I get it.
Knee pain is one of the most frustrating things about running.
That pesky pain around or behind your kneecap flares up, especially when running, climbing stairs, or after a long sit. I’ve been there; feeling that sharp pain every step of a run is no joke!
As a coach and fellow runner, I’ve seen many athletes—including myself—struggle with the notorious runner’s knee. It’s one of the most common injuries, and it can sneak up on whether you’re a beginner or a seasoned marathoner. When that familiar ache in your knee starts creeping in, you’ll search for quick, effective relief.
One of the tools I’ve personally used and recommend is KT tape. This isn’t just any tape; it’s designed to lift your skin slightly, which helps reduce pressure on the knee, improve circulation, and support those tender areas without restricting movement.
If you’re new to kinesiology tape, don’t worry—I’ve got you covered. In this guide, I’ll explain exactly what runner’s knee is, how KT tape can help, and how to apply it properly for maximum relief.
What Is Runner’s Knee?
Before we get into the taping part, let’s break down what a runner’s knee is.
Runner’s knee, or chondromalacia patella, is typically caused by overuse of the kneecap (patella). The symptoms are familiar to many runners: swelling, discomfort, and clicking around the kneecap, especially during weight-bearing activities. If left untreated, the pain can become stabbing and even radiate down to your lower leg.
Many factors such as poor knee alignment, muscle imbalances, and improper running mechanics impact this condition. For more on this notorious overuse injury, check out my complete runners knee guide.
What Is Kinesiology Tape?
KT (Kinesiology Therapeutic) tape is a stretchy, elastic tape designed to support and aid recovery without restricting movement.
It mimics the elasticity and thickness of human skin, which makes it ideal for supporting muscles and joints without limiting your range of motion.
When I first used KT tape, I was impressed by how light it felt—almost like a second skin, yet still providing the support I needed.
Developed by Dr. Kenzo Kase in the 1970s, kinesiology tape has been around for decades but has recently gained popularity among athletes.
It’s not just for runners—it was originally used to help patients with joint alignment and recovery.
How Does KT Tape Help?
So, why use KT tape for patellofemoral pain?
Let me explain briefly.
The tape gently lifts the skin, creating space between the skin and the tissue underneath. This small lift helps improve circulation, reduces swelling, and relieves pressure.
The increased blood flow delivers nutrients and oxygen to the injured area, speeding up recovery.
The tape might also change how the body perceives pain by limiting pressure and creating a better proprioception.
I’ve found that KT tape also provides that extra bit of compression, which makes a big difference during long runs or recovery periods.
When I tape my knee before a run, I feel more stable and notice less soreness afterward. That’s just my anecdotal evidence, but it doesn’t hurt to try something new—especially if you’re in pain.
The Research On KT Tape & Knee Pain
Although many anecdotal claims support the effectiveness of KT tape for managing patellofemoral pain, the science on the matter is still lacking.
I’ve not found conclusive research or medical proof confirming the tape’s effectiveness.
A review of the current studies for kinesiology tape to manage sports injuries was published in the Journal of Sports Medicine.
The review reported that no clinically significant results supported using tape for pain relief. The tape has also been reported to have some effects on muscle activity, but it’s uncertain whether these changes were positive or negative.
But, as I said before, it doesn’t hurt to try something new since the tape is pretty cheap and easy to use.
A Word of Caution – Though KT tape can be incredibly helpful, applying it incorrectly can worsen your problem. Make sure to follow proper techniques and, if possible, consult with a physical therapist before making taping a regular part of your routine. Patellofemoral pain is an injury that shouldn’t be taken lightly, and taping should never replace a full recovery plan.
How To Apply KT Tape for Runners Knee
Before you start taping, make sure you have all the supplies at hand. These include:
- Tape
- Scissors
- Low allergy or elastic tape
- Pre-wrap
- Clean knee
All of this helps ensure the adhesive tape sticks properly.
Remember that some kinesiology tape products come precut, so just choose the right size for your leg, and that’s all.
Once you have everything you need, follow these steps to do it right.
Patella Taping Method
Patella taping employs rigid tape to help correct the alignment of the kneecap.
Follow this YouTube tutorial to do it right:
- Start by measuring the bump under your patella—or what’s known as the tibial tubercle—to your quadriceps tendon.
- Cut two KT tape strips of similar length. Minimize peeling by rounding the ends.
- Place the low allergy tape over the front of the affected knee to act as an anchor and protect the skin.
- Take a piece of rigid tape, then place it towards the top of your patella.
- Add two more pieces of tape.
- Place two strips of KT tape on your quads to form the teardrop shape, and then run them down both sides of the affected knee.
I like to tape my knee before long runs or speed sessions, giving me the needed stability. It can also stay on for a day or two after a run, supporting my knee during recovery.
Here’s the method
Final Thoughts
KT tape has become one of my go-to tools for managing knee pain. It’s not a miracle cure, but can offer much-needed relief when used correctly. If you’re struggling with knee pain, try kinesiology tape—just make sure to get the technique right and use it with a balanced recovery plan. And as always, listen to your body.
If you have any questions or need further clarification, feel free to leave a comment. I’m happy to help guide you through the process.
Happy running, and take care of those knees!