Patellofemoral Pain Syndrome (PFPS), commonly known as Runner’s Knee, is characterized by a dull, aching pain around or directly beneath the kneecap (patella). This discomfort often increases during activities that involve repeatedly bending the knee, such as running, squatting, or climbing stairs. PFPS is frequently linked to overuse, muscle imbalances, or poor patellar tracking. Taping the knee is a common, non-invasive self-management technique aimed at providing immediate pain relief and mechanical support. This application influences the path the kneecap takes during movement, which reduces the stress causing the pain.
Selecting the Right Tape and Preparing the Skin
Kinesiology tape is the preferred choice for self-taping PFPS due to its elastic properties, which allow for a full range of motion while providing support. This flexible, cotton-based tape works by slightly lifting the skin, which is thought to improve circulation and reduce pressure on pain receptors. Rigid athletic tape, while effective for stabilizing the patella (McConnell Taping), is non-elastic and limits movement, making it less suitable for activities like running.
Proper skin preparation is necessary before applying any tape to ensure optimal adhesion and prevent irritation. The area around the knee must be thoroughly cleaned with soap and water or rubbing alcohol to remove oils, lotions, or sweat that interfere with the adhesive. The skin must be completely dry before application. If body hair is dense, trimming it may be helpful, as peeling tape from hair can be uncomfortable and cause premature lifting.
To facilitate the tape application, position the leg with the knee slightly bent, typically at a 20 to 30-degree angle, and the muscles relaxed. This semi-flexed position ensures the tape is applied across the largest surface area without being overstretched immediately upon movement. Applying the tape in this resting position helps it adhere properly and allows it to stretch appropriately once activity begins.
Step-by-Step Taping Technique for Runner’s Knee
The goal of this kinesiology taping technique is to encourage the patella to track slightly inward (medially), which can relieve the pressure associated with PFPS. Begin by measuring and cutting two strips of tape, each long enough to span from the middle of the thigh to just below the kneecap. Tear the backing paper in the middle of the first strip to create a central application zone.
With the knee slightly bent, place the exposed center of the first strip horizontally directly below the kneecap, forming a support sling. Gently pull the tape’s tails upward along the sides of the patella, applying a light to moderate tension of about 25 percent. The ends (anchors) of the tape must be laid down onto the skin without any stretch to prevent irritation.
For the second strip, which provides the medial correction, anchor the tape onto the outer side of the thigh, a few inches above the kneecap. Guide the tape across the top of the kneecap, pulling it with a moderate tension of roughly 50 percent toward the inner side of the knee.
Secure the end of this second strip onto the inner side of the leg below the kneecap, ensuring the last two inches are placed down with zero tension. Once both strips are in place, firmly rub the entire surface of the tape with your hand for several seconds. This friction generates heat that activates the adhesive for a lasting bond.
Troubleshooting and Knowing When to Seek Expert Help
A common issue following tape application is the edges lifting or peeling, especially where the tape crosses a joint line or is applied with too much tension at the anchor points. If the tape causes discomfort, itching, or skin redness, it may indicate adhesive sensitivity or that the tape was applied with excessive stretch. In such cases, the tape should be removed immediately to prevent a rash or blistering.
When it is time to remove the tape, do so slowly and carefully to protect the skin from damage. Peel the tape back parallel to the skin surface, rather than pulling it straight up and away, which minimizes stress. Applying baby oil or a similar product to the tape surface can help dissolve the adhesive, making the removal process gentler.
While self-taping can be an effective short-term pain management tool, it is not a substitute for a comprehensive rehabilitation plan. Consult a medical professional, such as a physical therapist or sports medicine doctor, if your knee pain is sharp, includes a locking or clicking sensation, or is accompanied by significant swelling. Persistent pain that fails to improve after two weeks of correct taping and activity modification indicates that a professional diagnosis is necessary.