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Knee Taping

Learn how to relieve Osgood-Schlatter pain with kinesiology tape

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

CureTape — How to tape knee pain (Osgood-Schlatter)

Want to know how to easily tape a sore spot just below your kneecap (Osgood Schlatter)? In this guide, we’ll walk you step by step through the process.

Using a star taping method, you can target the painful area quickly and effectively. This technique involves applying four strips of tape in the shape of a star, centered directly over the tender point just under the knee. By gently lifting the skin, extra space is created right at the sore spot, helping to reduce pressure and discomfort. At the same time, the surrounding skin receptors are constantly stimulated, which improves circulation and eases pain. With this method, the tape will deliberately form small folds or wrinkles, which is a normal and desired effect of the technique.

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 for Osgood-Schlatter knee pain

Tips for getting the best results when taping Osgood-Schlatter pain:

Always check first what is causing the pain or discomfort.

Read through the taping instructions carefully before you begin.

Select the tape color you like best.

Do not apply any stretch at the beginning or the end of the tape.

Rub the tape firmly to activate the adhesive.

Make sure there are no reasons or conditions that would make taping unsuitable for you.

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

You can safely shower while wearing the tape.

Removing the tape is easier if you use a bit of oil.

Preparation

Preparation before taping an Osgood-Schlatter knee

Shape
I-strips, each about 2.5 cm wide.
Number of strips
4
Technique
Ligament technique, applied with full stretch.

Measuring

Measuring and cutting the tape:

 

Step1

Measure & Cut

  1. Measure the length of tape you’ll need, then split a 5 cm strip lengthwise to create a narrower 2.5 cm piece.
  2. Cut the strip about 5 cm shorter than your measurement, since applying full stretch through the middle section will automatically extend its length during use.

Application

Applying the tape to the knee

Step2

Step 2

  1. Position the knee so the sore spot is slightly stretched.

Step3

Step 3

  1. Tear the backing paper of the first strip in the middle and fold it back on both sides. Apply the center of the tape with maximum stretch by pulling it apart firmly.

Step4

Step 4

  1. Carefully place the stretched center directly over the painful area, press it down gently, then lay both anchor ends without stretch. Rub the tape well to secure it.

Step5

Step 5

  1. Apply the second strip in the same way, but this time across the first one to form a cross.

Step6

Step 6

  1. Finally, place the third and fourth strips diagonally over the center of the first two, creating a star-shaped pattern.

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Christina’s advice for taping pain just below the kneecap

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 the self-taping method used to relieve pain just below the kneecap, I’ve chosen an application that is straightforward enough for you to do on your own by following the steps. To keep the treatment safe, I’m sharing a few practical pointers to keep in mind before, during, and after applying the tape. These insights come from my many years of clinical experience. If the discomfort continues or returns, it’s always best to consult a physical 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.