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Regardless of the sport, avoiding or mitigating injuries is just as important as logging miles or sessions. But if you find yourself teetering on the edge between pushing yourself too hard or sitting on the sidelines, one preventative measure can help support your body so you can keep exercising: kinesiology tape. Using this elastic band to reduce injury and improve performance is not a revolutionary idea in exercise science, especially when combined with other advanced techniques for maintaining and restoring the body. However, is it effective to use the right tape? Now that’s a different story.

And it’s not just elite athletes who can benefit either. You don’t have to look like the colorful Olympic beach volleyball champions you think of. When used correctly, kinesiology tape can relieve pain, mitigate injuries, and reduce post-exercise muscle soreness in mortal athletes who engage in any type of physical activity or active sport. Here’s how.

Choose a high-quality tape

Not surprising, not all kinesiology tapes are created equal. When you’re comparing options, look for one that doesn’t restrict movement so you can exercise comfortably. With high-quality adhesives, the tape will last longer, providing more support to the target area before, during and after your workout. KT Tape Pro withstands the most difficult training. Made from synthetic fibers with an elastic core, this performance tape provides more support than cotton kinesiology tape without restricting movement. The glue also lasts four to seven days through sweat, swimming and showering—meaning it’s easy to add to your daily or even weekly routine. Additionally, rounded corners on each strip reduce snagging and peeling.

read: 5 tips for choosing KT tape

Learn the proper taping technique

Of course, old-school gym tape can provide support in a pinch. And upgrading to kinesiology tape can solve a number of common sports injuries. But creating the perfect balance of support and flexibility is an art. One of the most common mistakes? Pasting the tape immediately before classes. Lasts for an hour; proper pre-application time helps it last for days (versus hours) of continuous use. The strips should also be long enough to cover the affected area without extending 1.5 inches from either end. KT Tape Pro comes in pre-cut strips that take the guesswork out of taping. But before you even peel the backing off the tape, watch the video to learn the proper technique for applying it to the target area (or areas) where you’re experiencing pain. KT tape has a a library of 35+ video lessons to help you use the tape like a pro. Seriously, you’ll feel like you just stepped out of your PT’s office.

read: 5 tips for perfect band stretching every time

Prepare the skin before application

Once you have a game plan, it’s time to prep the leather before applying the tape. Remove any lotions, body oils, or sunscreens. You can trim excess body hair. Then wipe the skin with rubbing alcohol and allow the area to dry before applying the tape directly to the skin. For best results, apply KT Tape at least one hour before your workout. Removal is painless and easy even with body hair where first putting some baby or mineral oil on the tape or peeling off in the shower can also help.

watch: How to stick KT tape

Make kinesiology tape a part of your movement routine

Kinesiology tape is useful not only for supporting muscle groups and injuries during training. If soreness is affecting your ability to follow a movement routine, KT Tape can help your body recover by supporting sore muscles and joints before, during and after exercise. Studies have shown that kinesiology tape aids recovery and reduces soreness by up to 50 percent when worn during and at least 48 hours after exercise. Integrate it into your routine as a general preventative measure (eg tape before, foam roll after) and as a key tool to support your body so you can work with less pain and risk of injury.

read: Muscle pain? KT tape can help.

CT tape moves with you so you can break every moment and reach your potential. The product provides long-lasting support and pain relief for muscles, tendons and ligaments for anyone who loves to move, wherever your adventures take you.