How to Wear a Patellar Tendon Strap

A patellar tendon strap only works when it sits in the right place. Put it a little too high and it presses on your kneecap. Put it too low and it misses the tendon completely. This guide shows exactly where a patella strap goes, how tight it should be and when to wear it.

Where does a patellar tendon strap go?

The strap goes on the patellar tendon: the thick band that runs from the bottom of your kneecap (patella) to the bump at the top of your shin bone (the tibial tuberosity). On most adults that is a soft spot about one to two finger widths below the kneecap.

Our strap has a contoured 3D silicone pad with a U-shaped dip on its top edge. That dip should sit just under the bottom of the kneecap, so the firm part of the pad lands right on the tendon.

How to put on a patella strap in 3 steps

1. Sit and bend your knee. Bending the knee to about 90 degrees makes the tendon easier to find. Press gently below the kneecap: the tendon feels like a firm cord.
2. Place the pad. Line up the U-shaped dip with the bottom edge of your kneecap and center the pad on the tendon, not on the bone.
3. Wrap and fasten. Bring the band around the back of your leg and close the hook-and-loop strap. Then stand up and take a few steps.

How tight should a patellar tendon strap be?

Snug, not tight. You should feel firm, even pressure on the tendon, and you should still be able to slide two fingers under the band at the back of your leg. If you notice tingling, numbness, throbbing or a cold foot, loosen it right away.

When should you wear it?

• During the activities that bring on the pain: running, jumping, court sports, squats, hiking downhill or long stair sessions.
• Put it on a few minutes before you start and take it off when you finish.
• Wear one on each knee if both knees bother you. That is why every box comes with a pair.

Should you wear a patella strap all day?

Most people do best wearing it for activity rather than all day. Take it off between sessions to let the skin breathe, and do not sleep in it. If your knee hurts even at rest, that is a reason to see a doctor or physical therapist rather than wear a strap for longer.

Common mistakes

• Too high: the pad sits on the kneecap instead of under it.
• Too tight: more pressure is not better. Aim for firm and comfortable.
• Twisted band: the pad should sit flat and centered on the front of the leg.
• Relying on the strap alone: a strap is a support. Pair it with a gradual strengthening routine like The Knee Reset.

When to see a professional

See a doctor or physical therapist if your knee is swollen, gives way, locks, hurts after a fall or twist, hurts at night, or has not improved after a few weeks. A strap is not intended to diagnose, treat or cure any condition.

Still not sure about fit? Email hello@patellartendonstrap.com with a photo and we will help you place it.