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How to Apply Sports Tape to Your Knee

The method of taping and strapping knees to prevent, support, or heal knee problems in the sports industry is widespread for a reason. Professional athletes and physios rely on sports taping techniques on a daily basis to support and protect the knee joint, enhancing performance and reducing the risk of serious injury. And, when you’ve got a knee injury, it’s essential to know the best products and methods to use to get you on the road to recovery.

Do you know how to use sports tape on knee injuries to promote healing or to prevent damage during sporting activities in the first place?

Footballer Running

With so many types of sports tapes for different uses out there, we know it’s hard to know where to start. If you’ve ever wondered how to sports tape a knee safely and effectively, you’re in the right place.

In this article, we’ll cover the different sports tapes to use for various knee problems and the best application techniques for how to apply sports tape to knee areas effectively so you can rest easy and play the sport you love without any sport tape knee-related problems.

Types of Knee Pain Problems

While applying sports tape to knee areas can effectively protect a healthy and fully-mobile knee joint from injury or straining during physical activity, most knee-strapping and taping techniques are used to combat existing knee pain problems. Sports taping for knee pain is intended to promote healing in the area by reducing swelling and discomfort, building strength, and protecting the joint during activity.

Some common examples of knee pain issues are:

  • The patella (knee cap) becomes misaligned and moves incorrectly.
  • The meniscus (a shock-absorbing piece of cartilage in the knee joint) becomes inflamed, ruptured, or torn.
  • Arthritis (a common condition that causes inflammation and swelling in joints).
  • Infrapatellar fat pad syndrome (also known as Hoffa’s pad syndrome or fat pad infringement).
  • Plica syndrome (occurs when the knee’s connective membrane, the Plica, becomes irritated and causes painful swelling and instability).
  • Chondromalacia (a breakdown of cartilage underneath the kneecap).

By learning how to put sports tape on your knee correctly, many of these conditions can be treated effectively. Using kinesiology tape or a specialised patella taping kit correctly will relieve pressure on the knee cap and connective tendons.

Knee Injury Football

Causes of Knee Pain

Knee issues can be caused by a number of reasons. Many athletes unintentionally cause their own knee injuries through poor running technique, bad posture, hip misalignment, overtraining and stressing the joint, and compensating for another injury, to name a few.

Other common causes of knee pain include:

  • Hyperextension
  • Hard impact (often caused by a fall)
  • Wearing the wrong footwear
  • Over twisting
  • Poor nutrition
  • Genetic conditions

It’s essential that you learn how to apply sports tape to knee areas to minimise pain and prevent further damage.

Does sports tape help with knee pain?

For all of the conditions mentioned above, common treatments usually include supporting the joint, reducing pressure on the area, increasing blood circulation and maintaining a safe range of motion while the area heals. Applying sports tape to knee injuries correctly can provide all of these treatment benefits with relative ease and affordability.

The Best Types of Sports Knee Support Tape

Elasticated Kinesiology Tape

Elasticated sports tape, referred to as kinesiology tape or K-tape, has been specially developed to mimic the thickness and weight of skin. Made of stretchy cotton with a hypoallergenic adhesive underneath, it is available in a range of shapes, lengths and bright colours.

Sports physios choose Sterotape-K for its premium quality and long-lasting adhesion. Kinesiology tape is flexible and allows for a reasonable range of motion, working to relieve pressure around the knee joint and provide stability without stiffness. Learn more about how kinesiology tape works on our blog.

Kinesiology Tape on Knee

Rigid Sports Tape

Rigid, non-stretch sports tape, such as Sterotape Premium, is widely regarded as the best sports tape for knees. Designed to be ultra-strong and breathable, rigid sports tape can be applied around the knee to stabilise the knee cap, aligning the joint to reduce pain symptoms.

Steroplast supplies athletes and sports physios with some of the best sports tape for knees:

Check out the other premium taping products in Sterosport’s range:

Effective Methods of Sports Taping Knee For Support

The knee joint is vulnerable to over-extension, twisting and injury during sporting activities. Utilise different types of sports tape for knee support using the guides below to maintain correct mobility in the knee, both to prevent injury and improve performance.

How to strap a knee with sports tape using the McConnel Technique

The McConnel technique is ideal for treating patellofemoral pain syndrome (PFPF), sometimes referred to as ‘runner’s knee’ and ‘Hoffa’s fat pad syndrome’.

Knowing how to wrap a knee with sports tape is essential to treat these syndromes and reduce pain symptoms effectively. Choose products such as a patella taping kit or a combination of under wrap and premium zinc oxide tape to reduce the mobility of the joint.

The McConnel Technique: How to apply sports tape on knee areas for structural support.

