How to Tape Your Shoulder for Pain Relief and Stability: A Step-by-Step Guide
By Jenny McConnell AM, FACP. B.App.Sc.(Phty), Grad.Dip.Man.Ther, M.Biomed.Eng.
Shoulder pain can make the simplest movements feel like a challenge, keeping you from doing the things you love. Whether it is reaching overhead, lifting at the gym, or even lying on your side at night, an unsupported shoulder can significantly limit your daily life. Taping is one of the most effective short-term tools for reducing shoulder pain and restoring confidence in your movement while you work on the underlying cause.
This guide walks you through how to self-tape your shoulder using McConnell taping, step by step.
When is shoulder taping useful?
This taping technique is effective for a range of common shoulder conditions, including:
- Rotator cuff injuries and tendonitis, where the tendons around the shoulder joint become irritated or inflamed
- Shoulder impingement, where the available space within the joint is reduced and surrounding structures become compressed during movement
- Shoulder instability, where the ball of the joint is not sitting or moving correctly within the socket
In each case, the tape works by improving the position of the shoulder joint, increasing the available space for the rotator cuff tendons, and encouraging better activation of the muscles that stabilise the shoulder blade.
If you are not sure whether taping is appropriate for your situation, speak with a physiotherapist before starting.
What you will need
- McConnell Therapeutics Under Tape or McConnell Therapeutics Under Tape Sensitive
- Optional: McConnell Therapeutics Rigid Tape for additional support
- Optional: McConnell Therapeutics Tape Shield if you need water resistance
A note on product choice
Under Tape alone is often sufficient for shoulder taping. For extra support, Rigid Tape can be applied over the top, which further increases the space for inflamed tendons and provides a firmer hold. If you have sensitive skin, Under Tape Sensitive is a silicone-based alternative that is gentler on the skin and particularly well suited to the shoulder and upper arm area.
Before you start
Make sure the skin is clean, dry and free of excess hair. For more skin preparation tips refer to our guide on common skin problems with sports tape.
Step 1: Apply the first piece of tape
Hold the first piece of Under Tape with the sticky side facing outward and the tape hanging down toward the elbow.
Position the tape at the middle of the biceps on the front of the arm. Firmly pull it up and over the top of the bony point of the shoulder, anchoring it there.
This piece lifts the ball of the shoulder joint upward and forward, improving its position within the socket and creating more space for the structures beneath.
Step 2: Apply the second piece of tape
Hold the second piece of Under Tape with both hands, sticky side facing toward the body.
Using your non-painful side hand, anchor the start of the tape onto the end of the first piece already positioned on your arm. Then take the free end with your painful side hand, pass it across to your non-painful hand, and firmly pull the tape around to the outside of the arm at the level of the deltoid muscle.
This piece works together with the first to stabilise the shoulder in a better position and reduce the load on the irritated structures.
Step 3: Apply Rigid Tape for additional support (optional)
If you would like a firmer hold or are returning to more demanding activity, apply Rigid Tape directly over the Under Tape following the same pattern as Steps 1 and 2. This provides a stronger mechanical correction and further increases the available space for the inflamed tendons.
After applying the tape
You can return to basic tasks straight away. For more intense exercise sessions or activities that place higher demands on the shoulder, allow the tape five to ten minutes to properly set before loading the joint.
If you need water resistance, McConnell Therapeutics Tape Shield is perfect for swimming and other water-based activities as well as a way to securely prevent the edges of your tape rolling up. Apply it over the top of all the Under Tape and Rigid Tape, or focus on the edges where clothing is most likely to rub, as these tend to lift first.
How long will the tape last?
With proper skin preparation and the layered approach described above, well-applied shoulder tape can last three to five days, and with Tape Shield over the top should last up to seven days. For more guidance on extending wear time, see our post on how long sports tape should last.
Watch the video
For a visual demonstration of this technique, watch our shoulder self-taping tutorial.
Understanding the cause of your shoulder pain
Taping supports the joint in the short term, but it works best as part of a broader rehabilitation approach. To understand what is driving your shoulder pain and what you can do about it in the longer term, read our Shoulder Pain 101 guide.
Final takeaway
The McConnell shoulder taping technique improves joint positioning, reduces pressure on irritated structures, and gives you back the confidence to move while your rehabilitation progresses. It is the same approach used by physiotherapists to manage rotator cuff conditions, impingement, and instability.
At McConnell Therapeutics, our Under Tape, Under Tape Sensitive, Rigid Tape, and Tape Shield are designed specifically for this technique, giving you the same system used in physiotherapy clinics in a format you can apply yourself.
This blog is for educational purposes only and does not replace professional medical advice. Always consult a healthcare provider for diagnosis and treatment.