Two Gentle Techniques for Knee Taping

When knee pain strikes, knee taping can do wonders. Discover what causes the most common knee injuries and how you can protect yourself with the correct knee strapping techniques.

Your knee is the largest joint in your body. With so many mobile and fragile components it’s not surprising that there is a long list of possible knee injuries.

Your femur (upper leg bone), tibia and fibula (lower leg bones) are separated by two menisci (discs) and connected by a number of ligaments, tendons, and muscles.

Injuries are most common causes of knee problems. However, some careers, sports, diseases and the simple fact of getting older can also increase your chances of having problems with your knees. Learning how to strap a knee is an important step in protecting yourself from injury.

The Three Most Common Knee Injuries

If you experience knee pain, it’s likely to be a result of one of these three common knee injuries:

Fractures and dislocations. You can fracture or dislocate any bone in your knee. Most knee fractures and dislocations are caused by a significant fall or a car accident. An abnormal knee structure or a hard knock can also cause dislocations.
Ligament tears. You can tear your anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), medial cruciate ligament (MCL), or your collateral ligaments. ACL tears are the most common (and painful) and are mostly caused by changing direction too quickly or landing awkwardly.
Meniscus tears. Sudden or awkward movements that involve twisting or pivoting can cause you to tear your meniscus.

Two Gentle Knee Strapping Techniques

Knee taping with sport strapping tape is designed to provide pain relief as well as support and protect the knee joint from damage when you move around.

Here are two simple taping techniques for two different structures of the knee:

1. Knee ligament support
Stand up straight with a 38mm roll of tape under the heel of your sore leg.

a. Attach:

Anchors to the above and below the knee area of your leg with Elastoplast Elastic Adhesive Bandage 75mm.
Another two anchors at the top and bottom of your leg with Elastoplast Rigid Strapping Tape 38mm for further strength.
Two diagonal straps of rigid tape. Start the first from the outside of your calf, pass the inside of your knee cap and secure it on the inside of your thigh. Start the second strap from the inside of your calf, pass the inside of your knee cap and secure it on the outside of your thigh.

b. Repeat this taping several times to increase support.

c. Apply two vertical straps (in white) from the top to the bottom anchors on the inside of your leg.

d. Overwrap with the adhesive bandage using an overlapping spiral with a figure-8 at your knee joint to completely cover the rigid tape. This will help provide extra compression and protection.

2. Patella tracking support
Sit down with your sore leg outstretched in front.

a. Attach one anchor across the front of your knee cap using Elastoplast Elastic Adhesive Bandage 75mm and another anchor over the top but just slightly further towards your hips.

b. Apply two horizontal strips of Elastoplast Rigid Strapping Tape 38mm to one side of the knee and gently pull them (and your patella) across, up or down towards the correct alignment.

Elastoplast: How to strap and support the knee

Our full sports tape range is now available online at elastoplastsport.com.au. Register now to receive 10% off all Elastoplast and Leuko sports tapes and stay up to date with ongoing discounts and promotions.

For further information regarding Elastoplast products, please contact us via email on anz.consumerservices@beiersdorf.com. Carefully read the instructions for use given in our products’ packages.

Two Gentle Techniques for Knee Taping – When knee pain strikes, knee taping can do wonders. Discover what causes the most common knee injuries and how you can protect yourself with the correct knee strapping techniques.

Elastoplast: How to strap and support the knee