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4 min

Master KT taping techniques for 3 common knee injuries in runners

KT taping for knee injuries in runners
Kim Van Deventer
Kim Van Deventer
Oct 13, 2024
Medically reviewed by
Maryke Louw
Are you a runner who wants to know how to tape your knee for pain relief or injury recovery?
  • Patellofemoral taping
  • KT tape for IT band syndrome
  • Knee taping for swelling
  • Conclusion
  • References

In this article, we’ll show you how to correctly apply KT (kinesiology) taping for the most common running-related knee injuries and issues related to them.

This includes:

  • Patellofemoral pain taping
  • IT band syndrome taping
  • Knee swelling taping

Every runner is unique

Click on the “Tips” section of the video instructions to find out how you can adapt the taping techniques to suit your specific knee injury better.
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Evidence-based rehab plans for knee injuries in runners
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Female runner using the Exakt Health app to treat her knee injury.

Patellofemoral taping

You can use this patellofemoral taping technique for patellofemoral pain syndrome, knee arthritis, or any other injury that causes pain over the front of your knee.

This taping technique usually works well for any pain felt over the front of the knee, including patellofemoral pain syndrome.
This taping technique usually works well for any pain felt over the front of the knee, including patellofemoral pain syndrome.

Does patellofemoral taping work?

Researchers have found that using KT taping around your knee can reduce your pain and improve your position sense.

As a result, it can help you progress better with your treatment exercises for patellofemoral pain syndrome.

How to apply patellofemoral knee taping (KT) correctly

Warning

  • Do not apply kinesiology tape over open wounds.
  • Remove the tape immediately if it causes your skin to turn red, itch, burn, or blister.

What you’ll need

  • Two strips of KT tape of equal length, both long enough to run around your patella (kneecap) and up toward the upper thigh
  • One shorter piece, nearly the width of the area below the knee
  • Scissors

  • Patellofemoral taping technique

The Exakt Health App offers customized rehab plans backed by evidence, designed specifically for running injuries. It effectively paces your rehab and offer valuable tips along the way to stop pain from slowing your progress.

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Male runner using the Exakt Health app to treat his knee pain.

KT tape for IT band syndrome

IT band syndrome is one of the most common running injuries typically associated with pain in different areas along the outer side of the knee.

Where you feel your pain depends on the location of the injury in your IT band.

Does taping work for IT band syndrome?

Using KT tape for IT band syndrome may temporarily relieve pain during and after a run, but it won’t speed up healing and can’t protect your IT band from further injury.

The best way to treat and prevent IT band syndrome in the long term is with a tailored rehab program combining relative rest and rehab exercises that progress over time.

It doesn't matter what color KT tape you use - they all have the same properties.
It doesn't matter what color KT tape you use - they all have the same properties.

How to apply KT tape for IT band syndrome

Warning

  • Do not apply KT tape over open wounds.
  • Remove the tape immediately if it causes your skin to turn red, itch, burn, or blister.

What you’ll need

Two pieces of KT tape:

  • One piece long enough to go from the front of the shin bone to about halfway up the outside of the thigh.
  • One shorter piece to be applied directly over your most painful point.

  • IT band syndrome taping technique

Knee taping for swelling

Athletes often use KT taping for knee swelling alongside meniscus tear treatment or knee sprain rehab, but you can also use it for any running injury that causes swelling in the front of your knee.

Knee pain icon
Evidence-based rehab plans for knee injuries in runners
Get the Exakt Health app!
Man using the Exakt Health app to treat his knee injury.

Does KT tape work for knee swelling?

The evidence for KT tape is extremely limited, but some runners find it works to control their knee swelling.

We suggest you try KT taping in together with proven treatments (like the structured rehab plans mentioned above).

If it improves your recovery, stick with it. Otherwise, save your money and continue with the other treatments.

You can use 2 thinner strips if you don't have a wide enough strip of kinesiology tape.
You can use 2 thinner strips if you don't have a wide enough strip of kinesiology tape.

