How to Wrap a Rehabilitating Knee

Knee sprains and strains hurt, and they may keep you from comfortably participating in your favorite activities. But you don’t have to stay sidelined long. Wrapping an injured knee is one of the most effective ways to stabilize the damaged area and speed the healing. Wrapping a hurt knee compresses the injury, which reduces swelling

Things You'll Need

• Bandage wrap
• Safety pin

Instructions

Wrap the Knee

1. Apply the bandage by holding the end of the wrap to the lower back of the knee.

2. Pull the bandage around the front of the knee and continue wrapping around the back. Overlap the beginning of the bandage snugly, so that it stays in place after your remove your hand.

3. Continue to wrap the bandage around and upward, overlapping the bandage each time and covering the entire knee.

4. Secure the bandage with a safety pin, or by tucking the end back into the wrap. The bandage should be wrapped snugly, but not uncomfortably tight.

Heal the Hurt Quickly

1. Stop strenuously using the injured joint immediately. Rest the knee to start the recovery.

2. Apply ice to the affected area right after the injury. The cold will reduce the swelling. Though it’s uncomfortable at first, the pain will dull after a few minutes. Apply ice for 20 minutes and remove it for 90 minutes. Repeat this "off-and-on" technique at least twice a day for the first 72 hours after the initial injury.

3. Elevate the injured leg to reduce pain, swelling and bruising, as it allows fluids from the swollen area to drain.

Tips & Warnings

• The bandage wrap should only be worn during periods of activity. Never wear a bandage wrap while sleeping.