In this article you’ll learn 2 simple, proven taping techniques that thousands of athletes use to relieve knee pain and train harder. But first…
What is Runner’s Knee?
Runner’s knee is also called patellofemoral pain. It’s dull, aching pain around the kneecap at the front of the knee.
It’s caused by irritation under the kneecap. And it’s linked to overuse, weak quadriceps, and poor mechanics.
Runner’s knee feels worse going down stairs, squatting, jumping and, of course, running.
The Best Runner’s Knee Treatments
Quadriceps and glute muscle strengthening relieves runner’s knee pain. Trigger point dry needling and taping techniques also offer short-term pain relief (El-Bachiri 2020).
For PT-approved quad and glute strength exercises, check out How to Recover from Quadriceps Injury.
Kinesio Taping vs. McConnell Taping
Kinesiology tape is stretchy, elastic tape designed for pain relief during exercise. It’s purported to increase blood flow and muscle activation.
The McConnell taping technique uses more rigid tape to alter mechanics at the kneecap.
Both taping techniques relieve kneecap pain (Chang 2015). Check out this video to learn how to use kinesio tape for knee pain:
Snag the Amazon’s most popular Kinesio tape here:
McConnell taping is my favorite taping technique for knee pain. It’s effective, easy to learn, and alters kneecap mechanics more than Kinesio tape (Chang 2015).
How to McConnell Tape
Here’s a 3-step guide to use the McConnell taping technique for knee pain relief:
Step 1
With your leg straight and quads relaxed, place Cover Roll tape across middle of your kneecap. For perspective, this is a bird’s eye view of the right knee.
Step 2
Put Leukotape on the Cover Roll tape, pulling the kneecap medially (towards the inside of your leg). This “medial glide” alters kneecap mechanics for pain relief.
Step 3
Put “anchor strips” of Cover Roll tape on the ends of the Leukotape. This prevents the Leukotape from peeling.
That’s it!
This tape job lasts several days. And it’s okay to get it wet in the pool or shower. In rare cases, the tape causes skin irritation. Peel it off if this occurs.
Here’s a video demonstrating the McConnell taping technique. Personally, I don’t wrap the tape as far medially as shown in the video. Too much tape behind the knee feels uncomfortable. Experiment and find what suits you best.
Supplies
Here’s what you’ll need for McConnell taping:
Cover Roll Tape–your base layer
Leukotape–your sturdy tape to “glide” the kneecap
Scissors–to cut the Cover Roll tape. Strong fingers can rip the Leukotape.
Want to try the Kinesio tape first? Grab Amazon’s best Kinesio tape here.
“Is It Working?”
I consider Kinesio or McConnell taping a success with >50% pain reduction.
Here’s how I test it in the clinic: I ask the patient to perform a moderately painful activity–stairs for example–to establish a pain “baseline” before taping. Then, after taping, the patient tests the painful baseline again.
Often a once-painful movement becomes pain-free after taping.
Why Does Taping Relieve Pain?
We know taping works. It’s scientifically proven to relieve runner’s knee pain. But why does it alleviate pain at the patellofemoral joint?
Overall, the mechanisms are a bit unclear. Here’s how taping eases knee pain, according to expert theories:
- Increasing muscle activity
- Improving kneecap tracking
- Enhancing proprioception
- Increasing blood flow to muscles
- Correcting kneecap alignment
- Blocking pain signals to the brain
- Providing more input to central nervous system
Regardless of the exact mechanisms, taping relieves knee pain. Athletes and active individuals use taping to do more and hurt less.
Readers: Have you tried Kinesio or McConnell taping for knee pain? Did it help? Let me know in the comments.
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