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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.

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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 before taping an Osgood-Schlatter knee

Tape

Shape: I-strips.
Number of pieces: 4 strips, each about 2.5 cm wide (cut a standard roll lengthwise in half).
Method: Ligament technique, applied with full stretch.

Measuring and cutting the tape:

Step

Measure the length of tape you’ll need, then split a 5 cm strip lengthwise to create a narrower 2.5 cm piece.
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.

Applying the tape to the knee

Step

Position the knee so the sore spot is slightly stretched.
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.
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.
Apply the second strip in the same way, but this time across the first one to form a cross.
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

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

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.