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Knee Taping

Learn how to improve knee stability with kinesiology tape

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

CureTape — How to tape your knee for stability​

Want to learn how to easily stabilize your knee using kinesiology tape? In this guide, we’ll walk you through the steps one by one.

This taping method works particularly well for issues around the kneecap and for general knee discomfort. The application provides extra support, making movement feel smoother and more controlled.

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 and kneecap for extra stability

Practical tips for a smooth knee stabilization taping session

First, make sure you understand what is causing your knee pain or discomfort.

Read the taping instructions carefully before you start.

Pick the tape color you prefer.

Do not stretch the tape at the beginning or end when applying.

Rub the tape firmly to activate the adhesive.

Check if there are any reasons why taping may not be suitable for you.

On average, the tape lasts 3 to 7 days on the skin.

It is fine to shower while wearing the tape.

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

Preparation

Preparation before taping your knee for stability

Shape
I-strips
Number of strips
3
Technique
Combination of muscle technique (applied with light stretch) and ligament technique (applied with maximum stretch).

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. While seated with your knee bent, measure two strips of tape running from just below the kneecap to about halfway up the thigh.
  2. Cut the third strip to a length of roughly 15 cm.

Application

Applying the tape to your knee

Step2

Step 2

  1. Keep your knee bent throughout the taping process.
  2. Place the base of the first strip just below the kneecap on the outer side, without any stretch.

Step3

Step 3

  1. Apply the tape upward toward the outside of the thigh with a gentle pull.
  2. Repeat the same method on the inner side: start from the inside of the kneecap and guide it toward the inner thigh.

Step4

Step 4

  1. Rub both strips firmly to activate the adhesive.
  2. Tear the backing paper of the third strip in the middle and apply the center portion with maximum stretch directly underneath the kneecap.
  3. Lay down both ends of the tape without tension, pressing them carefully into place. Make sure the ends do not extend into the crease at the back of the knee.

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Advice from Christina on taping an unstable knee

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 the self-taping instructions, I’ve selected techniques that are straightforward enough to apply on your own. To ensure the treatment goes smoothly and safely, I share a number of practical pointers to keep in mind before, during, and after taping. These recommendations come from years of hands-on experience in practice. If your pain continues or doesn’t improve, make sure to consult a therapist or your 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.