This guide breaks down the research on knee taping for PFPS, teaches you two evidence-based techniques, and explains exactly when and how to use tape as part of your recovery strategy.

Understanding PFPS in BJJ Athletes

Patellofemoral pain syndrome (PFPS) describes pain where your kneecap (patella) meets your thighbone (femur). The cartilage behind your kneecap gets compressed and irritated, creating that characteristic anterior knee pain.

Why BJJ Athletes Get PFPS:

1. Repetitive kneeling Hours spent on your knees during training creates constant compression on the patellofemoral joint.

2. Deep flexion positions Guard retention, bottom positions, and deep squatting load the patellofemoral joint maximally—up to 6x body weight.

3. Muscle imbalances Weak VMO (vastus medialis oblique—inner quad muscle) and weak glutes allow poor patellar tracking.

4. Hip weakness When hips lack strength and control, the knee compensates, creating excessive internal rotation and patellar maltracking.

5. Training volume Multiple sessions per week without adequate recovery prevents tissue adaptation.

Characteristic PFPS symptoms:

• Pain behind or around kneecap

• Worse with stairs (especially descending)

• Painful after sitting (called "theater sign")

• Grinding or clicking sensations

• Pain during/after training

• Difficulty squatting deep

The Research: Does Knee Taping Actually Work?

A 2017 systematic review by Logan et al. analyzed all available evidence on taping for PFPS. Here's what they found:

Study overview:

• 235 participants across 5 studies

• Follow-up ranged from 45 minutes to 1 year

• Two main taping methods tested: Kinesiology (KT) tape and McConnell taping

Key Findings:

1. Taping alone does NOT significantly reduce pain Applying tape without any other intervention provides minimal benefit. This contradicts the marketing claims of many taping products.

2. Taping + exercise is superior to exercise alone When combined with proper exercise therapy, taping enhances pain reduction and function beyond exercise alone.

3. Exercise is the critical component Groups that exercised showed improvement regardless of whether they used real tape or placebo tape. Exercise drives recovery; tape facilitates it.

4. Taping works as a complement, not a cure Best strategy: Use tape to allow pain-free movement during rehab exercises, not as standalone treatment.

Research Conclusions:

✅ Knee taping can be a useful adjunct to exercise therapy
❌ Evidence does NOT support taping alone to resolve PFPS
✅ Best practice: Tape enables pain-free exercise, which creates lasting change

How and Why Taping Helps PFPS

Taping doesn't "heal" your knee. Here's what it actually does:

Mechanism 1: Improves patellar tracking Tape provides external support that helps your kneecap track properly in the femoral groove. This reduces friction and compression on irritated cartilage.

Mechanism 2: Reduces pain perception Tape stimulates mechanoreceptors in the skin, which can inhibit pain signals through the gate control theory of pain.

Mechanism 3: Provides proprioceptive feedback The sensation of tape on your skin increases body awareness, potentially improving movement quality.

Mechanism 4: Allows pain-free exercise By reducing pain during movement, tape enables you to perform corrective exercises that build strength and fix the root problem.

Important: Tape is a tool, not a solution.

The actual problem with PFPS stems from:

• Weak VMO (inner quad)

• Weak glutes (especially gluteus medius)

• Poor hip control

• Patellar maltracking patterns

Corrective exercises targeting these issues create lasting recovery. Tape facilitates the rehab process.

Technique 1: Kinesiology (KT) Taping

KT tape is elastic, moves with your body, and works well for training environments.

When to Use KT Tape:

• During BJJ training sessions

• Pre-competition warmup

• While performing rehab exercises

• Daily activities if needed

KT Tape Application for PFPS:

Equipment needed:

• One roll of kinesiology tape

• Scissors

• Clean, dry skin (shave if very hairy)

Strip 1: Patellar support (most important)

1. Position: Sit with knee bent 90 degrees

2. Measure: Cut strip long enough to go from 2 inches above kneecap to 2 inches below

3. Anchor: Place first 2 inches above kneecap with NO stretch

4. Apply: Stretch tape to 25-50% (mild to moderate tension)

5. Direction: Apply downward, wrapping around the sides of kneecap

6. End: Last 2 inches below kneecap with NO stretch

7. Purpose: Provides medial glide, pulling kneecap slightly inward

Strip 2: VMO activation (optional but recommended)

1. Position: Knee straight or slightly bent

2. Measure: 6-8 inch strip

3. Placement: On inner thigh, above kneecap, angled toward VMO muscle

4. Stretch: 15-25% tension

5. Purpose: Provides proprioceptive cue for VMO activation

Strip 3: Support strip (optional for extra support)

1. Horizontal placement across kneecap

2. 25% stretch in the middle

3. No stretch on ends

4. Purpose: Additional patellar stability

Application Tips:

• Rub tape vigorously after applying to activate adhesive

• Round corners of tape ends to prevent peeling

• Apply 30 minutes before activity for best adhesion

• Can last 3-5 days if applied properly

• Remove slowly in direction of hair growth to avoid skin irritation

Why KT Tape for BJJ:

✅ Flexible and moves with your body
✅ Stays on during sweaty training
✅ Allows full range of motion
✅ Can shower with it
✅ Provides continuous support over multiple days

Technique 2: McConnell Taping

McConnell taping is rigid, provides stronger correction, but less practical for training.

