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How to tape knee for basketball
How to tape knee for basketball
The Best Ways to Tape Your Knee
Written by WebMD Editorial Contributors
Reviewed by Dan Brennan, MD on November 01, 2021
In this Article
- Types of Knee Tape
- Methods for Taping Your Knee
- Other Methods to Manage Knee Pain
Taping your knee can help stabilize it when you’re active and can give relief from pain. You can choose from many kinds of tapes and taping methods to tape your knees for support. Talk with your doctor or physical therapist about the best option for you.
Types of Knee Tape
The two main kinds of tape have been effective in different studies.
Rigid tape. This type doesn't stretch. It's designed to help keep an area from moving.
Elastic tape. This type, also called kinesio tape, is designed to be the same weight and thickness as your skin. It's made of stretchy cotton with adhesive on one side. This is the brightly colored tape you've probably seen on athletes during races and games.![]()
Kinesio tape offers stability but with a wider range of motion than rigid tape. Keeping a joint from moving can sometimes make it stiffer.
Methods for Taping Your Knee
The McConnell technique. This method uses rigid tape to align the kneecap (or patella) to ease pain. You can use it for knee osteoarthritis, patellofemoral pain syndrome (otherwise known as runner’s knee), and chondromalacia patella (when the cartilage behind your kneecap is damaged).
You'll need a roll of 2-inch-wide adhesive gauze to protect your skin and a roll of 1 1/2-inch-wide rigid athletic tape.
- Sit with your leg slightly bent and stretched out in front of you.
- Cut 2 pieces of adhesive gauze and put them across your kneecap to protect your skin.
- Start the strip of rigid tape in the middle of the kneecap and pull it over the kneecap toward the inner part of your knee.
- Push the soft tissue on your inner knee toward the kneecap.
- Secure the tape to the inner side of the kneecap.
Kinesio taping technique. This method used the more flexible elastic tape to support your knee while allowing a good range of motion. You'll need two pre-cut Y strips and two pre-cut I strips. Rub the tape to activate the adhesive after you put on each strip.
- Sit in a chair with your knee bent.
- Put on the bottom part of the Y-shaped piece of tape starting at mid-thigh.
- Slightly stretch one tail of the Y-shaped tape and around one side of the kneecap, coming back to the center below the kneecap.
- Repeat with the other tail on the other side of your kneecap. The kneecap should be surrounded.
- Take the other piece of Y-shaped tape and put on the bottom part, starting several inches below the kneecap.
- Slightly stretch one tail of the Y-shaped tape and apply it around the kneecap, ending on the outside of the other strip.
- Repeat with the other tail on the other side of your kneecap.
- Place the middle of the first I strip below the kneecap.
- Straighten your knee slightly and continue applying the strip upward on either side of the thigh, outside of the Y strips.
- Repeat with the second I strip placed slightly lower than the first.
These are only two methods of many. Your doctor or physical therapist can help you find the best method to help with your issues.
Other Methods to Manage Knee Pain
Taping should be only one part of an overall plan to manage your knee pain. Depending on the cause, your treatment plan may also include:
Weight loss. Being overweight puts a lot of stress on your joints. For every 1 pound of extra weight you carry, 2 to 4 pounds of extra pressure is placed on your knees. If you're overweight, losing weight is the most important thing you can do for your knees.
Physical therapy. Exercise can help strengthen your knee and improve your range of motion. If you have arthritis, physical therapy may focus on strengthening your hips.
When your hips are weak, your knees have to do more work. A physical therapist can also help you figure out whether you need braces or assistive devices.
Medicines. Nonsteroidal anti-inflammatory drugs (NSAIDs) can help with flare-ups but can cause problems when you take them long-term. Topical NSAIDs in the form of creams or gels may be a good option.
Injection therapy.Corticosteroid shots to your knee can offer pain relief for some people. Hyaluronic acid injections may provide longer-lasting relief. Platelet-rich plasma and stem cell injections are two other options, but they aren't covered by insurance.
How to Tape a Knee in 4 Techniques
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Knee taping is a practice that’s used to relieve knee pain.
It’s also done to improve knee support, which may treat and prevent various injuries.
The practice involves applying special tape around the knee. The tape is placed on specific locations, which is said to manage pain by controlling muscles and joints.
If you have any medical conditions that might affect your circulation, talk to your doctor first.
If you’d like to try knee taping, consult a physical therapist or sports medicine doctor first. It’s supplemental to other treatments, which may include therapeutic exercise and NSAIDs. Plus, there are many types of knee taping techniques.
A method that works for someone else might not work for you, even if you have the same knee issue.
