Taping for Knee Cap Pain: A Guide by Momentum Physio Traralgon

Taping for Knee Cap Pain: A Guide by Momentum Physio Traralgon

Knee cap pain, often known as patellofemoral pain, can be a real pain – it can effect a wide range of people. Whether you’re a weekend warrior, enjoy a walking group, or are regularly in the gym, knee pain can significantly hinder your exercise. At Momentum Physio & Rehab Group in Gippsland, we understand the complexities of knee issues and offer this guide to taping, to help alleviate your knee pain.

See the bottom of this page for an example.

Does Taping Help Knee Pain?

While it’s not entirely known why taping the knee cap helps your pain, it’s a simple, non-invasive method that has helped many of our clients at Momentum Physio & Rehab Group in Traralgon.

Which Tape Is Best for Knee Pain?

Different tapes can be used for different purposes. The main 2 types of taping for knee pain are rigid-tape, or kinesio-tape. We find that neither is better or worse, but trialling both can be helpful.

Generally, for knee pain, we trial rigid-tape first, and then trial kinesio-tape. The rigidity of the rigid-tape can offer a feeling of more support, while the elasticity of the kinesio-tape mimics the skin’s natural flexibility, allowing for full movement.


What Is the Best Strapping for Knee Pain?

The best strapping technique depends on the specific nature of your knee pain. Generally, a “McConnell Taping Technique” is widely used for patellofemoral pain issues. Each strapping technique aims to reduce pain and improve function, tailored to individual needs by our physios.


Is It Better to Tape or Brace a Knee?

The choice between taping and bracing depends on your lifestyle, the specific knee issue, and personal preference. Taping can be adjusted to fit any knee, but it needs to be applied correctly. Braces, on the other hand, are easier to use and can provide more generalised support. The other consideration is skin sensitivity to the adhesive of tape. For many of our clients in Traralgon and Gippsland, a combination of both provides the best results.


How Long Should You Keep Your Knee Taped?

Kinesiology tape can typically be worn for several days, including during showers. For rigid-tape, we recommend removing it after each activity to prevent skin issues. It’s important to give your skin a rest every few days and to monitor for any signs of irritation.


What Are the Pros and Cons of Taping?


  • Customisable support
  • Non-invasive pain relief
  • May help with symptoms of knee instability


  • Requires proper technique to apply
  • Potential skin irritation
  • It is only a temporary solution

In conclusion, taping is a valuable tool in managing knee cap pain, offering relief and support for many people. At Momentum Physio and Rehab Group in Traralgon, we are committed to providing personalised care, including advice on taping techniques to help you move better, with less pain. For more information or to book a consultation, visit us today.

Rigid Taping Methods


1a. Apply hypofix tape from the outside of your knee, to the inside of the knee.

1b. Apply a second strip of hypofix, overlapping slightly with the first strip

2a. Apply the first strip of rigid tape, pulling the kneecap across slightly

2b. Apply a slight downward pressure when placing the tape down

3a/b. Apply 1-2 more strips of rigid tape.

4. The finished taping should look similar to the final image.

5. Before you stand up, bend the knee a few times and make sure all edges are stuck down.

6. Retest your painful movement.

Experience the Momentum difference today!

We believe that modern physio should offer you care across the entire treatment journey to achieve your goals, from pain relief, to strengthening and reducing injury risk. This is why we created our purpose-built facility with access to state of the art technology and equipment.