3 Essential Steps to Wrap a Knee with Sports Tape

Step-by-step guide to taping a knee

Knee injuries are a common ailment for athletes of all levels. Whether you’re a weekend warrior or a professional athlete, you’re at risk for knee pain and injury. One way to prevent and treat knee injuries is to wrap your knee with sports tape. Taping your knee can provide support and stability, which can help to reduce pain and swelling and prevent further injury. Additionally, sports tape can help to improve proprioception, which is your body’s awareness of its position in space. This can help you to avoid awkward movements that could lead to injury.

If you’re new to taping your knee, it’s important to learn the proper technique. Taping your knee incorrectly can actually worsen your pain and injury. That’s why it’s important to follow these instructions carefully. Also, be sure to consult with a medical professional if you have any questions or concerns about taping your knee.

Before you start taping your knee, you’ll need to gather a few supplies. This includes sports tape, scissors, and a knee wrap. You can find all of these supplies at your local sporting goods store. Once you have your supplies, you’re ready to start taping your knee. Simply follow the instructions below. First, you’ll need to anchor the tape at the top of your knee. To do this, tear off a piece of tape that is about 12 inches long. Fold the tape in half lengthwise, and then place it on the top of your knee, with the sticky side down. Next, you’ll need to wrap the tape around your knee in a figure-eight pattern. To do this, start by wrapping the tape around the outside of your knee, and then cross it over the top of your knee. Next, wrap the tape around the inside of your knee, and then cross it over the top of your knee again. Continue wrapping the tape around your knee in this manner, until you have reached the bottom of your knee. Once you have reached the bottom of your knee, you can secure the tape by tearing off a piece of tape that is about 6 inches long. Fold the tape in half lengthwise, and then place it on the bottom of your knee, with the sticky side down. Finally, you can wrap the knee wrap around your knee to provide additional support.

Materials and Preparation

Materials

To wrap a knee with sports tape effectively, gather the following materials:

Sports tape: Choose a high-quality, non-elastic sports tape designed specifically for athletic taping.

Scissors: Sharp scissors are essential for cutting the tape precisely and cleanly.

Alcohol wipes: Cleanse the skin thoroughly before applying tape to prevent skin irritation and ensure proper adhesion.

Gloves: Optional but recommended to protect your hands from the adhesive on the tape and maintain hygiene.

Preparation

Before applying tape, follow these steps to ensure optimal results:

Skin Preparation

Cleanse the area around the knee thoroughly with alcohol wipes to remove any dirt, oils, or debris. Dry the skin completely to promote tape adhesion.

Checking Mobility:
Assess the range of motion and stability of the knee joint before taping. Identify any areas that may require additional support or protection.
Determining Tape Placement:
Plan the placement of the tape strips based on the specific function or support needed. Consider the direction of forces and potential stress points.

Creating the Base

Lay a 4-inch strip of tape horizontally just below your kneecap. This is the base layer for your taping.

Next, take two 18-inch strips of tape and place them vertically across your knee joint, overlapping the base layer by about half their width. These vertical strips will provide stability to your joint.

Locking the Vertical Strips

To secure the vertical strips in place, take two 6-inch strips of tape and place them horizontally across the top and bottom of the vertical strips. These locking strips will help to prevent the vertical strips from sliding off your knee during activity.

Additionally, you can add two smaller 3-inch strips of tape diagonally across each vertical strip to further enhance stability. This will help to prevent the vertical strips from stretching or tearing.

Tips for Creating a Strong Base

Use a high-quality sports tape that is designed for joint support.
Apply the tape with tension to ensure a snug fit, but not so tightly that it constricts your movement.
Overlap the edges of the tape by about 50% to create a strong and secure base.

Tape Strip	Length	Placement
Base strip	4 inches	Horizontally below the kneecap
Vertical strips	18 inches	Vertically across the knee joint
Locking strips	6 inches	Horizontally across the top and bottom of the vertical strips
Diagonal strips	3 inches	Diagonally across each vertical strip

Applying the Horizontal Strips

After the anchoring strip is in place, you’re ready to apply the horizontal strips. These strips will provide support and compression to the knee joint.

To apply the horizontal strips:

1. Position the roll of tape horizontally across the back of your knee, just below the patella.
2. Bring the ends of the tape around the sides of your knee and cross them in front.
3. Wrap the tape around your knee twice, overlapping each turn by about 50%.
4. Finish by securing the tape with a piece of athletic tape that is wrapped around the knee vertically.

