Knee accidents are a typical ailment for athletes of all ranges. Whether or not you are a weekend warrior or an expert athlete, you are in danger for knee ache and damage. One option to forestall and deal with knee accidents is to wrap your knee with sports activities tape. Taping your knee can present assist and stability, which may also help to cut back ache and swelling and forestall additional damage. Moreover, sports activities tape may also help to enhance proprioception, which is your physique’s consciousness of its place in house. This may also help you to keep away from awkward actions that would result in damage.
Should you’re new to taping your knee, it is necessary to be taught the right method. Taping your knee incorrectly can really worsen your ache and damage. That is why it is necessary to observe these directions fastidiously. Additionally, you’ll want to seek the advice of with a medical skilled in case you have any questions or considerations about taping your knee.
Earlier than you begin taping your knee, you may want to collect just a few provides. This consists of sports activities tape, scissors, and a knee wrap. You will discover all of those provides at your native sporting items retailer. Upon getting your provides, you are prepared to begin taping your knee. Merely observe the directions under. First, you may have to anchor the tape on the high of your knee. To do that, tear off a chunk of tape that’s about 12 inches lengthy. Fold the tape in half lengthwise, after which place it on the highest of your knee, with the sticky aspect down. Subsequent, you may have to wrap the tape round your knee in a figure-eight sample. To do that, begin by wrapping the tape across the exterior of your knee, after which cross it excessive of your knee. Subsequent, wrap the tape across the within your knee, after which cross it excessive of your knee once more. Proceed wrapping the tape round your knee on this method, till you’ve reached the underside of your knee. Upon getting reached the underside of your knee, you possibly can safe the tape by tearing off a chunk of tape that’s about 6 inches lengthy. Fold the tape in half lengthwise, after which place it on the underside of your knee, with the sticky aspect down. Lastly, you possibly can wrap the knee wrap round your knee to offer further assist.
Supplies and Preparation
Supplies
To wrap a knee with sports activities tape successfully, collect the next supplies:
Preparation
Earlier than making use of tape, observe these steps to make sure optimum outcomes:
Pores and skin Preparation
Cleanse the realm across the knee totally with alcohol wipes to take away any filth, oils, or particles. Dry the pores and skin fully to advertise tape adhesion.
Checking Mobility:
Assess the vary of movement and stability of the knee joint earlier than taping. Establish any areas which will require further assist or safety.
Figuring out Tape Placement:
Plan the location of the tape strips primarily based on the precise perform or assist wanted. Think about the path of forces and potential stress factors.
Creating the Base
Lay a 4-inch strip of tape horizontally slightly below your kneecap. That is the bottom layer in your taping.
Subsequent, take two 18-inch strips of tape and place them vertically throughout your knee joint, overlapping the bottom layer by about half their width. These vertical strips will present stability to your joint.
Locking the Vertical Strips
To safe the vertical strips in place, take two 6-inch strips of tape and place them horizontally throughout the highest and backside of the vertical strips. These locking strips will assist to forestall the vertical strips from sliding off your knee throughout exercise.
Moreover, you possibly can add two smaller 3-inch strips of tape diagonally throughout every vertical strip to additional improve stability. This can assist to forestall the vertical strips from stretching or tearing.
Ideas for Making a Robust Base
- Use a high-quality sports activities tape that’s designed for joint assist.
- Apply the tape with stress to make sure a comfortable match, however not so tightly that it constricts your motion.
- Overlap the perimeters of the tape by about 50% to create a robust and safe base.
| Tape Strip | Size | Placement |
|---|---|---|
| Base strip | 4 inches | Horizontally under the kneecap |
| Vertical strips | 18 inches | Vertically throughout the knee joint |
| Locking strips | 6 inches | Horizontally throughout the highest and backside of the vertical strips |
| Diagonal strips | 3 inches | Diagonally throughout every vertical strip |
Making use of the Horizontal Strips
After the anchoring strip is in place, you are prepared to use the horizontal strips. These strips will present assist and compression to the knee joint.
