How to Tape an Injured Knee
A knee injury is one of the most annoying and frustrating injuries you can get, especially if you are on your feet all day because of your job or school. However, taping an injured knee is quite simple and can be extremely effective if you do it correctly.
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Things You'll Need
- Rigid strapping tape (Elastoplast Sport 38mm)
- Elastic adhesive bandage (Elastoplast Sport 75mm)
Instructions
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Begin by placing the 38 mm roll of tape under the heel of the knee you will be taping. This will provide the knee with a 10-degree angle, which is perfect for taping.
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Take the elastic adhesive bandage (75 mm), and wrap a firm band directly above the knee, as well as below. These are called anchors.
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You will then add two additional anchors on top of the 75 mm bandage. To do this, you will use the 35 mm rigid strapping tape. Make sure that these anchors are firm, but not too tight so that circulation is hindered.
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Apply two straps of the rigid strapping tape (38 mm) diagonally to the knee. Take the first strap and place it on the outside of the calf, and then cross it over the inside of the knee and finishing it on the inside of the thigh. You will then take the second strap and start on the inside of the calf, moving upwards/diagonally towards the inside of the knee and finishing the movement by ending it on the outside of your thigh. These straps will basically start at the bottom anchor and then end at the top anchor.
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To increase knee-support, repeat these steps several times.
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Apply two additional straps to the inside of your leg. These straps must go from the top anchor to the bottom anchor.
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With a figure-8 movement, take the adhesive bandage (75 mm) and overwrap the knee. You will want to completely cover the rigid tape.
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Tips & Warnings
You will want the tape to be firm, but not too constricting.
Do not over-exert your injured knee, as this can cause further injury that could require surgery.
