How to Tape Your Knee for Pain Relief: A Step-by-Step Guide
By Jenny McConnell AM, FACP. B.App.Sc.(Phty), Grad.Dip.Man.Ther, M.Biomed.Eng.
Knee pain can make even everyday activities feel like a challenge. Whether it is climbing stairs, going for a run, or simply sitting for long periods, an unsupported knee can hold you back. Taping is one of the most effective short-term tools for reducing knee pain and keeping you moving while you address the underlying cause.
This guide walks you through how to self-tape your knee using the McConnell taping technique, step by step.
When is knee taping useful?
This taping technique is most commonly used for patellofemoral pain syndrome (PFPS), which occurs when the kneecap is not tracking or sitting correctly in the groove of the thigh bone. It is particularly helpful for pain associated with running (known as runner's knee), squatting, climbing stairs, or sitting with the knee bent for extended periods (known as moviegoer's knee).
It is also effective for a broader range of knee conditions including knee osteoarthritis, and general kneecap instability. In each case, the tape works by repositioning the kneecap, unloading irritated structures, particularly the infrapatellar fat pad, a prime source of pain in knee OA and patellofemoral pain, as well as facilitating appropriate muscle activity around the joint.
If you are not sure whether taping is appropriate for your specific situation, speak with a physiotherapist before starting.
What you will need
- McConnell Therapeutics Under Tape
- McConnell Therapeutics Rigid Tape
- Optional: McConnell Therapeutics Tape Shield if you need water resistance
Before you start
Make sure that the skin is clean, dry and free of excess hair. For more skin preparation tips refer to our blog Common Skin Problems with Sports Tape: How to Prepare Your Skin and What to Do If Things Go Wrong.
Sit on the edge of a chair with your sore leg out straight and your muscles relaxed. This is important because if you are not at the edge of the chair, or if your muscles are tense, the kneecap will already be sitting poorly in the groove of the thigh bone, and the tape will not be able to reposition it effectively. The kneecap needs to be free to move.
Step 1: Apply the Under Tape
Under Tape is designed with increased flex to protect your skin and maximise joint movement, giving the Rigid Tape the best surface to work from.
Feel for the top and bottom of your kneecap to find the halfway point. Place the first piece of Under Tape starting on the top half of the kneecap, coming over the top with minimal tension and anchoring at the back of the knee.
The second piece goes from the prominent bump on the top of the shin bone, wide out to the bottom of the thigh bone on the inside of the leg, joining the first piece of tape.
The third piece goes again from the bump on the shin to the outside of the knee, staying wide of the first piece to form a triangle that surrounds the knee.
Together these three pieces form a wide V shape that joins at the bottom of the kneecap. Test that the V is wide enough by bending your knee. You should still have full freedom of movement.
Step 2: Apply the Rigid Tape
With the Under Tape in place, it is time to apply the Rigid Tape to give your knee the mechanical support it needs.
To tear the tape, pull along its length and rip using the serrated edge. McConnell Therapeutics Rigid Tape uses a latex-free zinc oxide adhesive designed to hold firmly throughout activity.
With your leg still straight and relaxed, find the middle of the kneecap. The first piece of Rigid Tape goes from the middle of the kneecap to the inside of the knee. Gently lift the skin with one hand and firmly pull the tape with the other, placing it on the back of the knee and easing the tension off gradually as you finish. This tilts the outside edge of the kneecap up and lifts the bottom of the kneecap away from the fat pad, one of the most common sources of knee pain.
The second piece starts just past the edge of the kneecap and comes across to the inside, over the top of the existing piece. This shifts the kneecap into the groove of the thigh bone.
The third piece starts on the prominent bump on the shin bone at the intersection of the Under Tape already applied. Lift the soft tissue with one hand towards the kneecap and pull the tape very firmly towards the inside of the thigh bone with the other. This should create a fleshy fold of tissue over the top of the tape.
The final piece anchors again on the prominent bump on the shin bone and pulls to the outside of the knee joint, with the opposite hand pulling the soft tissue towards the kneecap to complete the fold on that side.
Step 3: Protect with Tape Shield
If you need water resistance McConnell Therapeutics Tape Shield is perfect for swimming and other water-based activities as well as a way to securely prevent the edges of your tape rolling up.
a. Peel back the grey strip on the backing paper to reveal the adhesive side of the Shield. Place on the desired location and gently smooth over the tape.
b. Peel the serrated backing paper on the opposite side leaving a transparent barrier that will protect your tape from the elements for up to a week.
You can apply over the top of all of the Under Tape and Rigid Tape focusing on the edges where clothing is most likely to rub, as these tend to lift first.
How long will the tape last?
You need to wait 5 to 10 minutes for the tape to set before doing extreme bends of the knee or vigorous exercise. If you do not, the tape will come off too quickly. With proper skin preparation and the layered approach described above, well-applied knee tape can last three to five days, and with Tape Shield over the top should last up to seven days. For more guidance on extending wear time, see our post on how long sports tape should last.
Watch the video
For a visual demonstration of this technique from a patient POV, watch our knee self-taping tutorial.
Understanding the cause of your knee pain
Taping reduces pain and supports the joint in the short term, but it works best as part of a broader rehabilitation approach. To understand what is driving your knee pain and what you can do about it in the longer term, read our Knee Pain 101 guide or watch the video.
Final takeaway
The McConnell knee taping technique is one of the most clinically validated approaches to reducing patellofemoral pain. Applied correctly, it repositions the kneecap, unloads irritated structures, and gives you the confidence to keep moving while your rehabilitation progresses.
At McConnell Therapeutics, our Under Tape, Rigid Tape, and Tape Shield are designed specifically for this technique, giving you the same system used in physiotherapy clinics in a format you can apply yourself.
This blog is for educational purposes only and does not replace professional medical advice. Always consult a healthcare provider for diagnosis and treatment.