Knee taping is a method to provide support and stability to the knee joint. This technique can help manage pain, improve joint alignment, and offer a sense of security during physical activity or recovery. Applying tape around the knee can reduce excessive movement and alleviate stress on ligaments and muscles. It complements other treatments and can benefit those experiencing mild instability or discomfort.
Choosing the Right Tape for Your Knee
Selecting the appropriate tape is a first step in knee support. Two common types are athletic tape and kinesiology tape. Athletic tape, often rigid and non-elastic, provides strong, firm support and restricts movement. This tape is suitable for situations requiring significant joint immobilization or reinforcement during high-impact activities.
Kinesiology tape, in contrast, is an elastic, flexible tape that mimics the skin’s natural elasticity. It offers support without significantly limiting range of motion, making it ideal for activities where flexibility is desired. Kinesiology tape can gently lift the skin, potentially improving circulation and reducing discomfort, and can be worn for several days. The choice between these tapes depends on the specific support needed and the level of activity planned.
Preparing Your Knee for Taping
Preparation of the knee and surrounding skin is important for effective taping and to prevent irritation. Ensure the skin is clean and dry, free from lotions, oils, or sweat that could hinder tape adhesion. Cleaning the area with rubbing alcohol can help remove residues and improve stickiness. Any hair should be removed, ideally by wet-shaving 12 hours prior or using an electric razor, for better adhesion and more comfortable removal.
Inspect the skin for any cuts, rashes, or open wounds before applying tape. Taping over compromised skin can lead to irritation or infection. If such conditions are present, or if there’s significant swelling or severe pain, avoid taping and seek professional medical advice. Applying a pre-wrap can provide an additional layer of protection for individuals with sensitive skin.
Step-by-Step Knee Taping Guide
For general knee support, particularly around the kneecap (patella), a common technique uses kinesiology tape. Measure two strips of kinesiology tape from just below the kneecap to mid-thigh, and a third strip approximately 15 cm long. Rounded corners can help prevent peeling. Position the knee in a bent position, ideally at about a 90-degree angle, as this helps with proper application over a moving joint.
Place the base of the first long strip without stretch on the side of the knee, just below the kneecap. Apply the tape with a slight stretch, guiding it upwards towards the outer thigh, following the natural curve of the leg. Repeat this process with the second long strip on the inner side of the kneecap, applying it with a slight stretch towards the inner thigh. The two long strips should form a ‘V’ shape around the kneecap. Gently rub both strips to activate the adhesive through warmth.
For the third, shorter strip, tear the release paper in the middle and apply the center directly under the kneecap with a moderate to maximum stretch. Allow the ends to extend without additional stretch, ensuring they do not end in the hollow behind the knee. This final strip provides additional lift and support to the patella. After all strips are in place, rub the entire taped area firmly to ensure proper adhesion.
Important Considerations After Taping
Monitor the area and manage the tape correctly for continued comfort and benefit. Kinesiology tape can typically be worn for 3 to 5 days, even through showers, by patting it dry gently afterward. If the tape becomes wet due to excessive sweating, remove it to prevent skin irritation.
Watch for any signs of skin irritation, such as redness, itching, burning, or blistering. If these symptoms appear, remove the tape immediately. Most skin reactions are due to over-stretching the tape during application or excessive friction, rather than an allergy. To remove the tape safely, peel it slowly and gently, pulling parallel to the skin rather than away from it, which minimizes discomfort and skin damage. Applying baby oil, lotion, or warm, soapy water can help loosen the adhesive and make removal easier.
Taping provides support but is not a substitute for professional medical evaluation. If pain worsens, swelling increases, or if there are signs of more severe injury like a popping sound at the time of injury, inability to bear weight, or a deformed joint, seek immediate medical attention. Consulting a healthcare professional is also recommended if knee pain interferes with daily activities or sleep.