Tape a Knee
Are you tired of that nagging pain in your knee? Are you sick of seeing a trainer or therapist every time you have to get your knee taped? Luckily, a competent friend or relative can do it for you! This basic step by step procedure, with pictures at every step, shows you how to tape a knee. Results include: preventing knee injuries, aiding the healing of knee injuries, reducing knee pain, and just increasing support in the knee. Note Read the Tips and Warnings sections first. They will help you.
Contents
Steps
Preparatory
- Obtain materials listed in Things You’ll Need.
- If you have an allergy to sports tape, use a hypo-allergenic base tape underneath the strips of sports tape. You would FIRST lay the strips of base tape exactly like the steps listed in the procedure. You would then place strips of sports tape right over the base tape, repeating the procedure.
- Sit down on a flat surface. The floor suffices, but if another person is doing the taping, an elevated table is better.
- (optional) Place a rolled towel or some similar object under the knee to create an approximate 30 degree angle in the knee.
- This is not required, but it is less strenuous than holding your knee up.
Placing Crossing Strips
- Cut out approximately a {{safesubst:#invoke:convert|convert}} strip of sports tape using scissors or take one strip of pre-cut sports tape. This will be the standard strip length for this procedure.
- Most pre-cut rolls have {{safesubst:#invoke:convert|convert}} strips.
- Place one end of the strip about {{safesubst:#invoke:convert|convert}} above the knee, in the center of the thigh.
- Slowly smooth the strip along the outside of the leg, crossing over the side of the knee. The strip should finish in the center of the calf, below the back of the knee.
- All strips should be placed so that circulation will not be cut off.
- It is best to always have a little tension when placing each strip. Do not pull hard or let the strip hang loose.
- Place one end of another strip of tape (the same length as the first) {{safesubst:#invoke:convert|convert}} below the knee, in the center of the shin.
- Slowly smooth the strip up the outside of the leg, crossing over the side of the knee and intersecting the first strip on the side of the knee. The strip should finish in the center of the thigh, above the back of the knee.
- Repeat steps 2 through 5 on the inside of the knee to mirror the first two strips.
- This should create an X on each side of the knee.
- The ends of both X’s should start and stop in the same place.
Placing Anchors
- Cut out a strip of tape that will go around your whole thigh. This length will vary person to person.
- Place one end of the strip on top of the ends of the two strips already placed, {{safesubst:#invoke:convert|convert}} above the knee.
- Slowly wrap the piece around the leg, covering the ends of the two strips on the back of the thigh, finally finishing right where you started.
- This anchors the crossing strips down.
- Cut out a strip of tape that will go around your whole calf. This length will vary person to person.
- Place one end of the strip on top of the ends of the two strips already placed, {{safesubst:#invoke:convert|convert}} below the knee (just like in step 2, but below the knee).
- Slowly wrap the piece around the leg, covering the ends of the two strips on the back of the calf, finally finishing right where you started.
- This serves as another anchor.
- Admire your work. Remember, this does not guarantee absolute protection or support for your knee.
Tips
- Although these steps can be performed by yourself, best results occur when another person does the taping.
- This is a basic strategy for reducing pain. There are other, more complex ways to tape a knee. This method uses standard non-stretch sports tape. Kinesio tape can be used to tape a knee, but the steps are different.
- If you have leg hair, and would like to keep it, a base tape or other type of pre-wrap should be laid down. Shaving beforehand also works.
Warnings
- If you experience an increase in pain, or numbness, stop what you are doing. If the symptoms persist, seek medical help.
- Please do not attempt this if you have a fracture or other serious injury, or have circulatory problems.
- If you have a skin allergy, consult your doctor before choosing this method of treatment.
- Taping depends on the nature of your injury, and/or your anatomy. Consult a medical professional for advice before you begin.
Things You'll Need
- Sports/Athletic Tape, roll or pre-cut (adhesive, non-stretch, hypo-allergenic)
- Rolled up towel, large water bottle, or some similar object to place under your knee
- Scissors (for a non-pre-cut roll)
- Hypo-allergenic base tape or pre-wrap (optional)
Related Articles
Sources and Citations
- Videos provided by David Letteer
