How to tape inner and outer knee ligaments

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Are you experiencing instability in your knee or feeling pain on the inside or outside of it? This tape method can help stabilse your knee, ease discomfort, and improve movement. The tapes used support the ligaments on both the outer and inner sides of the knee, which boosts stability. You can apply the tapes on both sides of the knee or just on the inside or outside, depending on your needs.

Christina peter

Christina’s advice when taping your knee

When taping your knee, it’s crucial to choose a tape that provides strong adhesion and support. That’s why I recommend CureTape kinesiology tape. For regular use, CureTape Classic or Art is ideal. However, if you’re engaging in extreme sports or swimming, opt for the extra sticky CureTape Sports variant!

Christina Peter, Sports Physiotherapist and Tape Instructor for CureTape since 2003

How to tape inner and outer knee ligament problems

Tips for Effective Knee Taping:

  • Make sure you understand what’s causing the pain or discomfort
  • Check if there are any reasons why taping might not be a good idea.
  • Before you start, read the instructions carefully.
  • Choose a tape colour or print that suits your style!
  • Round of all the edges to prevent peeling.
  • Avoid stretching the tape at the beginning and end.
  • Rub the tape firmly for better adhesion; warmth helps activate the adhesive.
  • You can shower or swim with the tape on; just pat it dry gently afterward, avoiding vigorous rubbing.
  • To remove the tape easily, use body or massage oil.

Preparation for taping knee ligaments


Shape: I-Tapes.
Number of strips: 3.
Technique: Ligament technique (maximum/full stretch).

Measuring and cutting the tape

Step 1:

Step 2:

  1. Sit in a position where you can easily reach the inside and outside of the knee.
  2. Measure the required tape length of the three tapes. They must be parallel to the outside and inside of the knee.
  3. Cut the tapes about 5 cm shorter, as the full stretch on the tapes will make them several centimetres longer.

Applying the tape

Step 1:

Step 2:

Step 3:

Apply tape: outer knee ligament

  1. Bring the knee into a straight position and turn the foot slightly inwards.
  2. Tear the release paper from the tape in half, fold the paper away on both sides, and apply the middle part to the outside of the knee under full tension.
  3. Position the two anchors without tension and rub the tape firmly into place.

Apply tape: inner knee ligament

  1. Bend the knee slightly and turn the foot outward.
  2. Place the middle part of the tape on the inside of the knee with a full stretch, then place the two anchors without a stretch.
  3. Attach the tape and rub it well.
  4. Now place the second tape slightly crosswise over the first tape using the same application technique and rub it well.

The knee should immediately feel more stable. If this is not sufficient, you can also additionally apply the tape application for stabilisation of the knee or kneecap.

Learn how to tape

Want to learn how to apply tape yourself*? We have created the ultimate guide for that! This helpful guide contains:

  • 30 taping instructions for common injuries that taping can help you with
  • 176 pages of clear written instructions
  • 200 step-by-step instructions accompanied by photo’s, illustrations and scannable video’s through QR codes

What are you waiting for? Order your copy today!

*This book is intended for people who want to tape an injury or complaint themselves. If uncertain about the complaint, consult a physiotherapist.

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Who are we?
THYSOL is the manufacturer of the kinesiology tape brand CureTape. As CureTape, we have been training and supplying professionals for almost 25 years. And consumers now know how to find us too! By manufacturing all our tapes in our own factory, we can guarantee the best quality!

Please note that the indicated tape applications and information on our website about the possibilities with kinesiology tape have not yet been scientifically proven. The statements and examples mentioned are based on long-term experiences of patients and trained therapists.

Contraindications not to tape: pregnancy, open wounds, broken bones, unexplained complaints, allergies and skin diseases, use of medication such as blood thinners, thrombosis and fever. Always apply tape in consultation with a specialist.