How to Tape a Knee

Thứ bảy - 27/04/2024 01:15
Coping with an injured or painful knee is hard, but taping it can provide some relief. Not only that, but taping your knee also adds support for your knee. To tape your knee, you'll need to first place crossing strips on either side of...
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Coping with an injured or painful knee is hard, but taping it can provide some relief. Not only that, but taping your knee also adds support for your knee. To tape your knee, you'll need to first place crossing strips on either side of your leg, framing your knee. Then, anchor your straps by wrapping more tape around your knee. If you have a tape allergy, you should apply a hypo-allergenic base, first.

Part 1
Part 1 of 2:

Placing Crossing Strips

  1. Watermark wikiHow to Tape a Knee
    Great options include the floor or an elevated table, depending on what's available to you. Although a table may make it easier for someone else to wrap your knee, you need to make sure it's stable.[1]
  2. Watermark wikiHow to Tape a Knee
    This should put your knee at a 30 degree angle. Although you don't have to do this, it makes it easier to hold your knee in place during the wrapping.
    • Without the support of a towel or similar object, you may find it too tiring or painful to hold your knee in place.
    • If you don't want to use a towel, you could try a water bottle or a round foam massaging roller.
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  3. Watermark wikiHow to Tape a Knee
    Use scissors to cut your tape. If you're using pre-cut tape, simply pull the strips off the roll, as they're needed. This will be the standard strip length for this procedure.
    • Most pre-cut rolls have 14 inch (35.6 cm) strips.
  4. Watermark wikiHow to Tape a Knee
    Place one end of the strip about 4 inches (10.2 cm) above the knee, in the center of the thigh. Then, slowly smooth it down along the outside of your leg, crossing over the side of your knee.[2]
    • 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.
  5. Watermark wikiHow to Tape a Knee
    Place one end of a second strip of cut tape about 4 inches (10.2 cm) below the knee, in the center of the shin. Slowly smooth the strip up the outside of your 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.[3]
  6. Watermark wikiHow to Tape a Knee
    Repeat steps 2 through 5 on the inside of the knee to mirror the first two strips.[4]
    • 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.
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Part 2
Part 2 of 2:

Placing Anchors

  1. Watermark wikiHow to Tape a Knee
    This length will vary person to person. You may want to measure your thigh before you cut the tape so that you don't waste any.
  2. Watermark wikiHow to Tape a Knee
    Place one end of the strip on top of the ends of the two strips already placed, which should be 4 inches (10.2 cm) above the knee. This will be the top of your "X."[5]
  3. Watermark wikiHow to Tape a Knee
    Go slowly so that your application is even. Cover the ends of the two strips on the back of your thigh. Finally, finish where you started.
    • This anchors the crossing strips down.
  4. Watermark wikiHow to Tape a Knee
    This length will vary person to person. You may want to measure the tape before you cut it so that you don't risk wasting a piece.
  5. Watermark wikiHow to Tape a Knee
    Place one end of the strip on top of the ends of the two strips already placed, which should be 4 inches (10.2 cm) below your knee. Slowly wrap the piece around the leg, covering the ends of the two strips on the back of the calf. You should finish in the same place where you started, creating a circle around your leg.[6]
    • This serves as another anchor.
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Warnings

  • If you experience an increase in pain, or numbness, stop what you are doing. If the symptoms persist, seek medical help.
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  • Please do not attempt this if you have a fracture or other serious injury, or have circulatory problems.
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  • If you have a skin allergy, consult your doctor before choosing this method of treatment.
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  • Taping depends on the nature of your injury, and/or your anatomy. Consult a medical professional for advice before you begin.
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  • Taping your knee does not guarantee absolute protection or support for your knee
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Things You'll Need

  • Sports/athletic tape - roll or pre-cut (adhesive, non-stretch, hypo-allergenic)
  • Rolled up towel, large water bottle, or similar object to place under your knee
  • Scissors (if your tape is not pre-cut)
  • Hypo-allergenic base tape or pre-wrap (optional)

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