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Go to the shopKnee Pain Taping Guide | Runner's Knee, Jumper's Knee, IT Band & More
Targeted Pain Relief
Kinesiology Tape for Knee Pain: How to Tape a Knee
Pre-cut kinesiology tape for runner’s knee, jumper’s knee, IT band syndrome, MCL strain, meniscus issues, prepatellar bursitis and post-surgical rehab. Sold as knee tape, sports tape, KT tape, K tape and muscle tape. They are all the same thing.
To tape a knee you need two strips. Sit with the knee bent to 30 degrees. Anchor the first strip on the thigh above the kneecap and run its tails down either side of the kneecap at 25% stretch, meeting below it. Lay the second strip horizontally under the kneecap at 50% stretch. Wear it 5 to 7 days.
What is knee tape, and is it the same as KT tape?
Knee tape is ordinary kinesiology tape applied to the knee. There is no separate product. KT Tape is an American brand of it, and the name became a generic term in the UK alongside K tape, kinesio tape, sports tape and muscle tape. All of them mean elastic tape worn on the skin that supports the joint without restricting how it bends.
The knee carries 3 to 5 times bodyweight with every step, and 7 to 10 times when running downhill or jumping. Most knee pain is mechanical, either the muscles around the joint not firing properly or the kneecap not tracking correctly, and it responds well to support taping plus targeted strengthening.
3 rolls for £14.97, delivered free
Pre-cut 20 strips with a dispenser box. Beige shown — see all colours & designs. £4.95 delivery on 1 or 2 rolls.
How to apply kinesiology tape to the knee, step by step
Position: Sit with the knee bent to about 90 degrees, foot flat on the floor, so the skin over the kneecap is on stretch.
- Clean and dry the knee. Skin over the kneecap moves a lot, so make sure it is completely dry.
- Cut one I-strip into a Y-strip, leaving a 5cm solid anchor.
- With the knee bent, stick the anchor on the thigh about a hand-width above the kneecap, no stretch.
- Run one tail down and around the inside of the kneecap and the other around the outside, at 25% stretch, so they meet or nearly meet below it. Do not lay tape over the kneecap itself.
- Take a second I-strip. Tear the backing in the middle and apply the centre just below the kneecap over the patellar tendon at 50% stretch. Lay the ends down with no stretch.
- Straighten the leg and rub the tape for 20 seconds. If the tape puckers behind the knee when you bend it, that is normal.
Strips2 per application
Stretch25% on the Y-strip tails, 50% on the strip under the kneecap
Wear5 to 7 days
Per roll10 applications
Every strip is a pre-cut 5cm × 25cm I-strip from the dispenser box, 20 to a roll. Need a Y-strip? Cut one in 10 seconds. Anchors always go on with no stretch, and the tape comes off best in the shower, rolled back slowly along the hair. Basics for any area: how to apply kinesiology tape.
How many rolls of tape do I need for my knee?
One roll. A knee application takes two pre-cut strips and a roll holds 20, so you get ten applications from one roll. At 5 to 7 days a time that is around two months of continuous taping. A roll is £4.99, or three rolls for £14.97 delivered free anywhere in the UK. Runners tend to keep a spare roll in the kit bag.
Common knee conditions and their taping approach
Most common runner injury
Patellofemoral Pain Syndrome (Runner’s Knee)
Vague aching pain around or behind the kneecap. Worse going down stairs, after sitting for long periods (the “movie-theatre sign”), and during or after running. The kneecap is not tracking smoothly in its groove. Common in runners aged 20 to 40, especially with sudden mileage increases or weak hip stabilisers.
Tape pattern: Strip 1 anchors below the kneecap, splits and frames the patella with light tension (15 to 25% stretch), encouraging it to track centrally. Strip 2 horizontal across the upper quad at 50% stretch to ease tension on the lateral pull.
Full Runner’s Knee Guide →
Jumping & landing sports
Patellar Tendinopathy (Jumper’s Knee)
Sharp, localised pain at the bottom edge of the kneecap where the patellar tendon attaches. Worse after jumping, sprinting, or eccentric leg work (squats coming down). The most common knee injury in basketball, volleyball, high jump, CrossFit, and explosive sports. Often a slow-build overuse pattern rather than a single injury.
Tape pattern: Strip 1 vertical from mid-shin up over the patellar tendon, splitting and framing the kneecap base at 25% stretch. Strip 2 horizontal across the tendon insertion at 50 to 75% stretch for decompression.
