Free course · 24 short video lessons · about an hour
Tape Like A Geek: Intro
In under an hour, learn to put kinesiology tape on yourself properly, so it sticks for days and you know when not to use it.
Made for runners, walkers, athletes, dancers, gym-goers and anyone with a sore knee, back or neck. No experience needed: just a roll of kinesiology tape, scissors and a few minutes.
Every lesson is free to watch right here, no sign-up needed. Want a nudge? Sign up and we'll email you one module a week, with the printable workbook, the 20 Quick Guides PDF and the final quiz for your certificate of completion.
Download the workbook (PDF)20 Quick Guides (PDF)
Who it's for
Runners and walkers
Knees, calves, arches, ankles and shins: the lower-body lessons in Module 2 cover the aches that stop most people from getting out the door.
Athletes and gym-goers
Shoulders, elbows, wrists, thighs and the throwing arm. Tape before training, then use the 45-second hold to make it count.
Physios, chiros, coaches and clinics
Send it to patients as taping homework, use it to onboard new staff, or share it with your team so they re-tape correctly between visits.
Finish the lessons and pass the 10-question final quiz to get your TapeGeeks Certificate of Completion, ready to print or add to LinkedIn. It is a certificate for a free educational course, not a professional certification, and it carries no continuing-education credit. The course teaches self-taping at about 25% stretch; clinician techniques will come in a later Level 2 course.
Course map
| Module |
Lessons |
| 0. Welcome |
0.1 What tape can and can't do · 0.2 Before you tape: the 60-second safety check
|
| 1. The basics that make tape stick |
1.1 Know your stretch · 1.2 Skin prep · 1.3 Cut, round, rip · 1.4 Position, load, apply, rub · 1.5 Wearing, showering, removing
|
| 2. Runners and walkers: lower body |
2.1 Front-of-knee pain · 2.2 Tight calves and Achilles · 2.3 Sore arch and heel · 2.4 Achy ankle and old sprains · 2.5 Rolled ankle: the swelling basket weave · 2.6 Thigh strains: quads, hamstrings, groin
|
| 3. Gym, racquet and throwing sports: upper body |
3.1 Shoulder · 3.2 Biceps and triceps · 3.3 Tennis elbow and golfer's elbow · 3.4 Wrist · 3.5 Throwing arm
|
| 4. Desk, drive and everyday life: back and neck |
4.1 Lower back · 4.2 Stiff neck · 4.3 Sit tall: tape as a posture reminder
|
| 5. Make it work: tape plus movement |
5.1 The 45-second hold · 5.2 When to see a pro · 5.3 Your taping plan
|
Module 0: Welcome
What tape can do, and when not to use it
Lesson 0.1: What tape can and can't do
About 2 min
- Tape opens a window
- Why does tape feel like it works?
- Kinesiology tape vs athletic tape
- What you'll learn
Lesson 0.2: Before you tape: the 60-second safety check
About 3 min
- The 60-second safety check
- Don't tape if
- Ask first if
- Where not to stick it
- Take it off if
Module 1: The basics that make tape stick
Five habits behind every good tape job
Lesson 1.1: Know your stretch
About 2 min
- Know your stretch
- 0%: lay it on
- 25%: a light pull
- The rule that keeps tape on
Lesson 1.2: Skin prep
About 1 min
- Skin prep: the secret to tape that lasts
- Four steps, two minutes
- Not sure about your skin?
Lesson 1.3: Cut, round, rip
About 2 min
- Always round the corners
- Measure with the muscle lengthened
- Rip the tab, don't peel it all
- Pro tips
Lesson 1.4: Position, load, apply, rub
About 2 min
- The 5-step method
- 1. Position
- 2. Load
- 3. Anchor and 4. Apply
- 5. Rub
Lesson 1.5: Wearing, showering, removing
About 1 min
- How long to wear it
- Taking it off gently
- Give your skin a break
Module 2: Runners and walkers: lower body
Knees, calves, arches, ankles and thighs
Lesson 2.1: Front-of-knee pain
About 3 min
- Compression strip, about 25% stretch, across the sorest point, usually along the tendon just below the kneecap.
- Support strip 1, no stretch: start on the inner thigh above the knee, curve around the outer edge of the kneecap and end at the top of the inner calf.
