When you’re out for a jog or climbing downstairs, does the front of your knee ever hurt? It might feel like something in your knee is grinding or popping. Sometimes you might even have swelling or buckling in the knee when this pain occurs.

Want to know how to get rid of it? Tape. What you are possibly experiencing is your kneecap slipping out of place. This can be a very uncomfortable situation.



Here’s how to use Kinesio taping for patellar tracking and reduction of knee pain.

Kinesio Sounds Like Kinesiology, Right?

Right! Kinesiology is the study of how your body moves. Kinesiologists often work in sports medicine and physical rehabilitation organizations to help people improve their physical performance. 



Kinesio tape is one tool they might use to assist in the pain people feel in the tendons, joints, and muscles when undertaking activity. Understanding why your body moves and how that can provoke pain is an important first step into feeling better.

What Is Kinesio Taping?

Kinesio tape – or kinesiology tape – is a flexible tape applied directly to the skin that is used to support muscles and tendons during exercise and activity.

Dr. Kenzo Kase invented Kinesio tape to be used for autonomic, neurological, and orthopedic issues. It is made with cotton fabric and medical-grade acrylic adhesive. It is safe for use by those with latex allergies. 

You can keep your Kinesio tape on for several days, even in the shower.

While wearing the Kinesio tape, you should not feel limitation in your movements but rather relaxation or stimulation in your taped muscles.

Pulling on the skin with tape may help reduce inflammation in the tissues below it. The pull creates space for lymphatic draining so that the cause of inflammation can reduce. It also likely helps with circulation and healing injuries.

Tape can be applied in a variety of patterns, including “X” and “Y” shapes for different benefits. Placement of tape is largely patient-led as they must identify where the pain occurs during movement.



As research and experience improve, different types of Kinesio tape are developed. For instance, some have a different pattern in the adhesive to help achieve a new lift of the skin. A skilled practitioner can help you find the right tape for your own set of issues.

The Importance of Knee Alignment

If your knees are not properly aligned you will likely experience significant knee pain. Sometimes pain occurs due to osteoarthritis and surgery can be used to correct the misalignment.



Other times, knee alignment issues happen due to tendon issues or the kneecap moving around unexpectedly. Corrections for this can be less intensive, including using Kinesio tape.

What Is Patellar Tracking?

When experiencing patellar tracking, the patella or kneecap slips out of place during activity. This can be very painful. 

Kinesio taping for lateral patellar tracking aims to move the kneecap back to the center after it slips to the outside. Likewise, kinesio taping for medial patellar tracking tries to move the kneecap back to the center after slips toward the inside.

When people suffer from anterior (front) knee pain, it may be due to a condition such as Patellofemoral Pain Syndrome. 

When this occurs, it is important to regain proper knee alignment by using something like Kinesio tape to keep the kneecap in place. Doing so can reduce pain enough to continue pursuing activities.



The ability to stay active without pain is essential to a healthy life. 

How Can A Chiropractor Help?

The main goal of Kinesio taping is to reduce pain. Whether you have a condition like Patellofemoral Pain Syndrome or are recovering from an injury, Kinesio taping by your chiropractor can help get you back into the game. 

Your chiropractor may first have a look at your muscles. They will also likely have you walk around to assess your gait. This will help identify any other problems that may be the cause or a contributing factor to your pain. 



If you are rehabilitating an injury, this may be just one of several steps you use to improve your pain and movement. Talk with your chiropractor to come up with a plan and get back out there.

Applying Kinesio Tape

You will be evaluated to see what part of the knee hurts with movement. For many, pain may run from their patellar tendon to their quads. 

Kinesio tape should be applied along the area that hurts. In that case, the tape is applied from the top of the shin bone, over the kneecap, to the center quad. It should be held taut before adhering to the skin.

When assisting with patellar tracking, it is important to avoid taping in a direction that would encourage dislocation. 



One example of technique is to tape directly under the kneecap, starting from the outer, lateral side, and pulling the tape taut toward the inner knee. To increase support, layer a second piece of tape over the top of this tape with a partial overlap.

Can I Apply Kinesio Tape Myself?

Yes. Once you learn how to apply Kinesio tape to support the issues you are physically having, you won’t need to return to your chiropractor for each reapplication. Kinesiology tape is available for around $5-15 in your average drug store.



However, if you are working on a detailed rehabilitation plan with your chiropractor to improve your movement and lessen your pain, make sure to keep up with your appointments. They can assess your application of the Kinesio tape or even help apply it in a new way as your pain improves.

Use Kinesio Taping For Patellar Tracking

If you have been experiencing knee pain when you squat, go down stairs, or jog, you might have patellar tracking issues. Keep your kneecap safe and pain-free when you use Kinesio taping for patellar tracking.