When to Use McConnell Tape:

• During rehab exercises (not training)

• When you need maximum patellar correction

• Short-term use (hours, not days)

• When KT tape hasn't provided enough support

McConnell Tape Application:

Equipment needed:

• Rigid sports tape (white athletic tape)

• Hypoallergenic underwrap (optional but recommended for skin protection)

• Scissors

Application:

1. Underwrap (optional): Apply thin layer around knee for skin protection

2. Assessment: Identify your patellar maltracking:

   • Most PFPS involves lateral tracking (kneecap pulled outward)

   • Palpate kneecap position while bending knee

   • Feel for excessive lateral movement

3. Corrective strip:

   • Starting position: Lateral (outer) edge of kneecap

   • Direction: Pull tape medially (inward) with firm tension

   • Ending position: Medial (inner) side of knee

   • Purpose: Physically pulls kneecap into better tracking position

4. Support strip:

   • Horizontal strip across kneecap

   • Moderate tension

   • Reinforces medial correction

5. Test: Bend and straighten knee—pain should reduce significantly if applied correctly

McConnell Tape Characteristics:

✅ Provides strongest mechanical correction
✅ Immediate pain relief if tracking is the issue
❌ Not flexible—limits range of motion
❌ Cannot get wet
❌ Only lasts a few hours
❌ Not practical for training

Why McConnell for Rehab Only:

McConnell taping is excellent for diagnostic purposes (if pain improves dramatically, tracking is your issue) and for performing rehab exercises pain-free. But it's too rigid and short-lasting for training.

The Complete PFPS Recovery Strategy

Taping should be one component of a comprehensive approach:

1. Identify and Fix the Root Cause

Hip assessment: Test your glute strength, especially gluteus medius. Single-leg stance, lateral band walks, and clamshells reveal weaknesses.

VMO assessment: Watch your kneecap during squatting. Does it dive inward? That's weak VMO and poor hip control.

Solution: Targeted strengthening—see our 5 Ways to Help Painful Knees for specific exercises.

2. Corrective Exercise Program

Key exercises:

• VMO activation: Terminal knee extensions, squats with band around knees

• Glute strengthening: Clamshells, side-lying leg raises, single-leg deadlifts

• Hip control: Single-leg balance, lateral lunges, step-downs

• Quad strengthening: Progressive squat depth, Spanish squats

Frequency: 4-6 days per week, 15-20 minutes

3. Activity Modification

During flare-ups:

• Avoid deep squatting temporarily

• Modify guard work (less deep positions)

• No explosive jumping/plyometrics

• Reduce training volume by 30-50%

4. Strategic Taping

Use tape to:

• Enable pain-free exercise

• Support during training sessions

• Reduce pain during competition

• Provide proprioceptive feedback

Don't rely on tape to:

• Fix the problem without exercise

• Substitute for proper strengthening

• Mask severe pain that requires rest

5. Progressive Return

Week 1-2: Focus on rehab exercises with tape
Week 3-4: Light technical drilling with tape
Week 5-6: Moderate training intensity, tape as needed
Week 7+: Full training, tape for confidence/prevention

When to Use Each Taping Method

Use KT Tape when:

• Training or competing

• Need multi-day support

• Want maximum flexibility

• Performing dynamic movements

Use McConnell Tape when:

• Performing rehab exercises

• Need diagnostic assessment

• Require maximum correction

• Short-term use (single session)

Use No Tape when:

• Strength is restored

• Pain-free movement achieved

• Proper tracking re-established

• 4-6 weeks into recovery

Goal: Progressively reduce tape dependency as strength improves.

Common Taping Mistakes

Mistake #1: Relying on tape alone Tape without exercise won't fix PFPS. You're masking symptoms, not addressing causes.

Mistake #2: Applying with wrong tension Too loose = ineffective. Too tight = circulation issues and skin irritation.

Mistake #3: Poor skin preparation Applying to sweaty, oily, or hairy skin reduces adhesion. Clean and dry skin is essential.

Mistake #4: Using tape as a crutch long-term If you still need tape after 8-10 weeks of proper rehab, the exercise program isn't working or you're not doing it consistently enough.

Mistake #5: Wrong direction For PFPS, tape should generally pull the kneecap medially (inward). Random taping patterns don't work.

When to Seek Professional Help

See a healthcare provider if:

• No improvement after 6-8 weeks of proper rehab + taping

• Pain getting progressively worse

• Severe pain (7+/10) with minimal activity

• Clicking/catching/locking sensations

• Knee giving way or instability

• Swelling that doesn't resolve

Our I3 Model Assessment determines whether your knee pain stems from incomplete mechanics, an incident, or structural injury requiring different intervention.

Conclusion

Knee taping for PFPS works—but only as part of a complete recovery strategy. Research clearly shows that taping enhances exercise therapy but doesn't replace it.

Key takeaways:

1. Taping alone doesn't fix PFPS - must be combined with corrective exercise

2. KT tape is best for training - flexible, durable, allows full movement

3. McConnell tape is best for rehab - strongest correction, diagnostic value

4. Tape enables pain-free exercise - this is its primary benefit

5. Fix the root cause - weak hips and VMO create the problem

6. Progressive reduction - wean off tape as strength improves

Start with taping to enable pain-free movement, but invest the real work into corrective exercise. That's what creates lasting recovery.

Related Resources:

• 5 Ways to Help Painful Knees from BJJ

• BJJ Knee Injuries Hub

• Knee Joint Gapping Technique

• Anterior Knee Pain Relief Exercise

• Free Knee Injury Guide