Taping your knee can significantly reduce pain during activities like running, walking on stairs and squatting.
The most effective way to tape you knee can be different for each person, and research shows that tailoring it to your needs may optimise how much pain reduction you get. You may wish to discuss this with your physiotherapist who can assess your knee and find the most effective way for you.
Based on the best evidence available, the following taping technique may be worth trying:
Some people can have allergies to the tape required, or get tired of taping their knee. In these instances, there are bracing options which aim to achieve similar things to the tape.
Additionally, using a medially directed realignment brace while exercising leads to better outcomes in patients with knee cap pain than exercise alone after 6 and 12 weeks of treatment.
Barton 2014. Patellar taping for patellofemoral pain: a systematic review and meta-analysis to evaluate clinical outcomes and biomechanical mechanisms.
Petersen 2016. Evaluating the potential synergistic benefit of a realignment brace on patients receiving exercise therapy for patellofemoral pain syndrome: a randomized clinical trial.