How to Wrap a Knee for Running

Protecting the knees is vital for the runner, and knowing the best way to wrap them prior to the workout is important in protecting them from permanent damage.

Things You'll Need

• Paper and pen

Instructions

Preventing Recurring Knee Injuries

1. Find a knee wrap that fits you comfortably by researching the fabrics and materials of which they consist. (See Resources below.)

2. Choose material that won't cover the joint too tightly. By doing that, we could interfere with blood flow to the muscle and bone.

3. 

   Pull into place a knee support such as the one shown below made by Footsmart. It is a supportive, yet light wrap. Many runners are comfortable with something like this.

4. 

   When wrapping a knee with a bandage, hold one end of it with the left hand as you begin to wrap the other end snugly over a straightened knee. The bandage should not be wrapped tightly, to prevent skin discoloration. The bandage should stay flat and smooth and be laid out evenly from approximately three inches above the knee to the same approximate distance below the knee. The end of the bandage should be tacked or safety-pinned securely and snuggly.

Tips & Warnings

• It is so important to see your doctor when you have chronic knee pain that bothers you even when you're not running.

• See a physician before starting any workout program that may impinge on sore knees.

Resources