Have you ever noticed thick strips of tape pressed across someone’s shoulder or running down their leg and wondered what it is for? Once reserved for elite athletes, muscle tape, also known as kinesiology tape, has made its way into the mainstream - becoming a staple for gym-goers and anyone looking to soothe sore muscles or stabilise joints.
But does it live up to the hype? As a pro-level athlete, I train at Zone Gym in North London, and I’ve seen first-hand how this seemingly simple tool works wonders.
It was here I caught up with the bodybuilding gym’s in-house massage and recovery therapist Ruta Roberts, who often tapes up some of the most battle-worn athletes in the game, to help them train at their best.
She talks the ES Best team through why it works, what to look for, and some tips from her experience treating heavy lifters at Zone Gym.
What is muscle tape?
Kinesiology tape, or muscle tape, is a stretchy, adhesive tape designed to support muscles and joints without restricting movement. It works by gently lifting the skin, which helps improve blood flow, reduces swelling, and provides a level of stability that doesn't feel rigid.
Roberts says: “I often use it on bodybuilders who come to me after heavier sessions. It’s not just about recovery – it can help alleviate pain, prevent injuries, and even improve posture during training.”
Why is muscle tape effective?
“One thing I like about kinesiology tape is its versatility,” says Roberts. “It’s not just for athletes; it can be used for everything from managing discomfort to helping new gym-goers ease into their routines.”
It’s also beneficial for body awareness. Roberts adds: “When I tape up an athlete, it’s like giving their body a gentle reminder of how to move correctly. This can be useful for someone nursing an injury or trying to push through a demanding competition prep in bodybuilding, for example.”
What to look for when choosing muscle tape
Not all muscle tape is the same though, and choosing the right one can make a huge difference in how well it supports your recovery and performance.
From durability to flexibility, there are a few key things to keep in mind to make sure that you’re getting the most out of it. Here’s what Roberts recommends considering before making your choice:
Expert tips for taping like a pro
Taping isn’t just about sticking it on and hoping for the best. Here’s what I’ve learned from Roberts, in her time taping up some of the most dedicated athletes at Zone Gym:
How we tested
At the ES Best Shopping desk, we take our testing seriously to make sure that we’re recommending products that really work. For our roundup of the best muscle tapes, I personally put them to the test during weightlifting sessions at North London’s Zone Gym, under the watchful eye of recovery expert Ruta Roberts. With her expertise, I focused on how well the tape supported my muscles and stayed in place during intense training.
Meanwhile, other members of the ES Best Shopping team brought their own challenges to the table. One tester, dealing with back pain, used the tape for day-to-day support, while another, training for a marathon, evaluated how it held up during long runs and handled the strain on joints. Together, we assessed durability, ease of application, comfort, and performance to find the tapes that delivered the best results across different needs.
Best muscle tape at a glance
Read on for more
Rock Tape
Best for: all-rounder
Unlike cheaper alternatives that peel off mid-workout, this tape stays put for days, even through showers and intense training sessions. It’s been a lifesaver for my back and knees, providing reliable support and reducing pain.
The adhesive is durable, and the quality of the material is evident the moment you apply it. Plus, there’s the added bonus of it coming in different colours for a touch of personality.
Buy now £13.49, Superdrug
Tiger K Tape
Best for: elite level
Tiger K tape is designed to enhance recovery as it supports the body’s natural healing process while providing essential muscle and joint stability; making it a rehabilitation must-have. Its ability to alleviate bruising, swelling, and pain through gentle skin lifting ensures improved circulation and lymphatic drainage for faster recovery.
Endorsed by elite athletes and trusted by Olympic venues, Tiger K Tape has proven itself time and again with British Athletics, England Netball, and GB Hockey among its supporters.
Buy now £9.98, Amazon
Boots Kinesiology Tape
Best for: performance
This one provides controlled support for muscles, tendons, and ligaments without restricting movement, which makes it ideal for workouts and daily activities. I appreciate how the tape feels against the skin; thin, breathable, and easy to forget it's even there. Plus, being latex-free is a great bonus for those with sensitive skin.
Buy now £14.00, Boots
Physio Room Kinesiology Tape I&Y Strip
Best for: targeted application
This ultra-thin, highly elastic design offers just the right balance of support and compression, helping you stay active while recovering. Whether you’re addressing joint discomfort, improving blood flow, or assisting with lymphatic drainage, I really rate this tape .
With a fabric composition of 95 per cent cotton and 5 per cent spandex, it is breathable, comfortable, and durable enough to wear for up to five days, even during active use.
Buy now £11.73, Amazon
Mueller Kinesiology Muscle Support M Tape
Best for: durability
The serrated edge allows for effortless tearing both lengthways and widthways, eliminating the hassle of scissors. Made from a cotton and viscose blend, it provides decent flexibility and durability, making it effective on any joint space. The latex-free, hypoallergenic adhesive is perfect for those with sensitive skin too.
Buy now £159.99, Decathlon
FASCIQ Premium Rigid Sport Tape
Best for: athletes
I really liked this FASCIQ tape as it leaves no sticky residue or skin irritation behind when peeled off, which is a massive relief after a long session. As a weightlifter, I rely on tape that can handle a lot of movement and this one did the job.
Tearing it by hand is pretty straightforward, thanks to its zigzag design, so there’s no need to pack the kitchen scissors into your gym bag. This tape provides the perfect balance of strength and flexibility, giving me the support I need without feeling restrictive.
Buy now £19.95, Decathlon
Cure Tape Art Kinesiology Tape Pink Panther
Best for: fun designs
I am obsessed with these designs! The fun, vibrant patterns add a bit of personality to my taping, making it stand out from the usual plain options. But it’s not just about the looks; this tape delivers on performance too.
It’s completely hypoallergenic and latex-free, so I never have to worry about skin irritation, even during long workouts. Whether I’m swimming, taking long showers, or pushing through an intense gym session, Cure Tape stays perfectly in place.
Buy now £9.95, Decathlon
Ultimate Performance Kinesiology 3D Tape
Best for: affordability
Designed specifically to work with the body’s natural healing process, this tape has been brilliant for encouraging blood flow to tired and injured muscles and boosting lymphatic drainage; both essential for quicker recovery.
What I like the most is the striated adhesive backing, which allows for unrestricted movement. Whether I’m targeting muscle groups, ligaments, or tendons, it provides strong, reliable support without feeling restrictive.
Buy now £7.45, Amazon
KT Tape Pro Synthetic Jet Black
Best for: professionals
This is a significant upgrade from the original KT Tape, offering a better level of support that feels secure without being restrictive.
One standout feature is its water resistance; no need to worry about it peeling off when you’re active in wet conditions.
Application is quick and straightforward, and the strips come precut to the perfect size, so there’s no faff with scissors. Just follow the instructions for best results, and you’ll have solid, long-lasting support for muscles, tendons, or ligaments.
Buy now £26.00, Boots
