How to tape for pain below the kneecap

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Pain under the kneecap often happens due to overuse, lack of activity, or muscle imbalances that affect bending and straightening the knee. Weak muscles can put extra pressure on the kneecap. Do you feel pain under your kneecap after sitting for a long time, climbing stairs, or standing up from a squat? If so, this tape method can help. It supports the movement of the kneecap, making it easier to move. Two pieces of tape are used to stabilise it. Along with this treatment, strengthening exercises for the upper leg muscles are recommended.

Using this tape can reduce pain and make your knee more stable, so you can move it more comfortably. It also helps improve your posture by strengthening the upper leg muscles, which support the knee during all movements. With regular practice and dedication, your knee stability can remain even after you stop using the tape.

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 for pain below the kneecap

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 the kneecap


Shape: Y-Tape (long base).
Number of strips: 2.
Technique: Muscle technique (slight pull).

Measuring and cutting the tape

Step 1:

How to tape pain below kneecap

Sit on a chair and measure the length of the bent-knee tape from the middle of the thigh to the bottom of the knee. You will need two tapes, each cut in half lengthways to give two Y-shapes with a base and two long strips.


Applying the tape below the kneecap

Step 1:

How to tape pain below kneecap

Step 2:

How to tape pain below kneecap

Step 3:

How to tape pain below kneecap

Step 4:

How to tape pain below kneecap

Step 5:

How to tape pain below kneecap

Step 6:

How to tape pain below kneecap

Step 7:

How to tape pain below kneecap

Applying the first tape

  1. If possible, keep the knee flexed at a 90 degree angle throughout the treatment.
  2. Carefully tear the release paper where the two strips start. Place the tape on the upper edge of the kneecap and place the base of the tape on the thigh.
  3. After you have secured the base, apply the two separate strips with a slight stretch, on both sides, along the kneecap. Rub the tape on well.

Applying the second tape

  1. Place the unstretched base one hand width below the kneecap, and apply the two strips as the first tape with a slight stretch around the kneecap, finishing with the base at the side of the thigh.
  2. The anchors of the second tape should not end at the base of the first tape, but have contact with the skin. This ensures better fixation.

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.