Taping for Knee Pain
How to help provide support for the knee, decrease inflammation and knee pain using therapeutic kinesiology tape.
Whether it's a sharp pain or a dull ache, knee pain is a common problem in women — particularly older women. One study of women ages 50 and older, published in Arthritis & Rheumatism, found that nearly two-thirds had some type of knee pain during the 12-year study period. Most commonly people experience pain located around or underneath the kneecap, generally termed PFPS - Patellofemoral Pain Syndrome.
Knee pain can be debilitating but there are ways to help it without having to rely on drugs, anti inflammatories, and pain relievers. Mobility tape for her, an all natural kinesiology tape with heat activation technology, has the ability to provide knee support without limiting mobility. When applied correctly, the one-way elastic stretch and recoil of the tape provides a residual therapeutic benefit to the knee area as well as the heat provides pain relief and a reduction in inflammation. The effects are often felt immediately, and allows many people to continue activities that once limited them.
Squatting with Mobility Tape For Her on the Knee
Does Taping Your Knee Actually Help With Pain
The short answer is yes. Taping works to provide support to a join as well as a physical cue, helping you focus and move properly. It also lifts the skin of an area to increase lymphatic drainage which will help reduce inflammation. Additionally, Mobility Tape For Her is the only tape with added analgesic to provide pain relief and reduce inflammation. It has borneol and menthol built into the adhesive so when the tape is applied it creates an icy hot sensation.
Although taping provides pain relief it is important to know it doesn’t fix the problem causing you knee pain. The source of pain is usually coming from an injury of some sort or wear and tear of the knee from overuse or improper knee alignment during activities. Although this article covers taping to help with your pain, it’s best to correct poor movement as well as the injury. Fortunately this taping method can allow you to get back to daily life and allow you to do your rehab exercises more pain free.
How to tape for knee pain
How to tape the knee
Before applying the tape make sure the skin is free of oil and lotions. Sit on a chair, with your leg bent at a nice gently flexed position. This taping method will cause the knee and the tape to look “wrinkly” when you stand up and straighten the leg. Don’t worry; that’s how it's supposed to look. If we apply tape when the leg is straight, bending the knee would unhelpfully stretch the tape. We are taping to allow a normal range of motion while providing a physical cue.
How to tape for knee pain
This tape job uses 2 pieces of tape, roughly 15-20 cm long.
- The first step is to round the edges of the tape. This helps it adhere better.Take the first piece of tape and create an anchor at one end by ripping the backing off the tape. Place that anchor at the midline above the knee cap.
- Take the first piece of tape and create an anchor at one end by ripping the backing off the tape. Place that anchor at the midline above the patella/knee cap.
- Wrap the tape around the lateral side/outside of the knee with a slight stretch on the tape to provide that needed support. Cross the patellar tendon and place the tape across the tibial tubercle, which is the bump at the top of your tibia (see image below). This will provide support across multiple areas of discomfort in the knee; tibial tubercle where your patellar tendon attaches to and pulls from, mid portion of patellar tendon, and the lateral side of the knee.
- Take the second piece of tape and create an anchor at one end. Place the anchor on top of the other strip at the top of the patella/knee cap.
- Wrap the tape around the medial side/inside of the knee with a slight stretch on the tape to provide the needed support for the inside. Cross over the first piece of tape on that tibial tubercle and place the tape down. The tape should now cover the whole perimeter of the patella.
- If you want to further the support and make sure the tape adheres longer you can apply a longer strip to the top and bottom of the two strips, around the thigh and around the calf to anchor it. This is usually unnecessary unless doing a lot of movement.
And that's it! You can stand up and you'll notice the tape has some wrinkling which is totally ok. You should be able to move your knee normally, if you cannot you may have applied the tape too tight. As you move your knee into flexion and extension you should feel that support and in about 10 minutes you should start to feel the analgesic in the tape heat up and provide amazing pain relief to your knee.
Below is a video explaining this taping method:
Mobility Therapeutic Tape for knee pain
Have you tried Heated Mobility Tape yet? Let us know.