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Home / How to tape / Thigh and Hip Taping / How to tape for thigh and hip pain

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.

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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 before taping your thigh

Tape:

Shape: 1 customised Y-strip
Number of strips: 1
Method: muscle technique (relaxing application with light stretch)

Measuring and cutting the tape

Step

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

Applying the tape to your thigh

Step

Place the base of the tape on the outside of the knee without applying stretch.
Keep the leg straight, guide the tape along the outer thigh and apply light tension.
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

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

Physiotherapist and Taping Instructor

Disclaimer:
Please note: we emphasize that the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The statements and examples mentioned are based on years of experience from patients and trained therapists.

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 specialist before applying tape in these cases.