How to Tape a Knee

Coping with an injured or painful knee is difficult, but taping it can help. Not only that, but taping your knee adds support to it. To tape your knee, start by placing crossing strips on both sides of your leg, framing your knee. Wrap more tape around your knee to secure your straps. If you have a tape allergy, you should start with a hypoallergenic base.

Part 1 Placing Crossing Strips

1. Place your feet on a flat surface and take a seat. Depending on what you have available, great options include the floor or an elevated table. While a table may make it easier for someone else to wrap your knee, you must ensure that it is stable.

2. Elevate your knee with a rolled towel or something similar (optional). This should result in a 30 degree angle in your knee. Although you are not required to do so, it makes it easier to keep your knee in place during the wrapping process.

Holding your knee in place without the assistance of a towel or similar object may be too tiring or painful.

If you don’t want to use a towel, you can use a water bottle or a round foam massaging roller instead.

3. If you are allergic to sports tape, use a hypoallergenic base. The base layer, which goes beneath your tape, will protect you from allergic reactions. Before you begin wrapping your knee, make sure that it is completely covered in a base layer.

Wrap your knee with the base layer in the same manner that you would wrap your actual sports tape. Simply wrap your knee as you normally would, but use the base layer instead of your sports tape.

Apply your sports tape after your base layer is in place.

4. Strips of 14–15 inch (35.6–38.1 cm) sports tape Cut your tape with scissors. If you’re using pre-cut tape, simply pull the strips as needed from the roll. For this procedure, this will be the standard strip length.

The majority of pre-cut rolls have 14-inch (35.6-cm) strips.

5. Place the strip on your knee. Place one end of the strip in the centre of the thigh, about 4 inches (10.2 cm) above the knee. Then, smooth it down the outside of your leg, crossing it over the side of your knee.

The strip should end below the back of the knee, in the centre of the calf.

All strips should be placed in such a way that circulation is not disrupted.

When placing each strip, it is best to have a little tension. Do not pull too hard or allow the strip to hang loosely.

6. Add the next strip, beginning below the knee and working your way up. Place one end of a second strip of cut tape in the centre of the shin, about 4 inches (10.2 cm) below the knee. Smooth the strip slowly up the outside of your leg, crossing over the side of your knee and intersecting the first strip on the side of your knee. The strip should end above the back of the knee, in the centre of the thigh.

7. Wrap the strips around the inside of your knee. Steps 2 through 5 should be repeated on the inside of the knee to mirror the first two strips.

This should result in an X on both sides of the knee.

Both Xs’ ends should begin and end in the same place.

Part 2 Placing Anchors

1. Make a strip of tape that wraps around your entire thigh. This length will differ from person to person. You may want to measure your thigh before cutting the tape to avoid wasting any.

2. Put the first anchor strap on. Place one end of the strip on top of the ends of the other two strips, 4 inches (10.2 cm) above the knee. This will be the point at which your “X” will be completed.

3. Wrap the piece of fabric around the leg. Take your time so that your application is even. Cover the back of your thigh with the ends of the two strips. Finally, return to where you began.

This secures the crossing strips.

4. Cut a strip of tape long enough to wrap around your entire calf. This length will differ from person to person. To avoid wasting a piece of tape, you should measure it before cutting it.

5. Begin this anchor at the bottom of your “X.” Place one end of the strip on top of the ends of the two strips that have already been placed, 4 inches (10.2 cm) below your knee. Wrap the piece around the leg slowly, making sure to cover the ends of the two strips on the back of the calf. You should finish in the same spot where you began, with a circle formed around your leg.

This acts as yet another anchor.

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