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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.

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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 for taping general knee pain

Tape

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

Measuring and cutting the kinesiology tape

Step

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

Applying the tape to your knee

Step

Sit comfortably on the ground with your knee slightly bent and maintain this angle during the full taping routine.
Begin by placing the first 6-inch strip directly over the spot where the discomfort is strongest.
Split the paper backing in the center and fold it back toward both ends.
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.
Do the same with the second 6-inch strip on the opposite side of the knee, mirroring the first application.
Next, apply the third and fourth strips (8 inches each) at full stretch, overlapping them halfway over the first two strips.
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

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

Physiotherapist and Taping Instructor

Disclaimer:
Please note: we emphasize that the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The statements and examples mentioned are based on years of experience from patients and trained therapists.

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 specialist before applying tape in these cases.