How To Use Kinesio Tape for Knee Stability

If you are looking to give your knee a little extra support and stability, kinesio tape is a great solution.  There are many brands out there but, for me, RockTape is the best.  They even make RockTape H2O for water athletes and those who are heavy sweaters.

Below are two variations of knee taping (there are many more).

You MUST always clean the skin with alcohol.  If you don't, the tape will not stay on.  Also, practice applying the tape with different amounts of stretch.  Pulling the tape to its 100% tension is RARELY beneficial; plus it tends not to stick as well.

The Loop

First, get a general estimate for how much tape to use by wrapping the tape around from the bottom of the knee cap/top of the shin to about 2-3 inches above the knee.

After cutting the strip from the roll, fold the tape over itself and round the edges with your scissors.  The corners tend to peel off the skin with friction from clothing; this helps prevent that.

At the fold you just made in the middle of the tape, tear the paper backing all the way across.  You will apply the tape from center of the strip.

Peel and fold over the edges, placing the middle of your strip on bottom of your knee./top of the shin.  Leave the paper backing attached on both tails.

Apply 50% stretch to the tape and wrap it around one side of your knee.  Leave a 1/2" - 1" anchor at the end that does not have ANY stretch.  This is important to help make sure the tape stays on.

I am applying about a 50% stretch to the tape.

Complete the same process on the other side of the knee.  You can see I am finishing off the anchor with NO stretch with my right hand.

Voila! Minus the wrinkled tape on the shin.

The Wrap

Similar to the loop, you measure out a strip that fits a semi-circle around your knee.  With the same anchor concept, apply one strip as shown.

Repeat on the opposite side.
The wrap technique is a little bit easier with less chance of wrinkling or over-stretching of the tape during application.

I measure out a strip that goes over the patellar tendon, located below the knee cap.  Cut the strip, round the edges, and fold in half.  I am make a tear down the middle, apply 50% stretch, and...

Voila, the wrap!

We sell RockTape at our clinic and use it in many of our treatment plans.  if you have any questions, please let us know.

Stay tuned for more posts on kinesio tape applications.