How to Tape for Patellofemoral Joint (PFJ) Pain with Kinesiology Tape
Learning how to tape effectively can be a game-changer for managing injuries, especially when you're still in training and juggling multiple responsibilities. Many clinicians and trainers pick up taping skills on the job, but finding the time to volunteer as a sports trainer can be challenging when you’re on a tight budget and balancing work with your studies.
We get it. That’s why we’ve created an online taping course, giving you access to high-quality videos and step-by-step guides from the comfort of your home. These resources aren’t just for you—they’re also invaluable teaching tools for your clients, helping them understand their treatment and take an active role in their rehabilitation.
Here’s a sneak peek into how to tape your knee for anterior knee pain (pain at the front of your knee) or if you need support for your patella or knee tracking.
Why Use Kinesiology Tape for PFJ Pain?
Kinesiology tape, or K-tape is a flexible tape designed to support muscles and joints without restricting movement. When applied correctly, it can help reduce pain, improve patella tracking, and provide the support you need to stay active while managing PFJ pain.
Step-by-Step Guide to Taping for PFJ Pain
What You’ll Need:
Kinesiology tape: Choose a quality brand that sticks well to the skin.
Scissors: For cutting the tape to the right length.
Clean, dry skin: Ensure the area is free from oils or lotions to help the tape adhere better.
Step 1: Measure and Cut the Tape
Cut two strips of K-tape, each about the length of your patella (kneecap).
Round the edges of the tape to prevent it from peeling off prematurely.
Step 2: Apply the First Strip
Start by positioning the knee in a slightly bent position—about 20-30 degrees of flexion.
Anchor the first strip on the lateral side (outside) of the knee, just below the patella.
Gently pull the tape across the patella, applying light tension as you bring it toward the medial side (inside) of the knee.
Anchor the tape just above the patella on the medial side. This strip will help guide the patella medially to improve tracking.
Step 3: Apply the Second Strip
Anchor the second strip on the medial side (inside) of the knee, just below the patella.
Pull the tape gently across the patella, applying light tension as you bring it toward the lateral side.
Anchor the tape just above the patella on the lateral side. This strip helps guide the patella laterally and provides additional support.
Step 4: Smooth the Tape Down
Ensure both strips are smoothed down without any wrinkles or gaps.
Rub the tape gently to activate the adhesive, ensuring it sticks well to the skin.
Step 5: Test the Tape Job
Ask the client or patient to move their knee through its range of motion to ensure the tape is comfortable and provides the desired support.
The tape should stay in place without causing any discomfort or restricting movement.
When to Use This Taping Technique
This taping method is ideal for individuals experiencing:
Anterior knee pain: Pain located at the front of the knee, often due to patellofemoral joint dysfunction.
Patellar tracking issues: When the patella doesn’t move smoothly within the femoral groove, leading to discomfort or instability.
Support during activity: This tape job allows for continued activity while providing the necessary support to the knee.
Taping is a valuable skill that can enhance your ability to manage injuries and support your clients. Whether you’re taping for PFJ pain, shoulder stability, ankle support, or plantar fascia issues, having the right technique is key.
Ready to learn more? ...
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