Knee cap pain, often diagnosed as Patellofemoral Pain Syndrome (PFPS), is a common source of discomfort, especially during activities like climbing stairs or prolonged sitting. This condition involves generalized pain around or under the kneecap, which can significantly limit daily movement and exercise routines. Taping the knee offers a straightforward, non-invasive method that provides temporary relief by mechanically altering the kneecap’s position. This practical tool manages symptoms, allowing you to engage in pain-free movement while addressing the underlying cause.
The Biomechanics of Patellar Stabilization
The patella is designed to glide smoothly within a groove on the thigh bone (femur) as the knee bends and straightens. Pain often occurs when this alignment is faulty, a condition known as poor patellar tracking. In many cases of PFPS, the kneecap is pulled slightly too far toward the outer (lateral) side of the knee, causing excessive friction and pressure on the joint cartilage.
This lateral malalignment increases irritation and discomfort when the knee is loaded during activities. The goal of patellar taping is to create an external, mechanical force that physically redirects the kneecap inward (medially). By holding the patella in a more optimal position, the tape reduces the abnormal pressure on the patellofemoral joint, which often results in a significant reduction in pain and facilitates easier movement.
Supplies and Preparation for Taping
Effective patellar stabilization relies on using the correct materials, specifically a rigid, non-elastic athletic tape. Brands like Leukotape are commonly used because they provide the necessary strong, mechanical pull to influence the kneecap’s position. This rigid tape must be paired with a wider, softer underwrap or fixation tape, such as Hypafix or Cover-Roll. The underwrap protects the skin from the strong adhesive and tension of the rigid tape.
Proper skin preparation is essential to ensure the tape adheres securely and to prevent irritation. Before application, the skin around the knee must be thoroughly cleaned and completely dried to remove oils, lotions, or sweat residue. Since applying rigid tape directly to the skin often causes blistering or irritation, the protective underwrap must be applied first, covering the entire area where the rigid tape will be placed.
Step-by-Step Application of Patellar Taping
To begin the application, sit comfortably with your knee fully straight and the muscles in your thigh (quadriceps) completely relaxed. The relaxation of the quad muscle is essential because it allows the kneecap to be easily repositioned for the taping process. The foundation of this technique, a variation of the McConnell method, is the placement of the fixation tape. This tape should cover the skin on the front of the knee from the outer side to the inner side, crossing directly over the kneecap.
Next, tear off a strip of the rigid athletic tape, approximately four to six inches long. Place one end of this rigid tape onto the outer edge (lateral side) of the patella, anchoring it firmly to the underwrap. This serves as the starting point for the corrective pull.
The most important step involves manually moving the kneecap and applying the tape tension simultaneously. Use the thumb and index finger of one hand to gently push the kneecap directly inward (medially), aiming to correct the lateral tilt. While holding the kneecap in this corrected position, smoothly pull the rigid tape across the front of the kneecap and secure it to the underwrap on the inner side (medial side) of the knee.
The tape must be applied with significant tension on the lateral-to-medial pull. This tension should create wrinkles or bunching in the underwrap on the medial side, confirming the kneecap has been shifted. Apply a second strip of rigid tape directly below the first one, using the same technique to reinforce the medial glide and ensure stability. No tape should ever be wrapped completely around the back of the knee, as this can impede circulation and restrict movement. After application, rub the tape firmly to activate the adhesive and ensure a strong bond for activity.
Duration of Wear and When Taping is Not Enough
The rigid tape application is generally intended for short-term use, often worn only during the activity that causes pain, such as a workout or a long walk. If worn constantly, it should be removed and reapplied every one to three days to check the underlying skin for any signs of irritation or blistering. If the tape becomes wet or begins to peel, it should be removed promptly to prevent skin maceration or damage.
Taping is a management tool, not a permanent solution, and should always be used as part of a broader rehabilitation plan. If your knee pain fails to improve after taping, or if you experience worsening pain, numbness, increased swelling, or an inability to bear weight, consult with a healthcare professional. These symptoms indicate the need for a formal diagnosis and structured treatment, as long-term relief for PFPS depends on addressing underlying issues like muscle imbalances, specifically strengthening the inner quadriceps muscle (vastus medialis obliquus).