- Support strip 2, no stretch: mirror it from the outer thigh, around the inner edge of the kneecap, to the top of the outer calf.
- The kneecap sits inside the frame with no tape on it. Bend and straighten a few times.
Lesson 2.2: Tight calves and Achilles
About 3 min
- Compression strip, about 25% stretch, across the sorest spot: mid-calf, high on the calf or over the Achilles.
- Support strip 1, no stretch: start under the heel, cross the Achilles and finish on the outer side of the calf.
- Support strip 2, no stretch: start under the heel, cross the Achilles the other way and finish on the inner side of the calf. The two strips form an X over the Achilles.
- Stand up and rub the tape. Calf and arch are often taped together (guide 17).
Lesson 2.3: Sore arch and heel
About 2 min
- Strip 1, little to no stretch: from the underside of the big toe along the sole to the bottom of the heel.
- Strip 2, no stretch: start on the outer top of the foot, loop under the arch and finish on the inside of the big toe.
- Relax the toes, rub the tape, then walk a few steps.
Lesson 2.4: Achy ankle and old sprains
About 3 min
- Compression strip, about 25% stretch: start on the inside of the arch, loop around the back of the ankle (over the Achilles) and finish on the top outer side of the foot.
- Support strip, no stretch: start on the top outer side of the foot, loop under the arch and run up the outside of the lower leg, stopping below the bony bump under the knee.
- Bring the foot back to neutral and rub the tape.
Lesson 2.5: Rolled ankle: the swelling basket weave
About 2 min
- Strip 1: anchor on one side of the shin with no tension. Lay each finger separately over the swollen area so they fan out.
- Strip 2: anchor on the opposite side of the shin and lay its fingers across the first set to form a basket.
- Keep tension minimal, especially on day one.
- For a fresh injury, change the tape daily and alternate the direction each time.
Lesson 2.6: Thigh strains: quads, hamstrings, groin
About 7 min
Coming soon
This lesson video is on its way. The steps are below, and in the 20 Quick Guides PDF.
- Strip 1, no stretch: from the outer front of the thigh, diagonally down to the inner side of the knee.
- Strip 2, no stretch: from the inner front of the thigh down to the outer side of the knee, crossing strip 1 in an X.
- One sore spot? Add a short compression strip, about 25% stretch, across the centre to make a star.
- Stand tall and rub the tape.
- Strip 1, no stretch: from the inner back of the thigh, diagonally down to the outer side of the knee.
- Strip 2, no stretch: from the outer back of the thigh down to the inner side of the knee, crossing strip 1 in an X.
- One sore spot? Add a short compression strip, about 25% stretch, across the centre.
- Stand up and rub the tape.
- Strip 1, no stretch: from high on the inner thigh near the groin, diagonally down to the inner knee.
- Strip 2, no stretch: from the inside of the groin down to the knee, crossing strip 1 in an X on the inner thigh.
- One sore spot? Add a short compression strip, about 25% stretch, across the centre to make a star.
- Straighten the leg and rub the tape to set it.
Module 3: Gym, racquet and throwing sports: upper body
Shoulders, arms, elbows and wrists
Lesson 3.1: Shoulder
About 3 min
- Compression strip, about 25% stretch, across the spot that hurts most. Lay both ends down with no stretch.
- Support strip 1, no stretch: start on top of the shoulder, run around the back of the shoulder cap and finish at the top of the biceps.
- Support strip 2, no stretch: start on top of the shoulder, run around the front of the shoulder cap and finish at the top of the triceps.
- Move the arm gently. The tape should ride with the skin, not pull or pinch.
Lesson 3.2: Biceps and triceps
About 5 min
Coming soon
This lesson video is on its way. The steps are below, and in the 20 Quick Guides PDF.
- Strip 1, no stretch: from the inner front of the shoulder, diagonally down the front of the arm to the outer side of the elbow.
- Strip 2, no stretch: from the outer front of the shoulder down to the inner side of the elbow, crossing strip 1 in an X.
- One sore spot? Add a short compression strip, about 25% stretch, across the centre of the X to make a star.
- Relax the arm, then rub all the tape for 10 seconds to set the adhesive.
