Taping techniques for runner's knee

Updated November 21, 2016

You don't have to be a runner to experience a condition called runner's knee or chondromalacia of the patella or patellofemoral pain syndrome, although this condition is quite common among runners. When a person is suffering from runner's knee he may hear a clicking or crunching sound emanating from his knee when he bends or straightens his leg. Sometimes the pain is worse when walking downstairs or downhill. You can also experience a grinding and popping sensation in your knee. Your knee may swell and you may feel pain when you kneel, sit, squat, walk or run. The pain is behind the kneecap or surrounds the kneecap.

Kinesio Tape Technique No. 1

Purchase Kinesio tape, which is stretchy. If you purchase the pink tape, this will have a cooling effect on your leg. Blue tape will warm your leg and help reduce inflammation. Black tape is the strongest tape. Cut 4 inches of tape. Remove the backing from it. Stretch the tape, holding both ends in your hand. Place the tape over the patellar tendon, which is located right below the kneecap. Adhere it to this spot and smooth out.

Kinesio Tape Technique No. 2

Another way to use Kinesio tape on runner's knee is to place your knee in a 90 degree angle. Now split the tape in the centre about 4 inches from the end of the tape. Anchor the tape onto your mid thigh. The split end of the tape should be toward the knee. Run the tape down your thigh and then around your knee so that the centre of your knee is exposed (not taped). The tape is split so the right side of the tape will go around the right side of your knee cap and the remainder goes around the left side of your knee cap. You can place another piece of tape horizontally below your knee cap on the patellar tendon, which is right beneath your kneecap.


Kinesio taping provides stability and support to your muscles and joints. The tape does not interfere with your range of motion or your circulation. Kinesio tape can be used to treat an injury and pain as well as swelling (oedema) but it can also be used to prevent injuries, notes


The tape is called Kinesio because it was designed based on the science of kinesiology, which recognises that muscles control body temperature, lymph flows and circulation as well as movement of the body. When the muscles don't work correctly this has an impact on the entire body. When you put Kinesio tape over a muscle it helps the muscles relax while supporting the muscle. Pain and inflammation are reduced. This approach to taping is different from the traditional method where a joint was wrapped for support and stabilisation while a person was engaged in a sporting activity. The traditional approach halted the flow of body fluids.

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About the Author

Cindi Pearce is a graduate of Ohio University, where she received her bachelor’s degree in journalism. She completed both the undergraduate and graduate courses offered by the Institute of Children’s Literature. Pearce has been writing professionally for over 30 years.