How to Wrap Your Knee With Kinesio Tape: 12 Steps

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How to Wrap Your Knee With Kinesio Tape: 12 Steps
How to Wrap Your Knee With Kinesio Tape: 12 Steps
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Dealing with an injured or sore knee is a challenge, but sports tape can bring some comfort. Not only that, it also supports the knee. To use it, you must first place cross ribbons on both sides of the leg, circling the joint. Then secure them by wrapping more tapes around the knee. If you are allergic to tape, apply a hypoallergenic foundation first.

Steps

Method 1 of 2: Placing Cross Ribbons

Step 1. Sit on a flat surface

Good options would be the floor or a raised table, depending on what is available. While the table makes this process easier for some, it must be very stable to fulfill the purpose.

Step 2. Elevate the knee with a rolled-up towel or similar object

This will put it at a 30° angle. While not necessary, this Step helps keep your knee in place throughout the entire process.

  • Without the support of a towel or other object, you may feel tired or painful while holding your knee in the same position.
  • If you don't want to use a towel, use a water bottle or foam massage roller.
Tape the Knee Step 1

Step 3. If you are allergic to tapes, apply a hypoallergenic foundation

This layer, which will be under the tapes, will protect you from any allergic reaction. Remember to cover your entire knee with this foundation before you begin wrapping it.

  • It is best to place the base on the knee using the same method as when handling sports tapes. Just follow the procedures for wrapping the joint, but using the base instead of the tape.
  • Once in place, tapes can be applied over it.

Step 4. Cut 35 to 40 centimeters of sports tape

Use scissors to make the process easier. If you are using ribbons that have already been cut, simply pull them from the roll as needed. This will be the default length for this procedure.

Most rolls of this type come with ribbons pre-cut to approximately 35 centimeters

Step 5. Apply the tape to the knee

Place one end 4 inches above your knee, mid-thigh. Then slowly smooth it along the side of the leg, passing over the side of the knee.

  • The tape should end in the middle of the calf, below the back of the knee.
  • All tapes must be positioned so as not to impede normal circulation.
  • It's best to have a little tension when putting on each of the tapes. Avoid pressing them too hard to make them too loose.

Step 6. Place the next ribbon, starting below the knee and moving up

Place one end of the second ribbon approximately 4 inches below the knee, in the middle of the shin. Smooth it slowly along the outside of the leg, past the side of the knee and crossing the first tape. It should end mid-thigh, over the back of the knee.

Step 7. Apply the tapes to the inside of the knee

Repeat steps two through five on the inner knee area, mirroring the first two ribbons.

  • This will create an X on each side of the knee.
  • The ends of both X's start and end in the same place.

Method 2 of 2: Firming with More Tapes

Step 1. Cut a tape that wraps around the entire thigh

This length varies from person to person. It may be useful to take your measurement before cutting to avoid waste.

Step 2. Apply the first tape to secure

Place one end at the top of where the other ribbons begin, approximately 4 inches above the knee. This will be the top of your X.

Step 3. Wrap the tape around the leg

Proceed slowly for even application. Cover the ends of both ribbons at the back of your thigh. Finally, finish where you started.

It will act as an anchor, securing the crossed ribbons

Step 4. Cut a piece of tape that wraps around the calf

This length varies from person to person. It may be useful to take your measurement before cutting to avoid waste.

Step 5. Start at the lowest point of your X

Place one end over the base where the other ribbons begin, approximately 4 inches below the knee. Slowly wrap it around the leg, covering the ends of both ribbons at the back of the calf. You'll start at the same point where you started, creating a circle on your leg.

It will act as another anchor

Tips

  • Although they can be done on their own, these steps will have better results if someone else does the application.
  • If you have hair on your legs and would like to keep it, you need to put a tape or other material as a base first. Scraping them first also works.
  • This is a basic strategy for lessening pain. There are other, more complex ways to curl a knee.
  • This method makes use of sports tape without elasticity. Kinesio tape can also be used, but the steps would be different.

Notices

  • If you experience numbness or an increase in pain, stop immediately. If symptoms persist, get medical help.
  • Please do not attempt these steps if you have a fracture or other serious injury - or circulatory problems.
  • If you have a skin allergy, consult your doctor before choosing this treatment method.
  • This method depends on the nature of your lesion and your anatomy. Consult a medical professional before starting.
  • Wrapping the knee in sports tape does not guarantee absolute protection or support.

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