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Muscle tape on the knee: realistic expectations and a safe way to apply it
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- Uncut cotton kinesiology tape roll. Best for: People who have been shown a knee pattern by a therapist and want to cut their own strips. See options on Amazon
- Pre-cut kinesiology tape strips. Best for: Beginners taping their own knee. See options on Amazon
- Synthetic, water-resistant kinesiology tape. Best for: Swimmers and people who sweat heavily. See options on Amazon
- Adhesive remover wipes or a skin-safe oil. Best for: Anyone with sensitive skin or body hair at the knee. See options on Amazon
What muscle tape is, and what it is not
Cleveland Clinic describes elastic therapeutic tape, often called KT tape, as an elastic cotton strip with an acrylic adhesive on one side. Unlike rigid athletic tape, it is thin and stretchy and is applied directly over a joint, so the knee can still bend fully.
An East Kent Hospitals (NHS) leaflet lists the aims physiotherapists use it for: muscle activation, helping prevent injury, and managing swelling, scars and pain. Cleveland Clinic lists the knee among areas a provider may tape, including for patellofemoral stress and IT band friction.
It is not a brace and does not hold the knee in place. For firmer support, see our guides to hinged knee braces and knee sleeves.
What the evidence says
Cleveland Clinic summarizes it this way:
- Research suggests kinesiology tape may help relieve pain for people with chronic musculoskeletal pain.
- It is not any more effective than other treatments.
- There is no conclusive evidence it reduces disability in people with chronic pain, and research has yet to show any lasting benefit.
- Relief may last a couple of hours or maybe a day.
It also says the tape works best as part of a wider plan with rest, stretching and sometimes physical therapy. For front-of-knee pain, AAOS OrthoInfo stresses strengthening and stretching the quadriceps and strengthening the hip muscles, which tape cannot do for you.
How to apply tape to the knee
The first application is best done by a trained sports therapy professional, Cleveland Clinic advises, so they can set the direction and placement for your problem. After that, these general rules from KT Tape's knee guide apply to most patterns:
- Prep the skin. Clean and dry, with no lotion or oil. KT Tape suggests rubbing alcohol, since some soaps leave a moisturizing film.
- Bend the knee. KT Tape warns that tape put on a straight knee will pull off as the joint moves.
- Leave the anchors unstretched. Do not stretch the first or last 2 inches of each strip.
- Do not overstretch the middle. The NHS leaflet notes over-stretching can irritate the skin.
- Rub it in. Rub firmly to set the adhesive and check every edge is down.
- Give it time. KT Tape suggests applying it 30 to 60 minutes before activity.
KT Tape lists separate knee patterns for outer knee, inner knee, full knee support, back of knee and kneecap pain, and notes it generally takes 3 or 4 tries to get comfortable with taping.
Skin safety and wear time
- Check your skin. The NHS leaflet advises checking regularly for an allergic reaction to the adhesive. Redness around the tape or itchy skin under it means remove it at once.
- Limit wear. Do not wear tape for more than five days at a time without removing it to check your skin, and follow your therapist's advice on wear time.
- Water is fine. You can shower, bathe and swim in it, though it may not stay on as long.
- Remove gently. Peel in the direction of hair growth, roll it off with the base of your hand, or use soap, lotion or oil to loosen it.
- Stop if your skin reacts. The NHS leaflet says to remove the tape immediately and speak to your therapist or doctor if you have concerns.
When tape is not the answer
Tape can mask pain for a few hours. That is not the same as knowing what is wrong. AAOS OrthoInfo advises contacting your doctor if knee pain persists or the knee becomes harder to move. The NHS says to get urgent help if your knee is very painful, you cannot move it or put weight on it, it is badly swollen or has changed shape, it locks, gives way or painfully clicks, or you have a high temperature with redness or heat around the knee. For short-term flare-ups, OrthoInfo describes rest, ice, compression and elevation, with cold packs for 20 minutes at a time; see our guide to an ice pack for the knee.
What to look for when you buy
Uncut cotton kinesiology tape roll
Best for: People who have been shown a knee pattern by a therapist and want to cut their own strips
Cleveland Clinic describes kinesiology tape as an elastic cotton strip with an acrylic adhesive. A roll lets you cut the lengths your pattern needs and round the corners.
Watch out: Cutting and placing strips takes practice; KT Tape says it generally takes 3 or 4 tries to get comfortable.
See options on AmazonPre-cut kinesiology tape strips
Best for: Beginners taping their own knee
Pre-cut strips come with rounded ends and set lengths, which makes it easier to follow the rule of leaving the end anchors unstretched.
Watch out: Strip length may not suit a large or small knee. Check the backing paper layout before you start.
See options on AmazonSynthetic, water-resistant kinesiology tape
Best for: Swimmers and people who sweat heavily
The NHS leaflet says you can shower, bathe and swim with tape on, but it may not stay on as long. A synthetic, water-resistant tape is an option if cotton tape keeps lifting.
Watch out: It may still loosen in water. Check your skin regularly and do not leave it on more than five days, per the NHS leaflet.
See options on AmazonAdhesive remover wipes or a skin-safe oil
Best for: Anyone with sensitive skin or body hair at the knee
The NHS leaflet suggests soap, hand lotion or oil to help remove tape, peeling in the direction of hair growth.
Watch out: Clean off any oil fully before the next application, or the new tape will not stick.
See options on AmazonQuestions people ask
- Does muscle tape on the knee actually work?
- It may ease pain for some people for a short time. Cleveland Clinic says it is not more effective than other treatments and research has yet to show lasting benefit.
- How long can I leave kinesiology tape on my knee?
- The East Kent Hospitals leaflet says not to wear it for more than five days at a time without removing it to check your skin. Remove it sooner if your skin itches or reddens.
- Should my knee be bent or straight when taping?
- Bent. KT Tape warns that tape applied over a straight knee will pull off as the joint moves.
- Can I shower with tape on my knee?
- Yes. The NHS leaflet says it is fine to shower, bathe and swim, though the tape may not stay on as long.
- Is taping better than a knee sleeve?
- They do different jobs. Tape is thin and leaves the knee free to bend, while a sleeve adds compression; neither replaces the strengthening work AAOS OrthoInfo recommends for front-of-knee pain.
Sources
- Does Athletic Tape Help Performance? (health.clevelandclinic.org), Cleveland Clinic
- Kinesio taping (patient information) (no longer online), East Kent Hospitals University NHS Foundation Trust
- Knees: application guides (kttape.com), KT Tape
- Patellofemoral Pain Syndrome (orthoinfo.org), AAOS OrthoInfo
- Knee pain (nhs.uk), NHS