Here’s a table that summarizes the steps for applying the horizontal strips:

Step	Description
1	Position the roll of tape horizontally across the back of your knee, just below the patella.
2	Bring the ends of the tape around the sides of your knee and cross them in front.
3	Wrap the tape around your knee twice, overlapping each turn by about 50%.
4	Finish by securing the tape with a piece of athletic tape that is wrapped around the knee vertically.

Wrapping the Stirrups

The stirrups are used to secure the tape to the knee and provide additional support. To wrap the stirrups:

1. Position the stirrup: Place the stirrup around the top or bottom of the knee, depending on the type of injury.
2. Tighten the stirrup: Pull the stirrup tight and tuck it under the tape.
3. Cross the tape: Bring the end of the tape across the stirrup and wrap it around the opposite side of the knee.
4. Lock the tape: Bring the end of the tape back across the stirrup and tuck it under the tape.

Repeat this process with the other stirrup, ensuring that it is placed symmetrically to the first stirrup.

Here is a table summarizing the steps for wrapping the stirrups:

Step	Description
1	Position the stirrup around the knee.
2	Tighten the stirrup and tuck it under the tape.
3	Cross the tape and wrap it around the opposite side of the knee.
4	Lock the tape by bringing it back across the stirrup and tucking it under.

Reinforcing the Top

Once you have the tape in place, you can reinforce the top of the knee by wrapping the tape around the outside of the knee and crossing the ends over the top of the knee cap. This will help to keep the tape in place and provide extra support to the knee.

Steps

Start by taping the inside of the knee, just below the knee cap.

Bring the tape up and over the outside of the knee, crossing the ends over the top of the knee cap.

Bring the tape back down and around the inside of the knee, securing it in place.

Repeat this process a few times, until the top of the knee is securely taped.

To provide extra support, you can also wrap the tape around the back of the knee. To do this, start by taping the inside of the knee, just below the knee cap.

–


Bring the tape up and over the back of the knee.	Cross the ends over the top of the knee cap.	Bring the tape back down and around the inside of the knee, securing it in place.
Repeat this process a few times, until the back of the knee is securely taped.

Anchoring the Ends

6. Securing the Tape:

Direction	Technique
Horizontal Reinforcement	Apply a second layer of tape horizontally in the middle of the knee, perpendicular to the vertical strips.
Top Anchor	Wrap the tape around the top of the knee, crossing over the ends of the vertical strips. Secure the tape by folding it over itself on the outside of the knee.
Side Anchors	Create two anchors on each side of the knee by wrapping the tape around the sides and back to the front. Secure the tape by overlapping it on the front of the knee.
Bottom Anchor	Repeat the top anchor technique at the bottom of the knee, crossing over the ends of the vertical strips and folding the tape over itself on the outside of the knee.

7. Adjust Tightness:

Ensure the tape is snug but not too tight. The knee should have some flexibility while still being supported.

8. Additional Precautions:

Avoid taping directly over any open wounds or skin irritations. Check the knee periodically to ensure circulation is not restricted.

Additional Support with Figure-Eight Tapes

Figure-eight taping is an advanced technique that provides additional support and stability to the knee. To perform this technique:

1. Start by applying a strip of tape horizontally across the top of the knee, just above the kneecap.

2. Take the ends of the tape and bring them down the sides of the knee, crossing them over each other at the bottom. Continue the tape across the back of the knee, then bring the ends up the other side, crossing them again.

3. Repeat steps 2-3, using a new strip of tape each time, until you have at least three figure-eight loops around the knee.

4. Secure the ends of the tape by wrapping them around the top and bottom of the knee.

Benefits of Figure-Eight Tapes

Cautions

Provides extra stability and support to the knee
Helps prevent hyperextension and rotation of the knee
Suitable for high-impact activities or sports that require frequent knee movement

Can be more difficult to apply than other taping methods
May cause discomfort or irritation if applied too tightly

Not suitable for all cases of knee injury

Finishing Touches

8. Apply a Light Cohesive Wrap: Once the taping is complete, wrap a light cohesive wrap over the taped area. This will help secure the tape and provide additional support. Begin by unwinding a few inches of cohesive wrap and placing it at the bottom of the taped area. Gently wrap the cohesive wrap around the knee, overlapping each layer slightly until the entire taped area is covered. Avoid wrapping too tightly, as this can restrict circulation.