- Strip 1, no stretch: from the inner back of the shoulder, diagonally down the back of the arm to the outer side of the elbow.
- Strip 2, no stretch: from the outer back of the shoulder to the inner side of the elbow, crossing strip 1 in an X.
- One sore spot? Add a short compression strip, about 25% stretch, across the centre to make a star.
- Bring the arm back down and rub the tape to set it.
Lesson 3.3: Tennis elbow and golfer's elbow
About 4 min
Coming soon
This lesson video is on its way. The steps are below, and in the 20 Quick Guides PDF.
- Compression strip, about 25% stretch, right over the sorest point on the outer forearm. Lay the ends down with no stretch.
- Spiral support strip, no stretch: start on the inside of the wrist, wrap once around the forearm, cross the centre of strip 1 and finish just above the elbow on the back of the arm.
- Open and close the hand a few times. Nothing should feel tight around the forearm.
- Compression strip, about 25% stretch, across the sorest point just below the inner elbow. Ends down with no stretch.
- Support strip, no stretch: start on the inside of the wrist, run it along the front of the forearm and finish at the level of the elbow.
- Relax the grip and rub both strips for 10 seconds.
Lesson 3.4: Wrist
About 2 min
- Strip 1, no stretch: start on the outside of the thumb, wrap around the wrist and finish on the front of the forearm.
- Strip 2, no stretch: start on the inside of the little finger, wrap around the wrist the other way and finish on the front of the forearm, forming an X.
- Open and close the hand. Check the fingers stay warm and normal in colour.
Lesson 3.5: Throwing arm
About 3 min
- Start at the inside of the elbow, run over the top of the forearm and around to the back of the arm.
- Spiral back up onto the front of the biceps, then over the back of the shoulder.
- Finish by crossing the shoulder blade of the taped arm and end on the opposite shoulder blade.
- Rub the whole length to set it, then let the arm hang. You should feel a gentle turn-out cue.
Module 4: Desk, drive and everyday life: back and neck
Lower back, neck and posture
Lesson 4.1: Lower back
About 2 min
- Compression strip, about 25% stretch, across the area that hurts most.
- Support strips 1 and 2, no stretch: start at the top of the hip on each side of the spine and run up past the sore area, crossing the compression strip.
- Sit up tall, then rub all three strips for 10 seconds.
Lesson 4.2: Stiff neck
About 3 min
- Compression strip, about 25% stretch, across the sorest area, usually where the neck meets the shoulders.
- Support strips 1 and 2, no stretch: from the base of the skull down either side of the spine to the mid-back, over the compression strip.
- Lift the head back to neutral and rub the tape to set it.
- Compression strip, about 25% stretch, across the sorest point on the sore side.
- Support strip, no stretch: from the base of the skull down beside the spine to the mid-back, crossing the compression strip.
- Bring the head back to centre and rub to set.
Lesson 4.3: Sit tall: tape as a posture reminder
About 2 min
- Strip 1, about 50% stretch: across the upper back from one shoulder to the other. Lay it from the centre outward to each side.
- Strips 2 and 3, about 50% stretch: from the base of the skull down either side of the spine to the mid-back.
- Rub to set. When you slouch you'll feel the tape tug. That's the cue to reset, not a brace that holds you up.
Module 5: Make it work: tape plus movement
The habit that makes tape worth it
Lesson 5.1: The 45-second hold
About 1 min
- Tape + movement
- The 45-second hold
- What it looks like
Lesson 5.2: When to see a pro
About 1 min
- Tape is a tool, not a diagnosis
- Go now if
- Find a pro near you
Lesson 5.3: Your taping plan
About 1 min
- Your taping plan
- You tape like a geek
Final quiz: get your certificate
Watched the lessons? Answer 10 quick questions. Score 8 or more and your TapeGeeks Certificate of Completion opens right away, ready to print or share.
Shop the tape
Every TapeGeeks roll is latex-free and made to stay on for days when you prep the skin properly.
Shop kinesiology tape
Educational only, not medical advice. Tape works best alongside movement and rehab. If in doubt, see a physiotherapist, chiropractor or doctor. Need a professional near you? Find physios, chiropractors and RMTs at sportsclinicfinder.com.
