How to Tape a Knee (General Support Method)

This method works well for general knee pain, runner’s knee, or mild instability.

What You’ll Need:

• 2 strips of kinesio tape (about 20–25 cm each)
• 1 shorter strip (10–15 cm)
• Clean, dry skin (no lotion or oil)

Step 1: Prepare the Skin

Clean the area thoroughly.

Trim excess hair if needed.

Bend the knee slightly (about 45 degrees).

 

Step 2: Apply the First Strip (Inner Knee Support)

Anchor one end below the inside of the knee (no stretch).

Apply the tape upward along the inner side of the knee toward the thigh.

Use 50% stretch in the middle section.

Lay down the last 2–3 cm with no stretch.

Rub the tape to activate the adhesive.

Step 3: Apply the Second Strip (Outer Knee Support)

Anchor below the outside of the knee (no stretch).

Apply upward along the outer side of the knee.

Use 50% stretch across the knee area.

Finish above the knee with no stretch.

Rub to secure.

Step 4: Apply the Stabilizing Strip (Across the Knee)

Place the shorter strip horizontally just below the kneecap.

Apply 50–75% stretch across the front of the knee.

Anchor both ends with no stretch.

Rub thoroughly to activate adhesive.

 

After Application

Avoid heavy sweating for 1 hour.

The tape can stay on for 3–5 days.

Remove gently in the shower or with oil if needed.