Can a Patella Band Help Ease Your Knee Pain?

A patella band certainly doesn’t look like much. But the proven relief it can bring to an achy knee can seem nothing short of magical.

We asked sports medicine physician Dominic King, DO, to explain how a patella band works.

What is a patella band?

A patella band is an adjustable strap meant to be worn just below your kneecap. It’s designed to reduce strain on the hardworking tendon that connects your patella (kneecap) and tibia (shinbone).

The patella strap works by applying gentle pressure to the patellar tendon, which changes how force is distributed through the tendon when you do high-impact activities like running or jumping. It also helps limit kneecap movement to reduce pulling on the tendon.

This added stability can minimize pain in the joint as you’re moving around. It can provide welcome knee support during activity if you’re dealing with conditions like patellar tendinitis (jumper’s knee) or patellofemoral pain syndrome (runner's knee).

“It really is amazing what that little strap can do,” emphasizes Dr. King.

It’s also amazing how many names it carries. Aside from being called a patella band, it’s also known as a:

• Patellar tendon strap
• Patella strap
• Knee band
• Knee strap

How to wear a patella strap

Three things matter when you wear a knee band: location, location, location.

The key to delivering pain relief and knee support is hitting the proper pressure point on the patellar tendon. The front center of the strap — where there’s typically a puffy pad or cushion — should sit directly under your kneecap.

“This is where the patellar tendon attaches to the patella,” explains Dr. King.

Tighten the adjustable knee strap until you feel a bit of pressure on the tendon. But avoid the temptation to over-tighten. This is a support band, after all, not a tourniquet. It shouldn’t leave your lower leg feeling numb or tingly.

Using a patella strap on just one troublesome knee is fine, too. It’s not necessary to brace both knees at once.

Limitations of a knee strap

Think of a knee strap like a Band-Aid®: It’s useful to address occasional pain, but it’s not a cure for injuries like patellar tendinitis. Relying on a knee strap to minimize pain during activities may also be a sign that there are broader mechanical issues to address.

“If you’re hurting every time you do an activity, the answer isn’t to just make a patella band part of your regular workout gear,” cautions Dr. King. “You should see a healthcare provider to find the real cause.”

Dr. King adds that a doctor or physical therapist can help identify and resolve underlying knee pain causes, like:

• Ill-fitting shoes
• An off-kilter gait
• Tight leg muscles

Could you benefit from a knee band?

If you’re an active person with an occasionally achy knee, a patella band might be worth buying. Athletes in sports where jumping is a prominent skill — think basketball and volleyball — are prime candidates.

The gentle pressure supplied by a patellar tendon strap can help those who keep their feet closer to Earth, too, including runners, dancers and walkers.

You can find knee straps at sporting goods stores or online. Many options cost less than $20.

“It’s a simple and low-risk way to bring some relief,” says Dr. King.