You’ll need:

✔ Underwrap (or adhesive gauze) to protect the skin underneath
✔ A roll of 3.8cm-wide rigid athletic tape
✔ Scissors

Application process:

  1. Position yourself (or the person you’re treating) sat with the leg stretched out in front and slightly bent. Make sure that the quadricep is relaxed and the foot is supported to avoid straining.
  2. Wrap the area with underwrap or protective gauze. Avoid any tension or compression from the material.
  3. Cut a 15cm strip of rigid sports tape or a length long enough to cover the kneecap.
  4. Apply the strip of tape, starting in the middle of the knee cap and pull it across the knee cap towards the inner part of the knee. At the same time, push the soft tissue of the inner knee outwards towards to knee cap to create tension.
  5. Ensure the positioning of the tape isn’t painful and feels supportive.
  6. Continue applying rigid sports tape in other directions as required.
  7. Secure the end of the tape neatly on the inner side of the kneecap.

This kind of sports tape knee cap support can typically remain in position for up to 18 hours but ensure that you monitor the wearer’s comfort regularly and adjust as required. If you’re not sure, always seek the advice of a trained sports therapist or medical professional.

How to wrap a knee with sports tape using Kinesiology Tape

When traditional sports taping for knee support using rigid, non-elastic tapes is not the solution, it’s well worth considering using kinesiology tape, sometimes called KT sports tape. Knee joints are complex body areas with multiple ligaments, tendons, bones and muscle groups all linking through a central area. In many situations, the knee joint requires a comfortable range of motion to heal, so it can benefit from the more flexible sports tape knee support that KT tape provides.

Due to its elasticity, kinesiology tape offers different benefits to rigid sports tape and is believed to be an effective product for supporting lymphatic drainage and long-term sports rehabilitation.

Basic Kinesiology Technique: How to put sports tape on knee joints for flexible support

You’ll need:

✔ Kinesiology Tape strips
✔ Scissors

Application process:

  1. Ensure that the skin on and around the knee area is clean and dry before beginning the application.
  2. Position yourself (or the person you’re treating) on a bench and bend the knee.
  3. Measure from the tibial tubercle (the bump at the top of the shin bone underneath the kneecap) to the quadriceps tendon (the central tendon directly above the kneecap). Cut two strips of kinesiology tape to that length (cut rounded corners to reduce the risk of peeling).
  4. Peel off an inch of the end of one strip of tape and adhere it to the outside of the tibial tubercule.
  5. Once secure, stretch the tape by 40%. Following the knee’s natural curve, wrap the flexed tape around the inner knee. Secure the other end without stretching and rub the surface to secure the strip.
  6. Repeat the process with the second strip, starting from the other side and stretching around the outer knee. Secure it place crossing the strips to form an X shape.
  7. Cut a new strip of kinesiology tape long enough to wrap underneath the kneecap. Straighten the knee slightly.
  8. Expose the adhesive starting in the centre of the strip this time, stretch the material to around 80% and adhere it to the skin beneath the kneecap. Wrap the two ends along the hamstring and secure the ends neatly.

When applied correctly, Kinesiology tape can typically stay on the skin for 3-5 days and will support the wearer’s movement with flexibility and elasticity for optimal comfort. If the wearer complains of pain, discomfort, or a straining sensation in the area, seek the advice of a sports physiotherapist or medical professional.

Using Sports Tape for Knee Pain

So, now you know the best techniques for knee support using sports tapes, you may still wonder, ‘does sports tape help with knee pain in general, too?’ Follow these guides to help reduce common knee pain problems.

How to strap a knee with sports tape for medial knee pain

Medial knee pain occurs on the inside of the knee joint and is often caused by a meniscus sprain or tear, patellar tendonitis, or a more serious MCL injury.

Learn how to wrap a knee with sports tape to minimise pain symptoms and protect the knee joint using kinesiology tape that won’t restrict mobility.

Kinesiology Technique: For medial knee pain

You’ll need:

✔ Kinesiology Tape strips
✔ Scissors

Application process:

  1. Ensure the skin on and around the knee is clean and dry.
  2. Cut one 25cm long strip of kinesiology tape and two 13cm strips. Ensure the edges are rounded.
  3. Position yourself (or the person you’re treating) on a bench and bend the knee to a right angle (90 degrees).
  4. Peel away the back of the first 3 cm of tape and adhere it to the upper calf, below the inner side of the knee joint.
  5. Once anchored, stretch the tape to 10% elasticity and wrap it around the inner knee joint. Rub along tape’s surface to activate the adhesive.
  6. Take the two smaller strips. Peel the first strip’s backing from the centre, stretch it to 80% and place the centre directly over the site of the pain. Retain the 80% tension of the tape while securing both ends.
  7. Repeat this with the remaining 13cm strip to create an X shape that crosses directly over the site of the pain.

