Knee Taping Techniques for Pain Relief and Support

When knee pain strikes, knee taping can do wonders. Discover what causes the most common knee injuries and how you can protect yourself with the correct knee strapping techniques.

Your knee is the largest joint in your body. With so many mobile and fragile components it’s not surprising that there is a long list of possible knee injuries.

Your femur (upper leg bone), tibia and fibula (lower leg bones) are separated by two menisci (discs) and connected by a number of ligaments, tendons, and muscles.

Injuries are most common causes of knee problems. However, some careers, sports, diseases and the simple fact of getting older can also increase your chances of having problems with your knees. Learning how to strap a knee is an important step in protecting yourself from injury.

Using proper knee taping techniques not only stabilises the joint but also allows for continued movement with reduced discomfort. Elastoplast offers expertly designed knee injury taping products that provide reliable support and comfort. Whether you're recovering from an injury or looking to prevent one, Elastoplast’s solutions make thumb strapping easy and effective.

The knee is the largest and one of the most complex joints in the body. It connects the femur (thighbone), tibia (shinbone), and patella (kneecap). Key components include:

• Ligaments: Provide stability (ACL, PCL, MCL, LCL).
• Cartilage: Includes articular cartilage and the meniscus, which cushions and stabilises.
• Tendons: Connect muscles to bones, like the quadriceps and patellar tendons.

Pain in the knee can stem from damage to any of these structures, often resulting in a painful leg and limited mobility. Common knee injuries include:

High-impact trauma (e.g., falls, car accidents) can fracture the patella or dislocate the knee joint. Abnormal structure or forceful impact may also cause dislocations.

Tears in the ACL, PCL, MCL, or LCL are common, especially in sports. ACL injuries are the most frequent and painful, often caused by sudden direction changes or awkward landings.

Twisting or pivoting motions can tear the meniscus, leading to pain, swelling, and joint instability.

• Bursitis: Inflammation of fluid sacs.
• Tendonitis: Often affects the patellar tendon (“jumper’s knee”).
• Iliotibial Band Syndrome: Common in runners.

Knee taping with sports tape is designed to relieve pain, support the joint, and prevent further injury during movement.

• Ideal for everyday use or mild discomfort.
• Use a Crepe Bandage to wrap around the knee in a spiral motion.
• Apply moderate tension to provide compression and stability.
• Avoid taping too tightly to maintain circulation.

Knee Ligament Support

• Stand up straight with a 38mm roll of tape under the heel of your sore leg.
• Attach two anchors at the top and bottom of your leg with Elastoplast Conforming bandage.
• Then attach two diagonal straps of Elastoplast Rigid Strapping Tape. Start the first from the outside of your calf, pass the inside of your knee cap and secure it on the inside of your thigh. Start the second strap from the inside of your calf, pass the inside of your knee cap and secure it on the outside of your thigh.
  • Repeat this taping several times to increase support.
  • Apply two vertical straps (in white) from the top to the bottom anchors on the inside of your leg.
  • Overwrap with the adhesive bandage using an overlapping spiral with a figure-8 at your knee joint to completely cover the rigid tape. This will help provide extra compression and protection.

 

Patella Tracking Support

• Attach one anchor across the front of your knee cap using with Elastoplast Conforming bandage. Add another anchor over the top but just slightly further towards your hips.
• Apply two horizontal strips of Elastoplast Rigid Strapping Tape to one side of the knee and gently pull them (and your patella) across, up or down towards the correct alignment.

• Clean and dry the skin to ensure tape adhesion.
• Shave the area if needed to avoid discomfort during removal.
• Keep the knee slightly bent to mimic natural movement.

• Use Elastoplast Conforming bandage to apply anchor strips above and below the knee.
• These serve as base points for support and structure.

• Apply using Elastoplast Rigid Strapping Tape diagonally across the knee for ligament support.
• Use vertical or horizontal strips depending on the injury (e.g., patella tracking or ACL).

• Wrap the knee with elastic bandage in a spiral or figure-8 pattern.
• This adds compression and protects the underlying tape.

• Ensure the tape is snug but not too tight.
• Test movement to confirm stability without restricting circulation.

• Gently peel tape in the direction of hair growth.
• Clean the skin and apply moisturiser to prevent irritation.

Find out more about removing tapes.

Knee taping helps reduce strain on knee muscles and joints, supports movement, and protects the knee from further injury. It’s widely used in sports and rehabilitation to manage a painful leg, prevent injuries, and aid recovery.

How Knee Tape Supports and Protects the Knee

• Enhances proprioception (body awareness), improving coordination.
• Reduces stress on ligaments and tendons during activity.

Preventing Injuries and Alleviating Painful Leg Conditions

• Effective in managing arthritis and post-injury recovery.
• Stabilises the knee and joint during movement.
• Offers compression to reduce swelling and inflammation.

• Applying tape over lotions or creams: Reduces adhesion and may cause the tape to peel off prematurely.
• Using rigid medical tape directly on skin: Can lead to skin irritation or damage - always use a base layer or underwrap.
• Taping too tightly: Restricts circulation and may cause numbness or swelling in the leg.
• Taping the back of the knee: Limits mobility and may cause discomfort during bending or walking.
• Skipping skin prep: Dirty or sweaty skin prevents proper tape bonding and increases the risk of skin issues.

Elastoplast offers a range of knee tape and knee strap products designed to protect the knee, support recovery, and relieve pain. Their tapes and supports feature:

• Durability for long-lasting wear
• Flexibility to move naturally with your body
• Support assisting in recovery

Whether you're managing a painful leg, recovering from injury, or preventing strain on knee muscles and joints, Elastoplast has a solution for you.

Our full sports tape range is now available online at elastoplastsport.com.au. Register now to receive 10% off all Elastoplast and Leuko sports tapes and stay up to date with ongoing discounts and promotions.

For further information regarding Elastoplast products, please contact us via email on anz.consumerservices@beiersdorf.com. Carefully read the instructions for use given in our products’ packages.