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Knee Taping

Learn how to support your knee ligaments with kinesiology tape

Follow our step-by-step kinesiology taping guide — at home.

CureTape — How to tape your knee ligament

Want to learn how to tape your knee ligaments yourself? In this guide, we’ll walk you through the process step by step.

If your knee feels unstable or you experience pain on the inner or outer side, this taping method can help provide stability and reduce discomfort, making everyday movements easier. The tape shown here supports both the medial and lateral knee ligaments, improving joint stability. You can choose to apply it on both sides of the knee, or only on the side where support is needed.

Jump to: Preparation  ·  Measuring & cutting  ·  Application

Benefits

This taping method may help with:

Relieve pain

Reduce tension and discomfort in the affected area

Support the tissue

Gentle stabilisation during movement and recovery

Improve movement

More comfortable daily activities during recovery

Support recovery

Allow overloaded tissue to recover while staying active

Conditions

It can be applied for:

Overuse complaints

Pain from repetitive strain or prolonged activity

Acute injury support

Additional stability after sudden strain or sprain

Sports-related pain

Support during training and return to sport

Daily discomfort

Relief during walking, standing, or daily tasks

Video Guide

Self-taping the knee ligaments

Tips for getting the best results when taping your knee ligaments:

First, make sure you understand what’s causing the pain or discomfort.

Review the taping instructions carefully before you begin.

Choose the tape color you prefer.

Always apply the anchors without stretch — only the middle section should have tension.

Rub the tape firmly after application to activate the adhesive.

Check for any contraindications that might make taping unsuitable.

On average, tape will stay in place for 3 to 7 days.

You can shower while wearing the tape without issues.

For easier removal, use a bit of oil to loosen the adhesive.

Preparation

Preparation before taping your knee ligaments

Shape
I-strips
Number of strips
3
Technique
Ligament technique (full stretch)

Measuring

Measuring and cutting the tape

 

Step 1: Measure & Cut

  1. Sit in a position where you can comfortably reach both the inner and outer sides of your knee.
  2. Measure the tape for three strips so they run parallel along the inside and outside of the knee.
  3. Cut each strip about 5 cm shorter, since the tape will stretch to full length when applied with maximum tension.

Application

Applying the tape to support your knee ligaments

Applying tape to the outer knee ligament

Step2

Position

  1. Keep your knee fully extended and turn your foot slightly inward.

Step3

Apply outer strip

  1. Tear the backing paper in the center, fold it back on both sides, and apply the middle section of the tape with maximum stretch along the outside of the knee.
  2. Secure both ends of the tape without any tension and rub firmly to activate the adhesive.

Applying tape to the inner knee ligament

Step4

Position

  1. Bend your knee slightly and turn your foot outward.

Step5

Apply first & second inner strip

  1. Apply the center of the tape to the inside of the knee with full stretch, then secure both ends without tension.
  2. Press the tape down firmly to ensure proper adhesion.
  3. Place the second strip diagonally across the first using the same method, and smooth it down well.

Step6

End result

  1. This is what the finished taping looks like. Two strips supporting the knee ligament.

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Christina’s advice on taping for knee ligament issues

When taping your knee, it’s crucial to choose a tape that provides strong adhesion and support. That’s why I recommend CureTape kinesiology tape. For regular use, CureTape Classic or Art is ideal. However, if you’re engaging in extreme sports or swimming, opt for the extra sticky CureTape Sports variant! I have selected practical, easy-to-follow self-taping applications alongside a few valuable tips from clinical experience. For an optimal recovery, remember to combine this taping with specific knee strengthening exercises, and always consult a physiotherapist or GP if your symptoms persist.

In these self-taping instructions, I’ve selected applications that are straightforward and can usually be done without professional help. To ensure you tape safely, I’m sharing a number of practical guidelines to keep in mind before you start, while applying the tape, and even afterward. These recommendations are based on my years of clinical experience. If your symptoms don’t improve or continue to bother you, always consult a licensed therapist or physician.

Christina Peter

Christina Peter
Physiotherapist & Taping Instructor

Christina Peter

Disclaimer: Please note: the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The stated claims are based primarily on extensive experience from therapists and users of CureTape® products. No rights can be derived from the content on this website.

Contraindications for not using tape: pregnancy, open wounds, bone fractures, unexplained complaints, allergies and skin conditions, medication use such as blood thinners, thrombosis, and fever. Always consult a medical professional if in doubt.