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How to tape your knee ligament

Want to learn how to tape your knee ligaments yourself? In this guide, we’ll walk you through the process step by step.

If your knee feels unstable or you experience pain on the inner or outer side, this taping method can help provide stability and reduce discomfort, making everyday movements easier. The tape shown here supports both the medial and lateral knee ligaments, improving joint stability. You can choose to apply it on both sides of the knee, or only on the side where support is needed.

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Self-taping the knee ligaments

Tips for getting the best results when taping your knee ligaments:

First, make sure you understand what’s causing the pain or discomfort.
Review the taping instructions carefully before you begin.
Choose the tape color you prefer.
Always apply the anchors without stretch—only the middle section should have tension.
Rub the tape firmly after application to activate the adhesive.
Check for any contraindications that might make taping unsuitable.
On average, tape will stay in place for 3 to 7 days.
You can shower while wearing the tape without issues.
For easier removal, use a bit of oil to loosen the adhesive.

Preparation before taping your knee ligaments

Tape

Shape: I-strips.
Number of strips: 3.
Method: Ligament taping technique applied with maximum tension.

Measuring and cutting the tape

Step

Sit in a position where you can comfortably reach both the inner and outer sides of your knee.
Measure the tape for three strips so they run parallel along the inside and outside of the knee.
Cut each strip about 5 cm shorter, since the tape will stretch to full length when applied with maximum tension.

Applying the tape to support your knee ligaments

Step

Applying tape to the outer knee ligament

Keep your knee fully extended and turn your foot slightly inward.
Tear the backing paper in the center, fold it back on both sides, and apply the middle section of the tape with maximum stretch along the outside of the knee.
Secure both ends of the tape without any tension and rub firmly to activate the adhesive.

Applying tape to the inner knee ligament

Bend your knee slightly and turn your foot outward.
Apply the center of the tape to the inside of the knee with full stretch, then secure both ends without tension.
Press the tape down firmly to ensure proper adhesion.
Place the second strip diagonally across the first using the same method, and smooth it down well.

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Christina’s advice on taping for knee ligament issues

In these self-taping instructions, I’ve selected applications that are straightforward and can usually be done without professional help. To ensure you tape safely, I’m sharing a number of practical guidelines to keep in mind before you start, while applying the tape, and even afterward. These recommendations are based on my years of clinical experience. If your symptoms don’t improve or continue to bother you, always consult a licensed therapist or physician.

Christina Peter

Physiotherapist and Taping Instructor

Disclaimer:
Please note: we emphasize that the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The statements and examples mentioned are based on years of experience from patients and trained therapists.

Contraindications for not using tape: pregnancy, open wounds, bone fractures, unexplained complaints, allergies and skin conditions, medication use such as blood thinners, thrombosis, and fever.
Always consult a specialist before applying tape in these cases.

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