Patellofemoral Pain Syndrome (PFPS), commonly known as runner’s knee, is an irritation that causes pain around or under the kneecap (patella). This condition is one of the most frequent overuse injuries experienced by runners and athletes involved in repetitive knee bending activities. While it is not a cure, applying supportive tape is a well-established, short-term measure designed to alleviate pain during activity. Taping offers immediate mechanical support to the joint, allowing individuals to maintain training volume or daily movement while pursuing a more comprehensive recovery plan.
Identifying Runner’s Knee Symptoms
The primary symptom of runner’s knee is a dull, aching pain localized in the front of the knee, often felt behind the patella. This discomfort increases during activities that involve bending the knee under load, such as running, deep squats, or climbing stairs. Pain can also manifest after periods of prolonged sitting, known as the “theater sign.”
A common underlying cause is patellar maltracking, where the kneecap does not glide smoothly within the groove of the thigh bone (femur). This improper movement leads to friction and irritation of the cartilage on the underside of the patella. Some individuals may also experience a grinding, clicking, or rubbing sensation (crepitus) when they bend and straighten the knee.
Choosing the Right Tape and Stabilization Goal
When addressing runner’s knee, two primary types of adhesive tape are used. Rigid athletic tape, often employed in the McConnell taping technique, is a non-elastic material used to provide strong, restrictive support and a direct mechanical shift of the kneecap. This method aims to physically correct the patella’s alignment, holding it in a precise, non-painful position to reduce friction in the femoral groove.
Kinesiology Tape (KT Tape) is a flexible, elastic, and breathable material that is more comfortable for prolonged activity like running. This tape provides a lighter form of support, working primarily by lifting the skin to reduce pressure and offering proprioceptive feedback to the surrounding muscles. The elastic pull encourages better patellar tracking without severely restricting motion, unlike rigid tape.
Kinesiology Tape is often the preferred choice for athletes seeking temporary, active support due to its availability and comfort during running. Regardless of the tape chosen, the stabilization goal is to mechanically shift the kneecap slightly. This shift minimizes friction and pain during the repetitive motions of running, providing immediate relief while underlying causes are addressed.
Step-by-Step Guide to Patellar Taping
Applying kinesiology tape correctly begins with preparing the skin for maximum adhesion. The application area must be clean, dry, and free of lotions or oils, as these degrade the adhesive quickly. Trimming excessive hair can also significantly improve the tape’s hold during intense activity.
The technique focuses on applying a medial pull to the patella, counteracting the common tendency for the kneecap to track laterally. The runner should sit with the knee slightly bent, placing the quadriceps muscle group in a relaxed position for proper application.
A common method uses two I-shaped strips, cut to span from the side of the kneecap up to the mid-thigh. The first strip, the main stabilizing piece, is anchored without tension on the outer (lateral) side of the thigh, a few inches above the kneecap. The tape is then gently guided around the outer edge of the patella.
As the tape crosses the patella, apply moderate tension (50% to 75% of maximum stretch), pulling the kneecap toward the inner (medial) side of the knee. This controlled tension encourages the desired medial shift in tracking. The end of this strip is then laid down on the inner side of the knee with zero tension to form a secure anchor.
The second strip is applied similarly, often starting just below the kneecap and forming an “X” or “V” pattern to reinforce the medial pull. The ends of both strips (anchors) must always be applied without stretch to prevent skin irritation and ensure long-lasting adhesion. After application, rub the tape vigorously to activate the heat-sensitive adhesive and set the bond.
If the tape causes tingling, numbness, or increased pain, remove it immediately, as this indicates it may be wrapped too tightly or incorrectly. The goal is support and pain reduction, not restricted circulation or discomfort. The tape can typically be worn for three to five days, even while showering, but should be replaced if it peels or causes persistent skin irritation.
When Taping Isn’t Enough
While patellar taping offers immediate relief from runner’s knee pain, it functions only as a temporary aid. Taping does not correct the underlying biomechanical deficiencies that typically cause PFPS, such as muscle weakness or imbalances in the hip and thigh. The tape manages the symptom of pain, allowing the individual to remain active while pursuing long-term solutions.
The root causes of improper patellar tracking often involve weakness in the hip abductors and external rotators, or an imbalance between the quadriceps muscles. Addressing these issues requires a targeted physical therapy program focused on strengthening the hips and improving the dynamic stability of the entire leg. Consistent strength training and gait analysis are necessary to retrain movement patterns and achieve a lasting resolution.
If pain persists despite proper taping or limits daily activities, seeking a professional assessment is highly recommended. A physical therapist can perform a thorough evaluation, identify specific muscle deficits, and create an individualized rehabilitation plan. Relying solely on tape as a substitute for strengthening and professional guidance will likely lead to recurring symptoms once the tape is removed.