Taping for Knee Pain

Taping for Knee Pain

Knee pain at the front of your knee? Here’s how to tape it yourself with kinesiology tape! 👇🏼👇🏼

Firstly a little trick is to round the edges of your strips to stop the corners from peeling up. Then, position your knee by sitting with your knee bent off the edge of a bed or table.

Strip 1: Lay the first 5cm down with no stretch on the outer side of your leg below your knee cap, then pull the tape so there is around 50% of stretch up laying it down along the outer side of your thigh above the knee, laying the last 5cm down with no stretch.

Strip 2: Repeat the above but starting on the inner side.

Strip 3: Cut a smaller piece and place under the knee cap, pulling the tape so there is 50% stretch over the patella tendon (in a curved/upward direction), laying the ends down with no stretch. You know you’ve done it correctly if it makes your knee appear wrinkly when you stand!


If you experience any irritation such as itchiness or redness, remove the tape immediately, otherwise the tape can be worn for 2-3 days if providing pain relief.

Then if you haven’t already, I recommend you see a physio for more tailored advice on what’s causing your pain and how to rehab it!

To find a physio in your area of Australia or New Zealand click here.

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