Outside of knee, runners
IT Band Syndrome
Sharp, burning pain on the outside of the knee, typically appearing 3 to 6 miles into a run and forcing you to stop. The iliotibial band (a thick fascial structure running from hip to shin) gets compressed against the femur as it slides across the bony lateral epicondyle. Common in runners with sudden mileage increases, downhill running, and weak hip abductors.
Tape pattern: Long strip from the outside of the hip down the entire IT band to just below the knee on the outside, at 25% stretch. A second decompression strip horizontal across the outside of the knee at 75% stretch.
Full IT Band Guide →
Inside of knee, contact sports
MCL Strain (Medial Collateral Ligament)
Pain along the inside of the knee, often after a blow from the outside (a football tackle, a rugby hit, a ski fall). Sometimes a “pop” is felt at injury. Grade 1 (mild stretch) and Grade 2 (partial tear) heal well with conservative care; Grade 3 (full tear) needs surgical opinion.
Tape pattern: Y-strip with the split framing the medial joint line at 50% stretch, providing proprioceptive feedback and support during return to sport. Combined with progressive loading from a physio.
Twisting injury, locking
Meniscus Tear
Twisting injury (often planting a foot and rotating) followed by deep knee pain, swelling that comes on over 24 hours, and sometimes the knee “locking” or “catching” on movement. The meniscus is the C-shaped cartilage cushion in the knee. Younger patients (under 40) usually have traumatic tears; older patients often have degenerative tears.
Tape pattern: Tape supports the surrounding musculature (quads, hamstrings) and can ease swelling with a fan-strip lymphatic technique above the knee. Tape doesn’t heal the meniscus itself, see a physio or GP for assessment; some tears need surgical referral.
Kneeling occupations
Prepatellar Bursitis (Housemaid’s Knee)
Visible, soft swelling on the front of the kneecap from prolonged kneeling. The prepatellar bursa (a fluid-filled sac that cushions the kneecap) becomes inflamed. Common in plumbers, carpet fitters, gardeners, cleaners, roofers, and wrestlers. Pain when kneeling, sometimes warmth and redness.
Tape pattern: Fan strip above the kneecap at very low (0 to 15%) stretch to encourage lymphatic drainage of the swollen bursa. Avoid taping directly over the inflamed bursa itself.
Post-surgery rehab
Post-Surgical Knee Rehab (ACL, Meniscus, Replacement)
After ACL reconstruction, meniscus repair, or knee replacement, kinesiology tape supports the long rebuild. Persistent post-op swelling is common and slows recovery; tape helps clear it. Quad activation is often poor for weeks after surgery, tape gives the proprioceptive cue the brain needs to reconnect.
Tape pattern: Fan strips for swelling first (weeks 2 to 6). Then a quad activation strip from mid-thigh down to the kneecap at 25% stretch, plus a patella-tracking strip. Always check with your surgeon or physio before applying tape over surgical scars.
Full Post-Surgical Guide →Which colour tape for the knee
Any plain colour works the same. Any plain colour works; beige if you want it discreet under shorts. £4.99 a roll, 3 rolls £14.97 delivered free anywhere in the UK, same-day dispatch before 3pm. Mix colours and designs on the order counter.
From £4.99 per pack
Shop 10 Plain ColoursShop Talisman DesignsHow do you tape a knee for runner’s knee?
Runner’s knee is a tracking problem, so the tape pulls the kneecap slightly inwards. Anchor a strip on the outside of the thigh and lay it across the top of the kneecap towards the inside at 50% stretch, with the knee bent to 30 degrees. Add a support strip under the kneecap. Pair it with glute and quad strengthening, which is what actually fixes it.
How kinesiology tape helps knee pain
Three mechanisms work together at the knee. First, the tape provides proprioceptive feedback: the brain’s map of where the knee is in space sharpens, and the surrounding muscles (vastus medialis, hamstrings, glute medius) fire more consistently. Most knee problems trace back to one of these muscles not firing at the right moment. Second, the skin lift over irritated tendons or fascia is thought to ease pressure on local pain receptors and improve micro-circulation. Third, for kneecap tracking issues, the tape’s directional pull nudges the patella back toward its centre groove without the bulk of a brace.
Unlike a rigid knee brace, tape works while you run, squat, lunge and stair-climb. Most runners feel a meaningful reduction in start-of-run pain within the first session taped.
