Taping Techniques | Taping to Prevent Injury | Elastoplast

To help support the knee ligaments, start by placing a strip of tape under the heel of the affected leg.

1. Apply anchor strips at the top and bottom of the knee using a strong Elastic Fabric Plaster. For added strength, place two more anchors at the same points with Rigid Strapping Tape. Apply two diagonal straps with rigid tape: begin on the outside of the calf, pass across the inside of the kneecap, and finish on the inside of the thigh. Then repeat in the opposite direction, starting from the inside of the calf and finishing on the outside of the thigh.
2. Repeat this pattern several times to increase support.
3. Finally, add two vertical straps running from the top to bottom anchors on the inside of the leg.
4. To finish, overwrap the entire area with an Elastic Fabric Plaster using an overlapping spiral and a figure-8 around the knee joint for extra protection and coverage.

This simple taping method offers maximum support in helping to prevent lateral ligament sprains.

1. Using, Elastoplast Sport Rigid Strapping Tape 3.8cm, attach anchors (A) first and then 3 stirrup straps (B).
2. Apply two figure-6’s around the foot, starting from the inside to the outside, returning to the inside after crossing the front of the foot (C).
3. Apply a half-heel lock to provide further support to the rear ankle area. Begin on the inside of the lower leg (D) and move down and across the outside of the ankle towards the front of the heel. Pass the tape under the foot and across the inside of the heel at a 45o angle (E). Pass the tape back to the outside of the ankle to finish on the inside of the lower leg where you started.
4. Overwrap the tape with Elastic Fabric Plaster to provide mild compression and to further secure the taped area. Using the figure-8 formation and a spiral, completely cover the rigid tape.

Find the right tape:

• Rigid Strapping Tape: Best for strong support and limiting joint movement. Commonly used for ankles and knees for maximum support.
• Kinesiology Tape: Flexible and elastic, designed to support muscles without restricting movement. Often used to support blood circulation and to support joint functions. Find out more on taping with kinesio tape here.
• Elastic Fabric Plaster: Versatile tape that can be used for securing wound dressings or supporting minor injuries.

Each option serves a different purpose. Rigid tape for maximum stability, kinesiology tape for dynamic support and elastic fabric for minor support.

Read more on ankle strapping to prevent ankle sprains.

Prepare skin by cleaning and, if needed, using underwrap to prevent irritation. Avoid taping over broken skin or rashes. After application, check circulation, the skin should return to normal colour quickly when pinched. If you notice numbness, tingling, or persistent paleness, the tape is too tight and should be removed. Stop taping immediately if pain, redness, or swelling occurs, and allow skin to recover before reapplying. Remove the tape as soon as you have finished training or playing. Avoid prolonged or repeated taping sessions to prevent skin damage and circulation issues.

Avoid taping if you have severe pain or swelling, as this may indicate a serious injury needing professional assessment. Do not tape over open wounds, cuts, or infected skin. If you experience circulation issues such as numbness, tingling, coldness, or discoloration, remove the tape immediately. Always prioritise proper wound care and consult a healthcare professional when in doubt. Taping should never replace medical treatment for significant injuries or underlying health conditions.

• Ideally, remove the tape using bandage scissors. Place the scissors over a soft part of the limb (not over the bone) then slide under the tape and cut.
• Peel down over the top of the tape. Do not peel at right angles away from the limb.
• Peel gently and evenly - do not rip.
• A tape remover can help to quickly and painlessly remove tapes and bandages. It also helps to remove any tape residue from the skin.

Find out more on the preparation and removal of tape here.