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  • Writer's pictureLuke Nelson

Taping for runners' knee

Updated: Jun 24, 2022

🤕Knee pain? Try this simple taping!💡

Taping can be useful for those with kneecap pain, patellofemoral pain or runners' knee.⁣ Here is a simple taping technique that might help!

🔹Get 2 strips of tape approximately 15cm long. You can use different types of tape including rigid tape, or stretchy tape as shown in this video.⁣

⁣🔸Apply the tape to the outside of the knee, then whilst applying the tape to the inside of the knee, gently push the kneecap inwards with the other hand. You only need to go to the inside of the knee, don’t wrap around the back.

🔹Repeat the same with the second piece of tape, slightly overlapping the first piece.⁣

Test the tape to ensure it's not too tight, then you are good to go!🏃‍♂️

🔑If the taping is going to help, we like to see a reduction in pain by at least 2 points (scoring out of 10, with 10 being the worst pain). So if it doesn’t improve your pain, then don’t worry about using it.

🙋🏼‍♀️How does it work? We used to think it was due to re-positioning the knee cap, but we now know that is NOT to be ⁣the case. So it's likely the tape is providing some neurological input.

❗️Whilst taping can help to reduce the pain, it’s important you examine & address other contributors such as load management, appropriate recovery & strength.

👋Runners, save & share this with your friends suffering knee pain!









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