Recovery beyond taping
- Glute medius strengthening: clamshells, side-lying leg raises, single-leg bridges. 3 × 12 daily. Weak glute med is the upstream cause of most runner’s knee and IT band issues.
- Quad strengthening: especially VMO (the inner quad). Wall sits, terminal knee extensions, single-leg sit-to-stands.
- Reduce load by 30 to 50% for 2 weeks if symptoms acute. Then build back at 10% per week.
- Avoid downhill running while symptomatic. The highest joint forces of any common activity.
- Ice for 10 to 15 minutes after exercise during the first 2 weeks of an acute episode.
- Foam roll the IT band, quads and hamstrings 2 to 3 times a week. Not the cure on its own, but reduces fascial tension.
- Replace trainers every 500 to 800km. Worn cushioning shifts loading up the chain to the knee.
When to see a physio or GP: the knee gives way or buckles, you can’t bear weight on it, visible deformity, knee locks and you can’t straighten it, swelling that doesn’t reduce within 48 hours, sharp pain on a specific bone, signs of infection (heat, redness, fever). These can indicate ligament tear, meniscus locking, or fracture and need imaging.
Can you run with kinesiology tape on your knee?
Yes, that is one of its main uses. The tape stretches with the joint so it does not restrict your stride the way a brace does. Apply it at least an hour before you run so the adhesive has bonded properly, and do a short test run before a race rather than taping for the first time on the day.
Can you shower with kinesiology tape on your knee?
Yes. The tape is water resistant, so showering will not lift it. Pat it dry with a towel rather than rubbing. It is not waterproof, so repeated swimming will shorten the wear. Either way expect 5 to 7 days from one application.
How long does kinesiology tape last on the knee?
5 to 7 days. The knee bends further than most joints, so the edges lift first. Rub the tape for 20 seconds after applying to warm the adhesive, round the corners of each strip with scissors, and shave the area if it is hairy. Remove it in the shower, rolling it back slowly along the hair.
Frequently asked questions about knee pain taping
Can I run with kinesiology tape on the knee?
Yes. That’s the main use case. Apply 30 minutes before your run. Most runners with runner’s knee or IT band syndrome can keep training (at reduced volume) while taped, where without tape they’d need to stop entirely.
How long does knee tape last with sweat and showering?
Up to 7 days, including running, gym sessions and showering. Our synthetic Rayon/Spandex tape holds longer than cotton because it doesn’t wick sweat into the adhesive. The back of the knee creases a lot, so re-tape if the back of the strip starts lifting around day 3 or 4.
Tape or knee brace?
For mild to moderate kneecap tracking issues, tape is more comfortable and lets you move naturally. For known ligament damage (post-injury, post-surgery) or full meniscus tears, a brace gives more mechanical support. Many people use a brace early in rehab then transition to tape as strength returns.
Will tape help after ACL surgery?
Yes, once your surgeon clears taping (typically 2 to 4 weeks post-op). Fan-strip lymphatic technique reduces persistent swelling. Later, patella-tracking and quad-activation strips support the rehab. Always check with your surgeon or physio first, don’t apply tape directly over surgical scars while they’re healing.
Both knees or just the painful one?
Tape the symptomatic side. If you’ve had bilateral knee pain or are returning from a unilateral injury and training heavy, tape both for big mileage weeks or competition. Cheap insurance.
Can children and teenagers use knee tape?
Yes. Safe for children. For Osgood-Schlatter (the painful bump just below the knee in active 10 to 16 year olds), tape eases symptoms but the real cure is load management, reduced jumping and running until growth plates settle.
Browse all 19 taping guides
From neck pain to ankle sprains, step-by-step guides for every common condition.
All Pain Guides →Knee Taping Gallery
Taping guides for every body area
- Neck
- Shoulder
- Upper back
- Lower back
- Upper arm
- Elbow
- Forearm
- Hand & wrist
- Abdominal & core
- Pregnancy
- Thigh
- Knee
- Shin & calf
- Ankle
- Foot
- Face
Sixteen body-area guides, one tape. All pain and injury guides · Which kinesiology tape to buy in the UK · Build your order
Tape for this area
Pre-cut 20 strips with a dispenser box. 3 rolls for £14.97, delivered free — 6 for £22.99 delivered. Free UK delivery on 3 rolls or more, £4.95 on 1 or 2.
See all 26 colours and designs →
Not sure which to buy? Read the UK buyer’s guide · Mix colours and designs on the counter
