Two Gentle Techniques For Knee Taping - Elastoplast

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Knee Taping Techniques for Pain Relief and Support 4 min. read Show More

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.

Using proper knee taping techniques not only stabilises the joint but also allows for continued movement with reduced discomfort. Elastoplast offers expertly designed knee injury taping products that provide reliable support and comfort. Whether you're recovering from an injury or looking to prevent one, Elastoplast’s solutions make thumb strapping easy and effective.

Understanding Knee and the Most Common Knee Injuries

The knee is the largest and one of the most complex joints in the body. It connects the femur (thighbone), tibia (shinbone), and patella (kneecap). Key components include:

  • Ligaments: Provide stability (ACL, PCL, MCL, LCL).
  • Cartilage: Includes articular cartilage and the meniscus, which cushions and stabilises.
  • Tendons: Connect muscles to bones, like the quadriceps and patellar tendons.

Pain in the knee can stem from damage to any of these structures, often resulting in a painful leg and limited mobility. Common knee injuries include:

Fractures and Dislocations

High-impact trauma (e.g., falls, car accidents) can fracture the patella or dislocate the knee joint. Abnormal structure or forceful impact may also cause dislocations.

Ligament Tears

Tears in the ACL, PCL, MCL, or LCL are common, especially in sports. ACL injuries are the most frequent and painful, often caused by sudden direction changes or awkward landings.

Meniscus Tears

Twisting or pivoting motions can tear the meniscus, leading to pain, swelling, and joint instability.

Other Injuries

  • Bursitis: Inflammation of fluid sacs.
  • Tendonitis: Often affects the patellar tendon (“jumper’s knee”).
  • Iliotibial Band Syndrome: Common in runners.

Essential Knee Taping Techniques

Knee taping with sports tape is designed to relieve pain, support the joint, and prevent further injury during movement.

Basic Knee Taping Method for General Support

  • Ideal for everyday use or mild discomfort.
  • Use a Crepe Bandage to wrap around the knee in a spiral motion.
  • Apply moderate tension to provide compression and stability.
  • Avoid taping too tightly to maintain circulation.

Specialised Taping for Specific Knee Conditions

Knee Ligament Support

  • Stand up straight with a 38mm roll of tape under the heel of your sore leg.
  • Attach two anchors at the top and bottom of your leg with Elastoplast Conforming bandage.
  • Then attach two diagonal straps of Elastoplast Rigid Strapping 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.
    • Repeat this taping several times to increase support.
    • Apply two vertical straps (in white) from the top to the bottom anchors on the inside of your leg.
    • 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.

Patella Tracking Support

  • Attach one anchor across the front of your knee cap using with Elastoplast Conforming bandage. Add another anchor over the top but just slightly further towards your hips.
  • Apply two horizontal strips of Elastoplast Rigid Strapping Tape to one side of the knee and gently pull them (and your patella) across, up or down towards the correct alignment.

How do you tape a knee? A Step-by-Step Guide to Knee Taping

Step 1: Preparing the Knee for Taping

  • Clean and dry the skin to ensure tape adhesion.
  • Shave the area if needed to avoid discomfort during removal.
  • Keep the knee slightly bent to mimic natural movement.

Step 2: Applying an Anchor

  • Use Elastoplast Conforming bandage to apply anchor strips above and below the knee.
  • These serve as base points for support and structure.

Step 3: Adding Support Strips

  • Apply using Elastoplast Rigid Strapping Tape diagonally across the knee for ligament support.
  • Use vertical or horizontal strips depending on the injury (e.g., patella tracking or ACL).

Step 4: Overwrapping for Compression

  • Wrap the knee with elastic bandage in a spiral or figure-8 pattern.
  • This adds compression and protects the underlying tape.

Step 5: Checking Fit and Movement

  • Ensure the tape is snug but not too tight.
  • Test movement to confirm stability without restricting circulation.

Step 6: Removing Tapes Safely and Skin Aftercare

  • Gently peel tape in the direction of hair growth.
  • Clean the skin and apply moisturiser to prevent irritation.

Find out more about removing tapes.

Elastoplast: How to strap and support the knee

Benefits of Knee Taping

Knee taping helps reduce strain on knee muscles and joints, supports movement, and protects the knee from further injury. It’s widely used in sports and rehabilitation to manage a painful leg, prevent injuries, and aid recovery.

How Knee Tape Supports and Protects the Knee

  • Enhances proprioception (body awareness), improving coordination.
  • Reduces stress on ligaments and tendons during activity.

Preventing Injuries and Alleviating Painful Leg Conditions

  • Effective in managing arthritis and post-injury recovery.
  • Stabilises the knee and joint during movement.
  • Offers compression to reduce swelling and inflammation.

Common Taping Mistakes

  • Applying tape over lotions or creams: Reduces adhesion and may cause the tape to peel off prematurely.
  • Using rigid medical tape directly on skin: Can lead to skin irritation or damage - always use a base layer or underwrap.
  • Taping too tightly: Restricts circulation and may cause numbness or swelling in the leg.
  • Taping the back of the knee: Limits mobility and may cause discomfort during bending or walking.
  • Skipping skin prep: Dirty or sweaty skin prevents proper tape bonding and increases the risk of skin issues.

Choosing the Right Knee Tape for You

Elastoplast offers a range of knee tape and knee strap products designed to protect the knee, support recovery, and relieve pain. Their tapes and supports feature:

  • Durability for long-lasting wear
  • Flexibility to move naturally with your body
  • Support assisting in recovery

Whether you're managing a painful leg, recovering from injury, or preventing strain on knee muscles and joints, Elastoplast has a solution for you.

FAQs

  • How to tape a knee cap?

    Apply anchor strips above and below the kneecap, then use horizontal tape to gently guide the patella into alignment, supporting movement and reducing strain.

  • How long can I leave KT tape on my knee?

    KT Tape can typically stay on for 3–5 days, even through showers and workouts, depending on skin type and activity level

  • Can I sleep with KT tape on my knee?

    Yes, you can sleep with KT Tape on your knee if it’s comfortable and not causing irritation or circulation issues.

  • Can you tape a torn meniscus?

    Yes, taping can help stabilise the knee and reduce pain, but it’s not a substitute for medical treatment or professional assessment.

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 [email protected]. Carefully read the instructions for use given in our products’ packages.

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