Let’s get one thing straight right off the bat: taping is brilliant for support, pain relief, and helping you move better — but it’s not a magic cure. Think of it like a good braai side dish: it makes everything better, but it’s not the whole meal.
Here at Broadacres Physio in Broadacres, Fourways, we use kinesiology tape (that colourful, stretchy stuff you see on athletes) every single day to help our Johannesburg patients with everything from runner’s knee to office-worker neck pain. The best part? Once we show you how, most people can do basic taping at home between sessions.
I’ve lost count of how many times a client has messaged me a selfie of their wonky self-taping attempt with “Is this okay?!” (Usually… it’s close enough 😅). So today, I’m giving you the exact simple techniques we teach in the clinic — no fancy equipment needed, just a roll of kinesio tape (RockTape, KT Tape, or any decent brand from Dis-Chem works fine).
These are supportive techniques only — if you have sharp pain, swelling, or something that feels seriously wrong, come see us first at Broadacres Physio before slapping tape on. Ready? Let’s roll (literally).
1. Knee Support for Runner’s Knee or Patellar Tracking Issues (The Classic “I Run Around Fourways and My Knee Hates Me” Fix)
This is the one we do most often. Perfect for that annoying pain under or around the kneecap after a long run on Witkoppen Road or a weekend game of soccer.
What you’ll need: Two strips about 25-30 cm long.
How to do it:
- Sit with your knee bent at about 90 degrees (foot flat on the floor).
- Take the first strip, tear the backing in the middle, and peel off just the centre part.
- With ZERO stretch, stick the middle of the tape just below your kneecap.
- Now gently straighten your knee while rubbing the ends of the tape upwards on either side of the kneecap (slight stretch on the ends — about 20-30%).
- Second strip: Cut a shorter “I” strip, tear in the middle again, apply with no stretch directly over the sore spot under the kneecap, then rub the ends upwards with a little stretch.
Why it helps: The tape gently lifts the skin, reduces pressure on the patella, and gives your knee a little “hug” to remind it to track properly.
Pro tip: Shave the area if you’re hairy — otherwise removal feels like waxing. Ask me how I know.
2. Lower Back Support (For That “I Sat in Traffic Too Long” Ache)
Lower back pain from long drives on the N1 or hours at your Fourways desk? This one’s a lifesaver.
What you’ll need: Four strips, each about 25 cm (or two longer ones cut in half).
How to do it:
- Stand with good posture (or slightly bend forward if that feels better).
- Take two strips and make a big “X” over the sore spot — anchors at the top and bottom with no stretch, gentle stretch (30-50%) across the middle where it crosses your lower back.
- Add two horizontal strips across the middle of the X for extra support (again, anchors no stretch, middle slight stretch).
Why it helps: It offloads the lumbar muscles, improves proprioception (your body’s awareness), and just feels supportive when you’re moving around.
Wear it for 3-5 days — it even survives showers.
3. Shoulder/Posture Tape (The “I Slouch Over My Laptop” Reminder)
Perfect for the rounded-shoulder crew who spend all day on screens in Johannesburg offices.
What you’ll need: Two long strips (about 35-40 cm).
How to do it:
- Reach one arm across your body (like you’re giving yourself a hug).
- Start the first strip at the front of your shoulder, run it across your upper back with 25-50% stretch, and finish near your spine.
- Second strip: Start mid-back, reach the opposite arm forward, and lay the tape from back to front across the shoulder with gentle stretch.
- Rub it all down to activate the adhesive.
Why it helps: It gently pulls your shoulders back, cues better posture, and reduces strain on the neck and upper traps. Clients tell me it feels like someone’s constantly saying “stand tall!”
4. Shin Splints or Calf Support (For Hikers and Runners)
If you’re pounding the pavements around Broadacres or training for Two Oceans, this simple calf tape can take the edge off.
What you’ll need: Two strips per leg.
How to do it:
- Point your foot downwards (like pressing a gas pedal).
- Start the first strip at your heel, run up the inside of your shin/calf with gentle stretch.
- Second strip up the outside.
- Finish with anchors around the ankle and just below the knee (no stretch on anchors).
Why it helps: Reduces muscle vibration and supports the tissues that get overloaded.
Important Caveats (Because We Actually Care About You)
- Tape is support — not treatment. It won’t fix the underlying cause (weak glutes, poor running form, bad ergonomics, etc.).
- If your skin gets irritated, take it off immediately.
- Never tape over open wounds or if you’re allergic to adhesive.
- If pain increases with tape, remove it and come see us.
- These are simplified home versions — for complex issues, let us do a proper assessment and application at the clinic.
Real Story from the Clinic
Last week, Thabo — a 29-year-old IT guy who works in the new offices near Montecasino — came in hobbling with knee pain from weekend football. We taped his knee, taught him the runner’s knee method, and gave him a few glute exercises. He WhatsApped me three days later: “Bru, the tape is holding up through showers and I actually ran 5 km without pain!” That’s the kind of win we live for at Broadacres Physio.
Want to Get It Done Right?
If you’d rather have a professional do it the first time (and learn properly), pop in to Broadacres Physio in Broadacres, Fourways. We’ll tape you up, show you exactly how to replicate it at home, and sort out the root cause so you don’t need tape forever.
Book online at www.baphysio.co.za — mention “home taping” in the notes and we’ll make sure you leave with a roll of tape and the confidence to use it.
Stay moving, stay supported, and keep enjoying everything Fourways has to offer — pain-free.
Chat soon! Your friendly neighbourhood physios at Broadacres Physio — keeping Johannesburg on its feet, one strip of tape at a time.
Take Control of Your Pain Today
Don’t let pain or stiffness hold you back. Heat and cold therapy at Broadacres Physio in Broadacres, Fourways can help you manage discomfort, recover faster, and live an active life. Our expert physiotherapists are ready to guide you with personalized, science-backed care.
Ready to feel the difference? Visit www.baphysio.co.za to book your appointment today. Let Broadacres Physio help you thrive in Fourways, Johannesburg!
📍 Visit us at Broadacres Physio in Fourways
📞 Call us on 011 467 8300
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Let’s get you moving, healing, and thriving — the way your body was designed to.
Broadacres Physio – Where Healing Starts With Understanding
At Broadacres Physio, we believe that healing starts by understanding you. By treating the underlying causes — not just the symptoms — we give you the tools, knowledge, and support to reclaim your health and stay pain-free for the long run.
Let’s keep you moving. Book your session today at www.baphysio.co.za.
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