At this stage physiotherapists are inundated with runners looking for instant fixes and last- ditch attempts to help them cross the line. Sports tape can be one a miracle cure. Consult your physiotherapist for taping advice before using these tips.
Arch pain: tape under the arch to lift it and stop it rolling in. This rolling in action can cause the leg to roll in causing knee, hip and back pain.
Bunions: a strip of tape, which pulls the toe out, can alleviate pain. Combine with arch tape.
Knees: caused by overloading different knee structures:
- Outside knee pain (below knee joint): place a strip of tape on the "bump" below the knee on the outside pulling it back;
- Pain on the front of the knee: circle underwrap that is 7.5cms in width about eight times around the knee covering the tendon. Then roll it up to form a thin band, which will place light pressure on the tendon, alleviating pain.
- Pain on the outside of the knee (above the knee joint). This condition responds well to a strip of tape across the band pulling it back.
- Pain at the front of the knee (on the knee cap): A strip of tape across the patella can help keep it in position as the quadriceps muscles fatigue.
Shoulder/neck pain: this often occurs around the 15-mile mark as the postural muscles of the neck and shoulders begin to fatigue. A couple of strips of tape, which will gently draw the shoulders back and help keep you upright, can be a life saver.
Breasts: Large breasts can be a curse (for running) and can cause neck and shoulder problems. Try 7.5cm elastic adhesive bandage to take the pressure off the shoulders. Place one or two strips, going from the middle of one armpit, across the breasts, to the middle of the other armpit, and make sure you place them over your sports bra. Do not have any skin contact with the tape. Place another elasticated sports bra top over that. Don't tape all the way around the rib cage, this will interfere with your breathing. Use Vaseline not only on the nipples, but under the breasts to stop the friction burns.
Ruth Magee is public relations officer for the Irish Society of Chartered Physiotherapists and works in the Enniskerry Physiotherapy and sports injury clinic.