Inner knee pain (medial knee pain) often arises from structures on the inner side of the joint, such as the Medial Collateral Ligament (MCL) or the medial meniscus. Therapeutic taping offers a non-invasive, temporary method to provide support and stability while allowing full movement. The primary mechanism involves providing proprioceptive feedback, reminding the joint and muscles to maintain proper alignment. Taping can also create a gentle lift on the skin, potentially improving circulation and reducing pressure on pain receptors. Taping should never substitute a professional medical diagnosis or a comprehensive treatment plan.
Preparing the Knee and Taping Materials
Gather a roll of elastic Kinesiology tape and sharp scissors. Kinesiology tape is preferred because its flexibility mimics the elasticity of the skin and moves with the body. Proper skin preparation is important to ensure the tape adheres securely and remains effective.
Thoroughly clean the knee area with soap and water or rubbing alcohol to remove oils, lotions, or sweat that could compromise the adhesive bond. The skin must be completely dry before application. If you have dense hair, trimming or shaving the area is recommended to prevent irritation upon removal. Position the knee in a slightly bent, relaxed state (20 to 30 degrees) to stretch the skin and allow the tape to provide support through the full range of motion.
Step-by-Step Taping for Inner Knee Support
The most common method for supporting the inner knee (MCL) uses a two-strip Kinesiology tape application for targeted stabilization. Measure the first strip to extend from about four inches below the joint line on the inner shin, diagonally across the medial knee, to four inches above the joint line on the inner thigh. The second strip should be slightly shorter to cross over the center of the first strip directly at the point of pain.
Use scissors to round the corners of all tape ends, which reduces the likelihood of premature peeling. To start, tear the backing paper of the longest strip two inches from one end. Apply this first anchor point to the inner shin below the joint with zero tension to prevent blistering and ensure a long-lasting bond.
Gently bend the knee to the 20 to 30-degree position and peel the paper backing down the strip’s length. Apply the middle section of the tape over the MCL, stretching the tape to a tension level of approximately 50 to 75%. This moderate to high tension provides mechanical support and increased proprioceptive feedback.
Secure the final two inches of the top end to the inner thigh, ensuring this second anchor is also applied with zero tension. Repeat this process with the second, shorter strip, applying it diagonally across the first strip to form an ‘X’ shape directly over the painful spot. Overlapping the tensioned sections creates a focused zone of support that limits excessive inward movement.
Once both strips are in place, rub the entire application firmly with your hand for several seconds. The heat generated from the friction activates the adhesive and ensures a complete bond with the skin. The final taped area should cover the medial joint line with two overlapping, tensioned strips, providing maximum support without restricting overall flexibility.
Cautions and When to Remove the Tape
Properly applied Kinesiology tape can be worn for three to five days, maintaining its therapeutic effect even through showering and light exercise. Monitor the skin beneath and around the tape for adverse reactions, especially within the first few hours after application. Remove the tape immediately if you experience persistent itching, burning, severe redness, or blisters, as these indicate irritation or an allergic reaction.
Observe your lower leg and foot for signs of compromised circulation, such as numbness, tingling, or blue discoloration, which suggests the tape was applied too tightly. When removing the tape, never rip it off quickly, as this can damage the skin. Peel the tape off slowly, rolling it back on itself while simultaneously pressing the skin down in the opposite direction.
Applying baby oil or taking a warm, soapy shower can help loosen the adhesive before removal. If your inner knee pain persists, intensifies, or returns quickly after removal, consult a physician or physical therapist for a professional evaluation and a definitive treatment plan.