This next application is for ilotibial band pain by the knee, commonly seen in cycling and running injuries though also other overuse activities. For this application, the ideal position is to go
ahead and lay on your side- this makes it easier to bring the leg down-placing
the IT band in a stretch position and also having the knee flexed to approximately 60 degrees. We are going to indicate the site of pain by
a red dot- your site may vary slightly we will just use that to indicate where we are taping. Our first piece is going to be an I-strip I am going to tear the paper off the anchor- and
lay that anchor down (again with no tension) above that sight of pain by about 3-4 inches. As I lay this tape down I am not putting any
tension on that tape- I am just bending it around the knee and again laying that anchor down with no tension. (again just so we can identify that sight of
pain I put another red dot right where that would be underneath that first piece) For our second piece of tape I am going to tear an I strip, and this time I am going to cut the strip into two smaller I-strips. And with this first one I am going to tear
this paper in the middle of the tape. This time with full tension on this piece I am going
over that site of pain and laying the anchors- or the ends down with no tension (no tension on this side). Ok, and that second piece I am tearing, full stretch- I am trying to lay these ends down- again no tension, but also over an area of skin and not so much over
an area of tape that I have already laid down. And that is the application for IT Pain by the knee.

29 thoughts on “KT Tape: IT Band Pain”

  1. so wut would be a good therapy or recommendation of taking care of the knee i have pain exactly there… can u help?

  2. @m0na333 Ice and stretch, possibly getting on a foam roller to help massage the area. Another good thing to do is to get a patella tendon strap and where it on the side instead od the front.

  3. I did gett a knee injury for 4years ago in 8th grade at school when i was running it poped and got Acl,Mcl injury but now 4years after the injury still have very much pain and some day i can almost not walk. I have kneepads and tape but nothing helps what do i do next???/hope getting anwser …

  4. I know for sure ITBS, but the medial portion of both of my knees began hurting about a week ago. Is it ok to tape for the IT Band and medial knee pain at the same time?

  5. I have a pain about an inch or two from the red dot on her knee towards the foot. I have looked everywhere to find out what it could be. It is painful when running. Could this be ITBS?

  6. I busted my Bursa Sac at Football practice. While this happened, I strained my I.T band, closer to the "Gerdy's Tubicle". Is there a way to wrap that to get a little more support?

  7. Go on to our website on to our "Ask an Expert" forum and describe your injury and they'll come back with a custom application for you. You can also do the same thing on our FB page.

  8. hello.. m doing a research on KT tape for ITB friction syndrome. so can you please give me reference to the technique you have used here… please mail me on [email protected]…. waiting for your reply..

  9. Question..I'm a freshman in college majoring in Athletic Training, What exactly does stretching/not stretching the tape do? is that just for comfort on the athlete so it doesn't irritate the skin? Or is there more?

  10. The stretch of the tape determines the strength of the recoil which provides support. It also lifts the skin up and away from the inflamed area which helps decrease pressure and pain as well as promote increased circulation for more rapid recovery.

  11. I have a question – I have been experiencing outer knee pain which I believe is IT band related. Should I use this method of application, or the method you have listed under "outer knee pain" on the KT tape website? From what I can tell the difference in the "outer knee pain" application seems to be that the longer piece goes on top instead of underneath, and has a 25% stretch instead of 0% stretch. Any guidance would be much appreciated!

  12. Slight Hip FLEX, 60deg knee FLEX, hip ADD (with an unintended hip IR and tibial ER), creates no change in absolute length of the ITB. Hip flex/IR and knee ER approximates the ITB attachments, while hip ADD moves the ITB attachments apart. ITB shortening requires hip ABD at least. Hip FLEX and knee EXT would shorten ITB (Hip EXT and knee FLEX would also shorten ITB), which is based on the position the ITB origin (TFL, Glut max) relative to the Lat Fem Condyle and Gerdy's tub. Thoughts?

  13. Yes. That's actually the whole idea behind it. We want you to be able to stay active while you heal. Let us know how it goes!

  14. If the pain is below and outside the knee nearer to Gerdy's tubercle, would you just move the "red dot" there and proceed as you show, or would it be a different configuration?

  15. I have pain about and inch or two from the middle of the crease of the inside of my knee which video should I watch?

  16. I am a runner and a physician. I suffer off and on with IT band issues. While almost all of the therapeutic measures mentioned in this video and other websites are correct (brief time off, rest, stretching, icing, anti-inflammatory medication,KT-tape type products,braces,bands (above the knee) etc THIS IS NOT THE FULL STORY. These all miss the underlying cause and definitive treatment. The IT band is a fairly inflexible band of tissue stretching from the upper outer hip to the lateral knee. The main cause of the problem is weakness of the muscles that stabilize the pelvis. This weakness (and muscle imbalance) leads to a very subtle tilting (rocking or swaying side to side) of the pelvis with each stride. This eventually leads to irritation of the path of least resistance of the IT band which is the attachment at the lateral knee. If you want to SOLVE this problem simply google and youtube IT band injuries so you understand the condition but then search for exercises (most are found on youtube) targeted at strengthening the glutes and other muscles that stablize the pelvis. After a few weeks of daily strengthening exercises your pelivs will remain more stable as you run and your IT band will experience less motion and irritation and eventually you will be injury free (for example–foam rolling is great but you can't really roll out hard plastic like you can bread dough. Your IT band is not bread dough–it's more like tire tread). I think you get the idea–now go out there and get healthy.
    Happy running!

  17. This has definitely helped with the video instructions and also help tolerate my knee pain. The K.T. holds up great for the Spartan Races.

  18. Shaving the legs was nut only issue since it just doesn't stick on a hair and sweat combination. Else it did wonders for me, been using it for 6 years now. 👌🏼Great stuff

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