Warning:
If you experience any numbness, tingling, or pain while taping, remove the tape and consult a medical professional. Do not wear sports tape for extended periods of time, as it can irritate the skin. Change the tape if it becomes loose or dirty.

9. Check for Comfort: Once the taping is complete, bend and extend your knee to ensure that it feels comfortable. If the tape is too tight or too loose, adjust it accordingly.

10. Protect the Tape: If you need to wear the sports tape for an extended period of time, you can protect it by wrapping a piece of plastic wrap or an elastic sleeve over it. This will help prevent the tape from becoming wet or dirty.

Troubleshooting Tips

Misalignment

Check that the tape is aligned correctly. The first strip should be placed at a 90-degree angle to the knee, and subsequent strips should be applied parallel to the first.

Too Loose or Too Tight

If the tape is too loose, it will not provide enough support. If it is too tight, it can restrict blood flow and cause discomfort. Use your fingertips to apply gentle pressure as you wrap to ensure the correct tightness.

Overlap

Make sure there is enough overlap between each strip of tape, typically around 50%. This helps create a secure and stable wrap.

Positioning

The tape should be applied directly over the injured area or to provide support to the surrounding structures. If it is placed incorrectly, it may not be effective or could even worsen the injury.

Rucking or Bunching

If the tape is not applied smoothly, it can cause rucking or bunching. This can lead to discomfort and can weaken the support provided by the wrap.

Excessive Friction

The tape should not rub against the skin excessively, as this can cause irritation or blisters. Use an athletic fabric tape designed to minimize friction.

Taping Duration

The tape should be removed after use or when it becomes loose or damaged. Leaving it on for too long can increase the risk of skin irritation or infection.

Skin Sensitivity

If you have sensitive skin, test the tape on a small area of skin before wrapping your knee. Some people may experience allergic reactions to certain types of tape.

Medical Conditions

If you have any underlying medical conditions, such as diabetes or poor circulation, consult a medical professional before taping your knee. Certain conditions may affect the effectiveness or safety of taping.

Precautions and Maintenance

Precautions

Before taping your knee, it’s important to take certain precautions to ensure a safe and effective application.

Clean and dry your skin: Remove any dirt, sweat, or oil from your knee using a clean towel and soap.
Shave any excessive hair: Long hair can interfere with the adhesion of the tape and increase the risk of skin irritation.
Use high-quality sports tape: Choose a tape specifically designed for sports use, as it is more durable and less likely to cause skin reactions.
Apply the tape gradually: Begin by applying a small amount of tape and gradually increase the tension as you wrap.
Avoid excessive overlapping: Overlapping the tape too much can create pressure points and discomfort.

Maintenance

To ensure the longevity and effectiveness of your knee wrap, proper maintenance is crucial.

Keep the tape clean: Wash the taped area with soap and water to remove sweat or dirt.
Remove the tape regularly: Replace the tape every 2-3 days to prevent skin irritation and ensure optimal support.
Monitor for skin reactions: If you experience any redness, itching, or discomfort, remove the tape and consult a healthcare professional.

10. Additional Tips for Optimal Taping

Tip	Description
Use Anchoring Strips:	Apply short strips of tape around the edges of the wrap to secure it.
Create an “X” Pattern:	Overlap the tape in an “X” shape over the knee cap for increased stability.
Provide Lateral Support:	Add vertical strips of tape on the sides of the knee to prevent lateral movement.
Protect the Patellar Tendon:	Wrap the tape around the top and bottom of the patellar tendon to reduce stress on the tissue.
Secure the Tape Ends:	Fold the ends of the tape over themselves to prevent unraveling.

How to Wrap a Knee with Sports Tape

Wrapping a knee with sports tape can help to provide support and stability to the joint, which can be beneficial for preventing or treating injuries. Here are the steps on how to wrap a knee with sports tape:

Clean and dry the skin around the knee. This will help the tape to adhere better.
Apply a layer of pre-wrap to the knee. This will help to protect the skin from the tape and make it easier to remove.
Start wrapping the tape around the knee, starting at the bottom. Overlap each layer of tape by about half.
Continue wrapping the tape up the knee, making sure to keep it taut. You may need to use multiple rolls of tape to complete the wrap.
Finish the wrap by securing the tape with a few pieces of cross-tape. This will help to keep the wrap in place.

Once you have finished wrapping the knee, make sure to check the circulation in the leg. The tape should be tight enough to provide support, but not so tight that it cuts off circulation.