How to bandage a knee in 4 techniques

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Woman running in the rain with taped knee

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Knee bandage is a practice used to relieve knee pain. It is also done to improve knee support, which can treat and prevent various injuries.

The practice involves applying a special tape around the knee. The tape is placed in specific places, which is supposed to manage pain by controlling muscles and joints.

If you have any health problems that could affect your circulation, talk to your doctor first.

If you want to try the knee bandage, first consult a physiotherapist or sports doctor. It is complementary to other treatments, which may include therapeutic exercise and NSAIDs. In addition, there are many types of knee bandage techniques.

A method that works for someone else may not work for you, even if you have the same knee problem.

Let’s discuss four common recording techniques, along with supplies and tips.

Knee bandaging is often done to improve the stability of the knee. It can help minimize pain and excessive range of motion during physical activity.

Usually the techniques below are used to treat problems such as overuse injuries or femoral femoral problems. They can also help prevent future injuries by improving the stability of the knee.

The tape should be tight enough to support the knee, but not tight enough to cut off circulation.

With kinesiology tape for full patella support

Kinesiology tape is a very stretchy sports tape. It is believed to provide support by stabilizing the joints and muscles. You can find many brands of kinesiology tapes in the market.

In the following method, a kinesiology tape is used for full support of the kneecap. This is ideal for patellofemoral pain syndrome or pain around your kneecap (kneecap) in the front of your knee. The condition, also known as “runner’s knee,” can be caused by overuse or a disorder in the tracking of the kneecap.


  • kinesiology tape
  • the scissors
  • Clean skin

Buy a kinesiology cassette here.

To bandage your knee:

  1. Measure from the tibial tubercle (lump under your kneecap) to your quadriceps tendon. Cut two strips of ribbon of equal length. Round off the ends to minimize peeling.
  2. Sit on a bench and bend the knee. Peel off the first inch of a strip. Secure on the outside of the tibial tubercle without stretching.
  3. Stretch the tape to 40 percent. Wrap the tape around the inside of the knee, following its natural curve. Secure the end without stretching. Rub the tape to activate the adhesive.
  4. Repeat with the second strip along the outer knee, crossing the ends to form an X.
  5. Cut a strip of tape long enough to wrap it under the kneecap. Slightly straighten your knee.
  6. Peel off the ribbon from the center. Stretch 80 percent and apply under your kneecap. Wrap the ribbon along your hamstrings and secure the ends.

Kinesiology tape can stay on the skin for 3-5 days. Check the product packaging for details.

With the McConnell taping technique

Like kinesiological taping, the McConnell technique is used to improve the stability of the knee. It is designed to manage patella tracking disorder and pain by increasing structural support.

For this technique you will need:

  • 2 inch wide adhesive gauze (to protect your skin)
  • 1 1/2 inch wide non-elastic rigid medical tape
  • the scissors

Shopping for gauze and sports band in line.

Always start with clean skin. To use the McConnell knee bandage method:

  1. Cut two strips of adhesive gauze and one strip of stiff tape. The bands should be long enough to cover your kneecap, about 3 to 5 inches.
  2. Sit on a bench. Extend your knee and relax your quads. Place the two strips of adhesive gauze on your kneecap.
  3. Secure the non-elastic tape to the outer edge of the kneecap. Pull the band towards the inside of the knee. At the same time, push the soft tissue from the inside of the knee towards the kneecap.
  4. Secure the end of the tape to the inner edge of the kneecap.

Typically, this strip can stay on the skin for 18 hours.

Depending on your sport and symptoms, the stiff tape can be applied in other directions. A physiotherapist can help you determine the ideal option.

If your knee hurts, taping can help. The following techniques are designed to manage specific types of discomfort.

For medial knee pain

Medial knee pain occurs inside your knee. Internal knee pain has many causes, including:


  • kinesiology tape
  • the scissors
  • Clean skin

To apply the tape:

  1. Cut a 10-inch strip of duct tape. Round off the ends.
  2. Sit on a bench with your knee bent 90 degrees.
  3. Peel off the first inch of duct tape. Clip under your inner knee, on the top of your calf muscle.
  4. Stretch the tape 10 percent and wrap it along the inside of the knee. Rub the tape to activate the adhesive.
  5. Cut two 5-inch strips of ribbon. Round off the ends. Peel off a strip from the center, stretch it 80%, and apply it diagonally to the pain site. Secure the end.
  6. Repeat with the second strip to create an “X”.

For anterior knee pain

If you experience pain in the front and center of your knee, it is called anterior knee pain. It is usually caused by patellofemoral pain syndrome or arthritis of the knee.

Often times, the first technique mentioned in this article (for full patella support) is used for this problem. But you can try a similar method with pre-cut Y shaped ribbon.

You will need a clean skin and two Y-bands (one long and one short).

To apply:

  1. Cut the long Y-strip to 1 to 2 feet. Sit on the edge of a bench with your knee bent.
  2. Peel off the first inch of duct tape. Secure in the middle of the thigh. Divide the Y and remove the bracket.
  3. Stretch the tails 25 to 50 percent. Apply to each side of the patella. Rub to activate the adhesive.
  4. Peel off the first inch of the small Y-strip. Attach to the outer side of the kneecap, divide the Y, and remove the backing.
  5. Stretch the tails 50 percent. Apply the tails above and below the kneecap. Rub to activate.

Buy pre-cut Y bands online.

The knee band can adhere quite well. When it’s time to remove it, consider these suggestions:

Tips for removing kinesiology tape

To comfortably remove the kinesiology tape:

  • Apply oil. Baby oil or olive oil can loosen the adhesive. Rub the oil on the tape, wait 15 to 30 minutes, then remove it in the shower.
  • Slowly remove it. Avoid removing the tape too quickly, which may irritate or damage your skin.
  • Wrap the ribbon. Roll the ribbon around itself. Compared to traction, rolling is less painful.
  • Move in the direction of hair growth. This minimizes irritation to the skin and hair follicles.
  • Pull on the skin. While peeling off the tape, use your other hand to pull the skin in the opposite direction. It is said to decrease discomfort.

Other types of tape

Your physiotherapist may recommend other types of supplies, such as duct tape. Try the tips above if you have trouble removing them.

You can also:

  • Take a hot bath or shower. Like baby oil, lukewarm water can help break down the adhesive.
  • Apply lotion. It can help loosen the sticky backing.
  • Apply ice. Try to apply an ice pack to release the tape.

Knee bandage is used to manage pain and improve support. It can improve your ability to exercise, whether you are recovering from an injury or feeling uncomfortable. It should not restrict blood flow, but rather provide support.

Since there are many ways to tighten a knee, it is best to consult a professional. They can show you the best technique and the best application for your symptoms.

When combined with a therapeutic exercise program, knee bandaging can help you find relief.


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