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Knee Taping

Learn how to relieve knee pain with kinesiology tape

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

CureTape — How to tape general knee pain

Do you want to learn how to tape your knee on your own? In this article we’ll guide you step by step through the process.

If you are experiencing general knee pain that you can’t really pinpoint to one exact spot, this taping method may help. It takes pressure off the joint, gives your knee support and often creates a more stable feeling.

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

Taping your knee for general pain relief

Tips to ensure your knee taping treatment goes smoothly:

Always make sure you understand the underlying cause of your knee pain before applying tape.

Review the step-by-step instructions carefully prior to starting.

Pick a tape color you feel comfortable with.

Never stretch the tape at the beginning or end; apply anchors without tension.

Rub the tape thoroughly after application to activate the adhesive.

Keep in mind there may be contraindications where taping should be avoided.

On average, tape can stay in place for about 3–7 days.

You can safely shower with the tape on.

When removing, using a little oil makes the process much easier.

Preparation

Preparation for taping general knee pain

Shape
I-strips
Number of strips
4.
Technique
ligament technique (full stretch).

Measuring

Measuring and cutting the kinesiology tape

 

Step1

Measure & Cut

  1. Cut two strips of tape about 6 inches long and another two strips approximately 8 inches in length.

Application

Applying the tape to your knee

Step2

Step 2

  1. Sit comfortably on the ground with your knee slightly bent and maintain this angle during the full taping routine.

Step3

Step 3

  1. Begin by placing the first 6-inch strip directly over the spot where the discomfort is strongest.

Step4

Step 4

  1. Split the paper backing in the center and fold it back toward both ends.

Step5

Step 5

  1. With firm stretch, guide the middle of the strip in a curved line around the kneecap, finishing by laying down the two anchors at the ends with no stretch.

Step6

Step 6

  1. Do the same with the second 6-inch strip on the opposite side of the knee, mirroring the first application.
  2. Next, apply the third and fourth strips (8 inches each) at full stretch, overlapping them halfway over the first two strips.
  3. Finally, rub the tape thoroughly to activate the adhesive and keep it in place.

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Christina’s advice on taping for general knee pain

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.

For these self-taping instructions, I’ve selected applications that are simple enough to apply on your own. To make sure the treatment is safe and effective, I share some practical guidelines you should keep in mind before, during, and after taping. These tips come from many years of hands-on experience in the clinic. If your symptoms don’t improve, it’s always best to consult a therapist or your doctor.

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.