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Guide · knee

How to apply kinesiology tape to the knee

Many people use tape around the knee for a feeling of support and stability during running, squats, hiking and long days on their feet. This guide shows a simple two-strip application you can do yourself in a few minutes.

Before you start

  • Clean, dry skin — no cream, oil or sweat. Apply about 30 minutes before activity.
  • Cut your strips: Two I-strips, each about 20–25 cm (roughly the length from mid-thigh to mid-shin). Round the corners.
  • Anchors and ends go on with no stretch; only the middle of a strip is stretched.
  • Round every corner so the tape doesn't catch on clothing.
Line drawing of the knee with kinesiology tape placement shown as teal strips

Steps

  1. Sit with the knee bent to about 90°

    Rest your foot on a step or chair so the skin over the front of the knee is slightly stretched.

    Tension: none

  2. Anchor the first strip below the knee

    Tear the backing 5 cm from one end and stick that anchor to the outside of the shin, just below the kneecap, with no stretch.

    Tension: none

  3. Wrap around the outside of the kneecap

    Peel the backing as you go and lay the strip in a curve around the outer edge of the kneecap, finishing on the outside of the thigh.

    Tension: light to medium

  4. Repeat on the inside

    Take the second strip from the same anchor point and curve it around the inner edge of the kneecap, finishing on the inner thigh. The two strips form a loose 'V' or teardrop shape around the kneecap.

    Tension: light to medium

  5. Lay the last 5 cm with no stretch and rub

    Finish each strip with an unstretched end, then rub the whole length firmly with your palm for 20–30 seconds to warm the adhesive.

    Tension: none

How long it stays on and how to remove it

Applied this way, the tape usually stays on for 3 to 5 days, through showers and training. To remove it, hold the skin with one hand and peel the tape back slowly in the direction of hair growth — in the shower or with a little oil if you prefer.

Good to know

Tape is for comfort and support during activity. If you have an injury or a health concern, speak to a GP or physiotherapist before using it.

What you need

Energelbo Starter Kit laid out in an open kraft-white box: one black tape roll, tape scissors and an A5 printed application guide

Starter Kit

1 × tape roll, 5 cm × 5 m — choose black, beige or blue

£16.99 incl. VAT

Details

Questions about taping the knee

Can I run or cycle with tape on my knee?

Yes. The tape is elastic and made to move with you. Apply it about 30 minutes before activity so the adhesive has time to set.

Which tape should I use for the knee?

A standard 5 cm roll works well. Pre-cut 25 cm strips are convenient if you'd rather not measure and cut.

The tape is lifting at the ends. What did I do wrong?

The ends were probably applied with stretch or the corners weren't rounded. Lay the last 5 cm of every strip with no stretch, round the corners and rub the tape to warm the adhesive.