How to apply KT tape for knee swelling

Warning

  • Do not apply KT tape over open wounds.
  • Remove the tape immediately if it causes your skin to turn red, itch, burn, or blister.

What you’ll need

  • You'll need one wide strip of KT tape (or 2 thinner ones) long enough to cover the knee.
  • Scissors

  • Taping technique for knee swelling

More about knee injuries

    Conclusion

    KT taping doesn't always work for runners with knee injuries so it's up to you to decide if it's worth trying.

    Remember, using KT tape alone won't fully heal your injuries or prevent further ones from occurring. Combining it with a structured rehab program is key to long-term recovery and injury prevention.

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    Kim Van Deventer
    Kim Van Deventer
    Kim Van Deventer is a freelance healthcare writer and digital content strategist for healthcare businesses and medical content agencies. She has a BSc in Physiotherapy and worked as a physiotherapist for more than 14 years, specializing in sports injury rehabilitation, chronic pain management, and women's health. Kim combines her clinical experience and digital marketing skills to create relevant and helpful content that improves patients' lives.
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      Patellofemoral taping technique

      You can apply the tape yourself or ask someone to help you apply it.

      1. Sit or lie with your leg hanging over the edge of a bench, couch, or high bed.
      2. Keep your knee bent to stretch the quadriceps (front thigh muscle).
      3. Tear the backing paper off one end of the tape.
      4. Apply it below the patella (kneecap). There should be no stretch on this first piece of applied tape.
      5. Now, moderately stretch the next portion of the tape as you wrap it around the patella.
      6. Reduce to a gentle stretch in the tape as you bring it up towards the inside of the thigh. There should be no stretch on the last part of the tape – simply place it on the skin along the inside of the thigh.
      7. Rub the tape to activate the glue and help it stick better.
      8. Repeat this process in the opposite direction. When you first apply the next piece of tape, apply the tape to the skin before it crosses over the other strip of tape.
      9. Apply moderate tension as you wrap it around the knee, overlapping the existing tape. Reduce the tension as you go up along the outer thigh.
      10. Take the short piece of tape and tear the backing paper in the middle.
      11. Apply the tape with a moderate to firm stretch just below the kneecap.
      12. Place the ends of this piece of tape with no stretch.
      13. Rub the tape to activate the glue and help it stick better.

      IT band syndrome taping technique

      You can apply the tape yourself or ask someone to help you apply it.

      1. Sit with your knee bent to about 90 degrees. If this position hurts, adjust it to a more comfortable angle.
      2. Tear the paper close to the end of the tape and apply it to the front of the shin bone without stretching it.
      3. Wrap the tape around the outer knee joint while applying a moderate stretch.
      4. Then, place the rest of the tape over the outer thigh, very gently stretching the tape.
      5. Finally, place the last couple of centimeters down with no stretch.
      6. Rub over the tape to activate the glue and help it stick better.
      7. Take the second piece of tape and tear the backing paper in the middle.
      8. Apply the tape with a moderate to firm stretch at an oblique angle to the first piece, directly over the most painful point in the IT band.
      9. Place the ends of this piece of tape with no stretch.
      10. Rub over the tape to activate the glue and help it stick better.

      Taping technique for knee swelling

      You can apply the tape yourself or ask someone to help you apply it.

      1. Sit with your knee bent comfortably.
      2. Cut 6 tails into the tape and round the end of the tape.
      3. If you're using two thinner strips of tape, cut 3 tails into each.
      4. Tear off the backing paper at the end of the tails (closest to the rounded end of the tape).
      5. Place the end of the tape with no stretch over the top of the knee, just above the kneecap. The tails should point downwards.
      6. Remove the backing paper from the first tail and apply it with minimal stretch around the knee and no stretch at the end.
      7. Repeat this process, spreading the tails over the swollen area, leaving a small gap between each tail of tape.
      8. Rub over the tape to activate the glue and help it stick better.