Best muscle tape for athletes: Top picks and benefits (2025)

Best muscle tape for athletes: Top picks and benefits (1)

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 Shipping team through why it works, what to look for, and some tips from her experience treating heavy lifters at Zone Gym.

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.

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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:

  • Stickiness: “Make sure the tape stays on through sweat and movement. Nothing’s worse than tape peeling off mid-session.”
  • Stretch: “It should mimic the elasticity of your skin. Too rigid, and it’s useless; too flimsy, and it won’t offer support.”
  • Breathability: “Look for tapes that are lightweight and water-resistant, especially if you’re wearing them for long periods.”
  • Skin-friendly adhesives: “Some tapes can itch the skin so make sure you are using ones without added irritants.”

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:

  • Prep the skin: Always clean and dry the area before applying tape. Oil or sweat will stop it from sticking properly.
  • Know your tension: The amount you stretch the tape changes its effect. For support, a medium stretch works well. For pain relief, go lighter.
  • Round the edges: Cutting the ends of the tape into rounded edges helps stop it peeling off too quickly.
  • Don’t overtape: Less is often more. Using too much tape or layering it incorrectly can restrict movement, which defeats the purpose.

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

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Best muscle tape for athletes: Top picks and benefits (2025)

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