To use the horizontal strips:
1. Place the roll of tape horizontally throughout the again of your knee, slightly below the patella.
2. Convey the ends of the tape across the sides of your knee and cross them in entrance.
3. Wrap the tape round your knee twice, overlapping every flip by about 50%.
4. End by securing the tape with a chunk of athletic tape that’s wrapped across the knee vertically.
This is a desk that summarizes the steps for making use of the horizontal strips:
| Step | Description |
|---|---|
| 1 | Place the roll of tape horizontally throughout the again of your knee, slightly below the patella. |
| 2 | Convey the ends of the tape across the sides of your knee and cross them in entrance. |
| 3 | Wrap the tape round your knee twice, overlapping every flip by about 50%. |
| 4 | End by securing the tape with a chunk of athletic tape that’s wrapped across the knee vertically. |
Wrapping the Stirrups
The stirrups are used to safe the tape to the knee and supply further assist. To wrap the stirrups:
1. Place the stirrup: Place the stirrup across the high or backside of the knee, relying on the kind of damage.
2. Tighten the stirrup: Pull the stirrup tight and tuck it underneath the tape.
3. Cross the tape: Convey the top of the tape throughout the stirrup and wrap it across the reverse aspect of the knee.
4. Lock the tape: Convey the top of the tape again throughout the stirrup and tuck it underneath the tape.
Repeat this course of with the opposite stirrup, making certain that it’s positioned symmetrically to the primary stirrup.
Here’s a desk summarizing the steps for wrapping the stirrups:
| Step | Description |
|---|---|
| 1 | Place the stirrup across the knee. |
| 2 | Tighten the stirrup and tuck it underneath the tape. |
| 3 | Cross the tape and wrap it across the reverse aspect of the knee. |
| 4 | Lock the tape by bringing it again throughout the stirrup and tucking it underneath. |
Reinforcing the Prime
Upon getting the tape in place, you possibly can reinforce the highest of the knee by wrapping the tape across the exterior of the knee and crossing the ends excessive of the knee cap. This can assist to maintain the tape in place and supply further assist to the knee.
Steps
1.
Begin by taping the within of the knee, slightly below the knee cap.
2.
Convey the tape up and over the skin of the knee, crossing the ends excessive of the knee cap.
3.
Convey the tape again down and across the within the knee, securing it in place.
4.
Repeat this course of just a few instances, till the highest of the knee is securely taped.
5.
To supply further assist, you may also wrap the tape across the again of the knee. To do that, begin by taping the within of the knee, slightly below the knee cap.
–
| Convey the tape up and over the again of the knee. | Cross the ends excessive of the knee cap. | Convey the tape again down and across the within the knee, securing it in place. |
| Repeat this course of just a few instances, till the again of the knee is securely taped. |
Anchoring the Ends
6. Securing the Tape:
| Course | Method |
|---|---|
| Horizontal Reinforcement | Apply a second layer of tape horizontally in the midst of the knee, perpendicular to the vertical strips. |
| Prime Anchor | Wrap the tape across the high of the knee, crossing over the ends of the vertical strips. Safe the tape by folding it over itself on the skin of the knee. |
| Aspect Anchors | Create two anchors on all sides of the knee by wrapping the tape across the sides and again to the entrance. Safe the tape by overlapping it on the entrance of the knee. |
| Backside Anchor | Repeat the highest anchor method on the backside of the knee, crossing over the ends of the vertical strips and folding the tape over itself on the skin of the knee. |
7. Modify Tightness:
Make sure the tape is cosy however not too tight. The knee ought to have some flexibility whereas nonetheless being supported.
8. Extra Precautions:
Keep away from taping straight over any open wounds or pores and skin irritations. Verify the knee periodically to make sure circulation will not be restricted.
Extra Assist with Determine-Eight Tapes
Determine-eight taping is a complicated method that gives further assist and stability to the knee. To carry out this method:
1. Begin by making use of a strip of tape horizontally throughout the highest of the knee, simply above the kneecap.
2. Take the ends of the tape and produce them down the edges of the knee, crossing them over one another on the backside. Proceed the tape throughout the again of the knee, then carry the finally ends up the opposite aspect, crossing them once more.
3. Repeat steps 2-3, utilizing a brand new strip of tape every time, till you’ve a minimum of three figure-eight loops across the knee.
4. Safe the ends of the tape by wrapping them across the high and backside of the knee.
| Advantages of Determine-Eight Tapes | Cautions | ||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
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