Maybe you have knee pain when you’re walking or working out, your knee doesn’t feel stable when you’re climbing stairs or you’re dealing with everyday aches. Knee taping might help.
The right taping method can give your knee extra support, reduce pain, help you heal and protect your knee as you move through your day.
Here’s more about when and why to use knee tape, different knee taping techniques that can help, how to apply tape properly and what to know about using knee tape long-term.
When and why to tape your knee
“The main goals of taping the knee are stability and pain relief,” said Michael Utter, an athletic trainer with Banner Physical Therapy. “Many times, both of those will go hand-in-hand.”
Taping your knee can support it while it heals while helping you feel reassured that you’re protecting your knee.
Knee taping can help with conditions from sports injuries to chronic pain. You might benefit from taping for issues like:
- Patellofemoral pain syndrome, which is pain at the front of the knee around the kneecap, sometimes called runner’s knee
- Medial collateral ligament (MCL) strain, lateral collateral ligament (LCL) sprain or other soft tissue strains or sprains
- Patellar tendon irritation, sometimes called jumper’s knee, which is inflammation in the tendon connecting the kneecap to the shinbone
- Swelling
- Knee instability
- Arthritis
- Pain relief during physical therapy or daily activity
Taping guides your kneecap or joint into better alignment, supports injured tissue and lowers stress when you’re moving your knee. It can give you short-term pain relief and confidence to stay active.
Different types of knee taping techniques
Not all knee taping methods are the same. The right one depends on your knee issue and how active you are:
- McConnell taping and Elastikon taping: Rigid taping methods often used for patellofemoral pain syndrome. They help guide the kneecap into better alignment. “These are strictly used to provide stabilization and rigid support,” said Emily Eichhorst, an athletic trainer with Banner Physical Therapy.
- Rigid athletic taping: Firm support for ligament injuries like an MCL sprain.
- Kinesiology (kinesio) taping: A stretchy, elastic tape that supports soft tissue and allows movement. It’s often used for swelling, tendon irritation or pain relief. “Kinesio tape is the most versatile and it can also be used for stability by increasing the amount of tension in the tape when you apply it. This can be a lighter or more flexible form of taping for stability compared to McConnell or rigid taping,” Utter said.
- Mulligan taping: Combines joint mobilization with rigid tape, usually applied by a professional.
- Patellar strapping: Reduces strain in the patellar tendon, so it can provide relief for patellar tendinopathy or Osgood-Schlatter disease.
Your health care provider or physical therapist can help you figure out which technique is right for you.
How to apply tape to your knee
“There is no single right way to apply tape. It depends on the type of tape you’re using and why you’re using it,” Utter said.
If you’re using tape at home, it can help to:
- Prep the skin: Wash the area, dry it well and avoid lotions. Trim hair if you need to, so the tape sticks better.
- Cut and measure tape: Follow the instructions for your specific taping method.
- Apply with the right tension: Tape that’s too tight can cut off circulation, while tape that’s too loose won’t give your knee the support it needs.
- Smooth the tape: Rub the tape after applying it, to help it stick and seal to your knee.
- Be sure it’s comfortable: Make sure you can still bend your knee and that your foot doesn’t tingle or go numb.
You may wonder if you should use an underwrap or prewrap. “Prewrap is not always necessary unless you have sensitive skin. Many times when bracing or stability is the goal, taping directly on the skin is better,” Utter said.
When it’s time to remove the tape, peel it slowly in the direction that your hair grows. Use baby oil, rubbing alcohol or warm soapy water to help loosen the adhesive.
Mistakes to avoid with knee taping
“The most common mistake is relying on tape to fix a problem,” Utter said. “Tape is good for support while you’re dealing with an injury or condition. The answer to fixing knee pain is almost always exercise and strengthening the surrounding muscles. Tape should only be used to support that.”
You can also make mistakes in the way you use tape:
- Wrapping the tape too tightly can cause numbness and restrict blood flow
- Tape won’t stick well to damp, moist or oily skin
- Taping the back of the knee incorrectly can trap moisture
Knee taping as part of long-term recovery
Taping should be part of a treatment plan, not the only step you take. Don’t use tape as a substitute for rest or rehab exercises.
For long-term knee health, consider:
- Strengthening exercises for your quadriceps, hamstrings, hips and glutes
- Stretching to stay flexible
- Physical therapy for rehab
- Medical evaluation if your pain continues, gets worse or limits your daily activities
When should you see a doctor or physical therapist?
Don’t ignore pain or swelling without talking to a health care provider.
You should see a doctor for knee pain if:
- You heard or felt a pop, snap or click, followed by swelling
- Your knee swells after every activity session or exercise
- You feel knee instability when you bear weight on your knee and with activity
You should see a physical therapist for knee pain if:
- You have a tendon injury and need to learn how to use your tendon without pain
- Knee pain doesn’t ease up after two to three days
“With a few sessions with a physical therapist, we can evaluate the movements that are contributing to your pain and teach you the exercises and techniques you need to manage the condition for life,” Utter said.
Quick reference: Which taping works best?
Knee issue: Patellofemoral pain syndrome
Taping method: McConnell taping
Benefit: Improves kneecap alignment
Knee issue: MCL sprain/instability
Taping method: Rigid taping
Benefit: Provides medial knee support
Knee issue: Patellar tendon irritation
Taping method: Kinesio taping
Benefit: Reduces strain while allowing movement
Knee issue: General pain or swelling
Taping method: Kinesio taping
Benefit: Supports soft tissue, improves comfort
FAQs about knee taping
- How long can I keep tape on? Usually one to three days, depending on your skin sensitivity and activity.
- Can I sleep with knee tape on? Yes, but remove it if you notice itching, redness or swelling.
- Does taping replace a brace? No. Tape offers lighter support and flexibility. You may need a brace for more serious injuries.
- Do I need a professional to apply tape? You can learn many methods at home, but working with a physical therapist can help you make sure you apply tape right, so it’s effective.
The bottom line
Knee taping can be a simple, effective way to ease discomfort and provide extra support for a variety of knee issues. It’s best used alongside exercise, therapy and professional medical care.
If knee pain keeps coming back or gets worse, reach out to a Banner Health provider. Our sports medicine and physical therapy experts can help you find solutions that keep you moving comfortably.
