arm or shoulder joint. This method has a relaxing and pain-relieving effect and can also be applied for posture support. 1 taping guide available.
Arm Taping
Taping guides for arm complaints including tennis elbow (lateral epicondylitis) and golfer’s elbow (medial epicondylitis). Both conditions involve irritation of the tendon attachment at the elbow. 2 taping guides available.
Elbow Taping
Taping guides for elbow complaints including elbow bursitis (student’s elbow) and elbow stability after dislocation or hypermobility. 2 taping guides available.
Wrist Taping
Taping guides for wrist complaints including wrist pain, sprained wrist, carpal tunnel syndrome, TFCC injury, De Quervain’s disease, hypermobile wrists and outer wrist pain. 7 taping guides available.
Hand & Finger Taping
Taping guides for hand and finger complaints including sprained finger, sprained thumb (skier’s thumb) and painful thumb. 3 taping guides available.
Other complaints
Face & Jaw Taping
Taping guides for facial and jaw complaints including facial pain (nerve irritation) and jaw joint pain (TMJ/CMD). CureTape Classic is recommended for the sensitive skin of the face. 2 taping guides available.
Menstrual Pain Taping
Taping guide for menstrual pain. This method can help relieve lower abdominal cramps during your period by reducing muscle tension and improving local circulation. 1 taping guide available.
Scar & Bruise Taping
Taping guide for scars and bruises. The tape gently mobilises the skin with every movement, which can reduce scar tissue over time and help bruises fade more quickly. 1 taping guide available.
CrossLinq (Crosstape)
Taping guide for CrossLinq Crosstape — a unique method using small adhesive cross-shaped patches placed on acupuncture points to relieve localised pain. Can be used alongside standard kinesiology tape. 1 taping guide available.
Recommended taping products
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CureTape® Sports Extra Sticky
€10,95In stockSelect options This product has multiple variants. The options may be chosen on the product page -
MyCureTape® Sports Pre-Cut (36 pcs)
€19,95In stockAdd to cart -
CureTape® Art
€10,95In stockSelect options This product has multiple variants. The options may be chosen on the product page -
CureTape® Soft Touch Scissor
€12,95In stockAdd to cart
Trusted by professionals for 25+ years
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Free delivery from €100 For best results, make sure the skin is clean, dry and free of lotions or oils before applying the tape. Measure and cut the tape to the correct length as described in each guide — never stretch the tape at the anchor points (the first and last few centimetres).
Choose the right tape for your situation: CureTape Sports is ideal for sports and areas exposed to sweat or friction, while CureTape Classic and CureTape Art are better suited for everyday use and sensitive skin. If symptoms persist or worsen, always consult a physiotherapist or your GP.
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.