Knee Strap for Running: How to Choose One for Runner's Knee and Jumper's Knee

Knee pain is one of the most common reasons runners cut a run short. A knee strap for running can help some runners get through their miles more comfortably, but it is not a fit for every kind of knee pain. Here is how to tell whether one is right for you.

Runner's knee vs jumper's knee

Runner's knee (patellofemoral pain)

A dull ache around or behind the kneecap. It is often worse running downhill, on stairs, when squatting or after sitting with bent knees. The core treatment is strength work for the hips and thighs plus sensible changes to your running load.

Jumper's knee (patellar tendinopathy)

Pain in a small spot right below the kneecap, on the patellar tendon. It is common in runners who add hills, speed work or plyometrics. This is where a patellar tendon strap is most targeted, because the pad presses right on the tendon. Learn more in our guide to patellar tendonitis.

When a knee strap helps runners most

• Your pain sits just below the kneecap.
• It shows up with hills, faster running or longer runs.
• You want something light that will not slip or overheat on long runs.

Research on infrapatellar straps in athletes with patellar tendinopathy found less pain during jumping tests with no loss of performance. For runners with tendon pain, that is the goal: run with less pain while you rebuild tendon capacity.

How to choose a knee strap for running

1. A targeted, contoured pad that presses the tendon instead of a flat band that just squeezes.
2. Stays put: a pad that cradles the bottom of the kneecap and a closure that does not loosen as you sweat.
3. Low profile and breathable so it fits under running tights and is comfortable for an hour or more.
4. Sweat-resistant materials that are easy to rinse after a run.
5. A guarantee, so you can find out whether it works for your knee.

How to wear a knee strap while running

• Put it on before your warm-up, with the pad on the tendon just below the kneecap.
• Snug, not tight: two fingers should fit under the band.
• Take it off after your run, and do not sleep in it.

Step-by-step photos are in our patellar tendon strap placement guide.

Don't skip the strength work

A strap helps you train more comfortably. Strength builds a tendon that copes with the miles. Start with our free 14-day Knee Reset and build your running volume back gradually.

This article is general information, not medical advice. If your knee is swollen, unstable, painful at rest or after an injury, or not improving, see a doctor or physical therapist.