Can Kinesiology Tape Help Relieve Knee Pain?

Kinesiology Tape

It's probably the question that we get asked the most. Can Kinesiology Tape be used to relieve knee pain?


Whether you run, hike or walk, chances are, you've felt some sort of pain or discomfort in your knees before. There are lots of potential reasons how or why that's been caused. It could just be a simple case of you've overworked yourself and they need a break. But either way, the bottom line is, it's uncomfortable.


So, let's take a closer look at whether or not Kinesiology Tape could be used to relieve some of that pain and get you back to your best as soon as possible...

WHAT IS KINESIOLOGY TAPE?

Let's start by just making sure that we're all on the same page. For anybody that doesn't know, Kinesiology Tape is a stretchy, cotton (or synthetic) tape designed to mimic the elasticity of the skin. Nowadays, it’s used by athletes and therapists all over the world to provide some much needed pain relief and support to joints, muscles and tendons.


It's rapidly become one of the most used products in sports medicine. Gracing the bodies of athletes of all levels strive to compete injury-free. They're still commonly made from cotton with various blends of nylon, lycra and other materials which are used to add stretch.


If you're interested in reading more about specifically how Kinesiology Tape is used, why not check out our blog on how to get your roll to stick every time.

WHAT IS RUNNERS KNEE?

There's just one other thing that we need to make sure that we're all on the same page before we go any further. When we say 'runners knee', what do we mean?


If you're interested, the official and far more medical sounding name for it is Patellofemoral Pain Syndrome. Essentially, it's where you have pain in the front of the knee or around the kneecap (patella). Around where the knee connects with the lower end of the thighbone (femur).


You'll know if you've got it if you can feel some pain around your knee when you're exercising or if you've been sitting for a long time. Unsurprisingly, it's called 'runners knee' because it's probably the most common injury for runners.


It can develop for several different reasons, but the main ones are excessive training, slightly weaker thigh muscles or your running technique puts a significant amount of strain on your knees.


Now the million dollar question...

CAN KINESIOLOGY TAPE HELP RELIEVE KNEE PAIN?

If it's applied correctly and you aren't relying on it too much, then it definitely can have a positive impact on your knees. It won't fix the problem, but it can relieve some of the pain, whilst the human body works its magic and heals.


The technique that you use and the amount of Kinesiology Tape you need depends on how much you're looking for. But, the idea behind it is using the tape to lift your patella to the point that it feels most comfortable.


People apply the tape in different ways and it may be a case of trial and error to find the technique that works the best for you. Just remember to follow our Kinesiology Taping guide to make sure you're using it correctly. 

HOW TO TAPE FOR RUNNER'S KNEE

STEP 1

You're going to start by measuring a strip of Kinesiology Tape from the mid-quad to just below the knee. Cut two strips of exactly that length and one smaller strip, approximately half their length. 

STEP 2

Next, you're just going to bend the knee and, one at a time, apply your two longer strips around the base of your knee in a wide C shape with roughly 50-75% stretch throughout the mid part of the tape. Your knee should look pretty smooshed between your two strips (see below image for reference).

STEP 3

Now, using your shorter strip, you're going to tape just underneath the patella, again, with 50-75% tension through the mid part of tape. Remember to lay down the end 3-5cm of your strips with no tension. This will prevent the tape from recoiling back on itself when the knee is flexed.


Always wait 30-45 minutes before starting any form of exercise. This gives the Kinesiology Tape sufficient time to stick.

HOW ELSE CAN RUNNERS KNEE BE TREATED?

Aside from tape, treatment will generally depend on your symptoms and your general health. Any physio will tell you that, first things first, stop running, give yourself time heal. Outside of that treatment will be aimed at relieving pain and increasing strength and range of motion. For example:

  • Strengthening exercises
  • Stretching exercises
  • Cold packs
  • Medicines, such as ibuprofen
  • Shoe inserts (orthotics)

And that's it! Tape isn't a miracle cure, but it has been proven to help relieve pain in your knees. There are always going to be lots of factors to take into account, but provided it's applied correctly and you don't rely on it too much, it could be exactly what you're looking for. If you have any questions or want to learn more, get in touch! We're happy to help. 

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