I have vague memories of kids using Kinesio tape in school. Not that the teachers allowed it mind you; neither was it the real stuff (I doubt it was, anyway…).

But it turns out kinesiology taping is here to stay, having become increasingly popular in the field of sports medicine.

You may wonder how to use KT tape if you have knee pain. If so, you’re in the right place!

In this post, I’ll share how to use KT tape for knee pain regardless of the cause of discomfort.

How to Use KT Tape For Knee Pain

Favored by athletes and sportspeople alike, the special elastic tape called ‘KT tape’ helps support a range of soft tissue conditions in the knee joint.

It also supports other body areas, such as tight hamstrings, shoulder pain, and alternative joint pain.

Whether you’re dealing with a runner’s knee, knee osteoarthritis, an injured muscle, or simply poor posture, several taping techniques may very well help you.

Traditional athletic tape, such as KT tape, isn’t new.

It’s been around for many years, so the knowledge of it is brilliant regarding the application process (and what I mean by that is the placement of the adhesive strips on the skin).

I recommend using a reputable brand of knee tape so you know you’re getting the right stuff – don’t be tempted by the price on this one.

It’s well worth the investment to buy the authentic brands. Health is everything, after all.


Step-by-step instructions for KT taping

As a form of pain relief and to support the knee joint during physical activity, knee taping may be the answer you need.

Saying that – it entirely depends on how you tape and what form of exercise you’re doing.

So too, Kinesio taping helps prevent a range of knee injuries by adding extra support to the knee joint. It’s not called therapeutic tape for nothing!

The way KT tape work(s) is by placing special adhesive strip (s) directly on clean skin in a specific direction (the direction depends on what the knee issues are and what conditions you’re dealing with)

You can use several tape strips at once in different areas and directions.

Positive effects of KT tape include:

  • Pain reduction
  • Pain relief
  • Knee stability
  • Improved knee flexion
  • Improved healing
  • Improved blood flow
  • Decreased risk of injury

It’s worth mentioning that the use of kinesiology tape doesn’t work for everybody.

But the good news is, it’s a non invasive method, meaning it won’t harm you to give it a go.

The only thing you really need to watch out for is skin irritation if you’re brand new to using KT tape.

You’d know if this happens, feeling your skin becoming itchy, hot, or inflamed when the tape is applied.

Structural support

For optimal knee support, using KT tape’s elasticity is essential to your advantage.

According to reputable KT tape websites, the most popular way to decrease pain in the knee joint (and promote knee stability) is to place several pieces of tape on the central portion of the lower knee area.

Use these instructions for guidance.

1. Sit with your knee bent.

2. Ensure your skin is clean and dry at the knee. You may need to remove some body hair to help the special tape stick to your skin correctly.

3. With mild stretch applied to the tape, place a half-strip size directly under the knee cap, maintaining the bent knee.

4. Apply a second-half strip just underneath the first, with a slight overlap.

5. Next, stick a longer strip to the upper knee in a diagonal position, crossing the first two strips with a moderate stretch (but ensure you don’t overstretch).

6. Finish with a fourth strip to make an ‘X’ shape from the medial side of the knee, diagonally across the other strips.


Better results

By taping the knee joint from multiple angles as described in the example above, you provide a more stable environment for the knee joint.

If you’re at all unsure how to apply kinesiology tape, don’t just ‘guess’ your way through it.

Make sure you check out some of the individual tutorials of KT tape you’re using for instructions and go to the guides for your specific condition.

And if you go to physical therapy or have access to an occupational therapist, they too can guide you on KT tape application and usage. Do ask them for help if needed.

But perhaps you’re dealing with sore muscles instead of a knee joint problem? The use of KT tape would be utilized similarly to if it was a knee joint condition.

Sticking a strip of KT tape over the muscle can be a great additional resource to improve athletic performance and prevent further muscle injury.

I hope this post provides you with thought-provoking information on using KT tape for your specific needs.

I’ve used KT tape for good reason and found it worked well for me. It’s worth a try, I say!

If you’d like to read more posts of mine, I recommend these ones next.

About the Author

Hi there! I’m Dr. Keagen Hadley, OTD, OTR/L. Straight out of the University of Mary, I’m all about blending my know-how in knee health, well-being, and medical technology. As a licensed occupational therapy doc, I’m here to translate complex concepts into clear, actionable insights – whether it’s knee care or groundbreaking healthcare tech.

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