How to Use Kinesio Tape for Knee Pain

Kinesio tape is a great tool to help reduce pain and increase the healing process.

That being said, it is not the final fix for your knee pain. For all our runners, most of our past clients have had hip imbalances that contributed to their knee pain. 

Most of the runners we have come across are quad dominate. Quad dominance tilts the pelvis forward due to the over active quad muscles giving the false sense of your hamstrings being tight.

The pelvis tilting forward put the hamstrings in an already stretched position and typically is associated with knee and low back pain.

Stretching the hamstrings would not be recommended if this was your unique issue.  

Massage Therapists are not always available, so we are going to give you some self-massage techniques on top of using Kinesio tape for knee pain.


Before using Kinesio Tape for Knee Pain Apply The Following Techniques

We mentioned quad dominance earlier in the post. Below is the soft tissue technique to massage the quads using a foam roller. 

Now apply the Kinesio tape using this general taping technique. This technique can be used prior to a run or event.

Allow for maximum adhesion by applying at least 30-60 minutes prior to an activity. 

Using Kinesio Tape for Lateral(side) Knee Pain

When getting more specific, outside knee pain can be caused from a tight Tensor Fascia Latea(not a coffee) and the Glutes.

Below is a picture on how these muscles attach to the long tendon called the Illiotibial Band or IT band for short.

This tendon will not lengthen on its own.

The muscles attaching to the IT Band are one of the things to alleviate the tension you feel on the outside of the knee. 

fix outside knee pain

Here are the Soft tissue techniques to do prior to using Kinesio tape for your lateral knee pain.

Use kinesio tape for lateral knee pain by performing the technique below.

Now is the time to address the hamstrings.

The final Soft tissue video below will show you how to perform techniques to hamstrings and the Inner muscles of the leg. The adductors. 

For Inside Knee Pain use the following technique.

Using Kinesio tape can use up some tape pretty quickly depending on the frequency of use. So here is tip to make the tape last a little longer.

WHEEW! That is how you use kinesio tape for knee pain. Please share this page with who you think could benefit from this information.

If you would like an e-book that has all the techniques shown above click the button down below.

It is also filled with more techniques for the rest of the body with photos and instructions. 

Thank you for spending some time here, talk soon,


Check out our Intro to Kinesio Tape Book