Patellofemoral Pain Syndrome, commonly known as “runner’s knee,” is characterized by pain around or beneath the kneecap (patella). This pain arises from the patella not tracking smoothly in the groove of the thigh bone (femur) during knee movement. Taping the kneecap is a non-invasive method used to temporarily change the patella’s alignment, which reduces pain and allows for participation in physical activity and rehabilitation exercises. While taping alone is not a cure, it is a useful tool to manage symptoms and facilitate recovery. This guide provides practical steps for self-application of a common patellar taping technique.
Essential Supplies and Skin Preparation
Effective patellar taping requires specific materials and careful skin preparation to ensure maximum adhesion and comfort. Types of tape include rigid, non-elastic athletic tape (often combined with a thin underwrap for McConnell taping) and elastic Kinesiology tape. Kinesiology tape is generally recommended for self-application because its stretch and flexibility make it easier to manage when working alone.
Before application, the skin must be clean and dry, as lotions, oils, or sweat prevent the adhesive from sticking properly. If the area has significant hair, shaving it improves adhesion and makes tape removal less uncomfortable. For sensitive skin, a skin preparation spray can be applied and allowed to dry before taping to create a protective layer. Always round the corners of tape strips after cutting them, which reduces the likelihood of the edges peeling up prematurely.
Step-by-Step Patellar Taping Application
The goal of patellar taping is to achieve a “medial glide,” pulling the kneecap slightly toward the center of the body to correct improper lateral tracking. We will focus on a simplified Kinesiology taping method for this correction. Begin by measuring and cutting two strips of Kinesiology tape, each long enough to span from the outside of the thigh, across the kneecap, and anchor on the inside of the lower leg.
Start the application with the knee slightly bent at about 20 to 30 degrees, which is a comfortable position for the patella. Locate the kneecap, and place the anchor of the first strip on the outside of the thigh, just above the kneecap, without stretching the tape. This anchor point secures the tape for the corrective pull.
Next, gently push the kneecap toward the inside of the leg to initiate the medial glide. While maintaining this correction, peel the backing from the tape and apply a moderate stretch (typically around 50% of the tape’s maximum) as you pull it across the front of the kneecap. The tape should pass directly over the center of the patella.
Secure the final portion of the tape to the skin on the inside of the lower leg without tension, creating a second anchor. This ensures the corrective tension is held only over the kneecap and not at the ends of the strip, which could cause skin irritation. Rub the entire strip firmly to activate the adhesive, as heat helps the glue bond to the skin.
The second strip can be applied similarly, overlapping the first strip by about one-third to reinforce the corrective pull. Alternatively, this strip can be applied at a slight angle to address any excessive tilt of the kneecap. After applying the second strip, ensure there are no wrinkles or creases in the tape, as these can cause uncomfortable pressure points on the skin.
Monitoring Effectiveness and Knowing When to Consult a Professional
The effectiveness of patellar taping should be noticeable almost immediately upon standing or performing the activity that usually causes pain, such as running or climbing stairs. Successful application should lead to an immediate or near-immediate reduction in pain during movement, which is the primary indicator that the alignment correction is beneficial. If the taping provides no relief, or if the pain intensifies, the tape should be removed immediately.
Kinesiology tape can typically be worn for three to five days, even through showering, but it should be patted dry gently afterward. Regularly check the skin beneath and around the tape for signs of irritation, such as redness, itching, or blistering, which indicate a reaction to the adhesive or excessive tension. If any numbness, tingling, or increased swelling occurs in the lower leg, the tape must be removed at once, as this may signal restricted circulation.
Self-taping is a temporary measure, and professional consultation is necessary if the pain is severe, fails to improve after a few attempts at taping, or returns as soon as the tape is removed. A physical therapist can assess the underlying biomechanical issues, such as muscle weakness or imbalance, and provide a rehabilitation program. If you are over the age of 40, or if the pain is accompanied by a popping sound or significant swelling, a doctor should be consulted to rule out other conditions, such as arthritis or a meniscal tear.