How to put sports tape on your knee for anterior knee pain

Anterior knee pain is located at the front and centre of your knee. Arthritis or patellofemoral pain syndrome are common causes of anterior knee pain.

Common methods of applying sports tape to knee areas presenting anterior pain include the McConnell technique (previously mentioned) to provide full kneecap support. However, kinesiology tape offers a more flexible solution that can benefit some patients.

You’ll need:

✔ Pre-cut Y-shaped Kinesiology Tape strips (one long and one short)
✔ Scissors

NOTE: If you don’t have Y-shaped KT tape available, arranging lengths of kinesiology strips in a Y-shape and adhering them together before the application can be equally effective if applied with care.

Application Process:

  1. Cut the long Y strip to 30-40cm in length.
  2. Position yourself (or the person you’re treating) on a bench and bend the knee.
  3. Peel back the first inch of the base of the long Y strip to 3cm and secure it to the middle of the front of the thigh, around halfway between the knee cap and the groin, with the Y tails hanging downwards towards the knee cap.
  4. Remove the rest of the back of the entire strip, leaving enough to hold the very ends of the tails.
  5. Stretch the tape to between 30-50% tension and pull down to the kneecap, securing each tail around the knee joint, with the very ends tucked in, wrapped around the curve of the kneecap. Rub to activate the adhesive.
  6.  Take the smaller Y strip and peel back the first 2cm of the base, securing it on the lateral (outer) side of the kneecap.
  7. Once secure, remove the rest of the backing and pull the two tail strips to around 50% tension, stretching over to the medial (inner) side of the knee.
  8. Holding the tension, apply one tail around the top and the other wrapped underneath the kneecap. Rub the surface of the tape to activate the adhesive.

 

Did you know that we have online sports taping classes? Learn essential skills for sports taping and kinesiology taping from expert sports rehabilitation professionals Dr Allan Munro and Mike Carolan.

Learn More

How to remove sports tape from the knee

Know you know how to put sports tape on knee joints for a range of reasons, it’s essential that you understand the safest ways to remove sports tape. Knee support is critical, especially if an athlete is recovering from an injury, so the removal process should be approached with care.

The taped area can be tender and painful, so removing tapes with caution is essential to avoid agitating the joint further.

Removing Rigid Knee Sports Tape Safely

Rigid sports tapes, like zinc oxide tape or dressing retention tape, has a strong adhesive and can sometimes be painful to remove. When removing sports tape for knee support or injury management, the only real option is to carefully peel it away from the skin. Depending on the thickness of the tape, using scissors can make the process easier.

Make sure to pull the tape from the skin slowly but firmly. Try to pull it away in the direction of hair growth to minimise pain, and gently hold down the exposed skin to reduce excessive stretching that can be uncomfortable and risk disrupting the tissue beneath.

Many rigid sports tapes leave a sticky residue from the adhesive. To remove this, try soaking it and washing it with warm soapy water, applying lotion or a sports tape remover product.

Removing Kinesiology Tape Safely

Kinesiology tape usually has a different kind of adhesive to rigid sports tape, which is heat-activated when applied. In order to comfortably remove kinesiology tape without disturbing the knee joint, applying oil (such as olive oil or baby oil) is recommended.

Take time to rub the oil into and around the tape’s adhesive to reduce stickiness, leaving it on for at least 15 minutes. Once oiled, kinesiology tape should come away from the skin easily in a warm shower or when rubbed off with warm water and a sponge.

Make sure you remove the tape slowly and carefully to avoid irritating the skin. The best technique for this is to roll the tape back on itself rather than stretching it away from the skin. To decrease discomfort, press the skin down while pulling the tape in the opposite direction.

Taping Expertise: Sports Taping Courses From Sterosport

If you’re a sports physio, coach, or athlete, mastering the techniques of applying sports tape to knee joints and other body areas is essential.

Sterosport offers online sports taping and kinesiology taping courses to provide you with the skills you need to prevent injury, optimise performance and promote injury recovery. Check out the great value sports taping courses available.

Physio assessing player

Sports Rehabilitation Support

Anyone in the sports world understands the importance of successful injury recovery and rehabilitation. We’re committed to providing athletes and sports people with the best resources and training to get players back on their feet. That’s why we set up the Injury Rehab Network in 2019. To access exclusive events and reap the benefits of being an Injury Rehab Network member, consider partnering with Sterosport today.

Want to learn more about effective sports taping techniques on other body areas? And how to treat other common sports injuries? Check out these articles for expert tips and guidance.

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