Let’s discuss four common taping techniques, along with supplies and tips.
Knee taping is often done to improve knee stability. It can help minimize pain and excessive range of motion during physical activity.
Usually, the techniques below are used to treat issues like overuse injuries or patellofemoral problems.
They can also help prevent future injuries by enhancing knee stability.
The taping should be tight enough to support the knee, but not tight enough to cut off circulation.
With kinesiology tape for full kneecap support
Kinesiology tape is a very stretchy sports tape. It’s thought to provide support by stabilizing joints and muscles. You can find many brands of kinesiology tape on the market.
In the following method, kinesiology tape is used for full kneecap support. This is ideal for patellofemoral pain syndrome or pain around your patella (kneecap) in the front of your knee. The condition, also known as “runner’s knee,” may be caused by overuse or patella tracking disorder.
Supplies:
- kinesiology tape
- scissors
- clean skin
Buy kinesiology tape here.
To tape your knee:
- Measure from the tibial tubercle (bump under your kneecap) to your quadriceps tendon. Cut two tape strips of equal length.
Round the ends to minimize peeling. - Sit on a bench and bend your knee. Peel the first inch of one strip. Secure outside the tibial tubercle without stretch.
- Stretch the tape to 40 percent. Wrap the tape around the inner knee, following its natural curve. Secure the end without stretch. Rub the tape to activate the adhesive.
- Repeat with the second strip along the outer knee, crossing the ends to form an X.
- Cut a strip of tape long enough to wrap under the kneecap. Straighten your knee slightly.
- Peel the tape from the center. Stretch to 80 percent and apply under your kneecap. Wrap the tape along your hamstrings and secure the ends.
Kinesiology tape can stay on the skin for 3 to 5 days. Check the product’s packaging for specific details.
With the McConnell taping technique
Like kinesiology taping, the McConnell technique is used to improve knee stability. It’s designed to manage patella tracking disorder and pain by increasing structural support.
For this technique, you’ll need:
- 2-inch wide adhesive gauze (to protect your skin)
- 1 1/2-inch wide rigid non-elastic medical tape
- scissors
Shop for gauze and sports tape online.
Always start with clean skin. To use the McConnell knee taping method:
- Cut two strips of adhesive gauze and one strip of rigid tape. The strips should be long enough to cover your kneecap, about 3 to 5 inches.
- Sit on a bench. Extend your knee and relax your quadriceps. Place both strips of adhesive gauze over your kneecap.
- Secure the non-elastic tape on the outer edge of the kneecap. Pull the strip toward the inner knee. At the same time, push the soft tissue on the inner knee toward the kneecap.
- Secure the end of the tape on the inner edge of the kneecap.
Typically, this tape can stay on the skin for 18 hours.
Depending on your sport and symptoms, the rigid tape may be applied in other directions.
A physical therapist can help you determine the ideal option.
If you have knee pain, taping may help. The following techniques are designed to manage specific types of discomfort.
For medial knee pain
Medial knee pain occurs on the inside of your knee. Inner knee pain has many causes, including:
- patellar tendonitis
- meniscus tear or sprain
- MCL injury
Supplies:
- kinesiology tape
- scissors
- clean skin
To apply the tape:
- Cut one 10-inch strip of tape. Round off the ends.
- Sit on a bench, knee bent to 90 degrees.
- Peel the first inch of tape. Secure below your inner knee, on the upper part of your calf muscle.
- Stretch the tape to 10 percent and wrap along the inner knee. Rub the tape to activate the adhesive.
- Cut two 5-inch strips of tape. Round off the ends. Peel one strip from the center, stretch to 80 percent, and apply diagonally on the site of pain.
Secure the end. - Repeat with the second strip to create an “X.”
For anterior knee pain
If you have pain in the front and center of your knee, it’s called anterior knee pain. It’s commonly caused by patellofemoral pain syndrome or knee arthritis.
Often, the first technique mentioned in this article (for full kneecap support) is used for this issue. But you can try a similar method with pre-cut Y-shaped tape.
You’ll need clean skin and two Y strips (one long and one short).
To apply:
- Cut the long Y strip to 1 to 2 feet. Sit on the edge of a bench, knee bent.
- Peel the first inch of tape. Secure in the middle of the thigh. Split the Y and remove the backing.
- Stretch the tails to 25 to 50 percent. Apply on each side of the kneecap. Rub to activate the adhesive.
- Peel the first inch of the small Y strip. Secure on the outer side of the kneecap, split the Y, and remove the backing.
- Stretch the tails to 50 percent.
Apply the tails above and below the kneecap. Rub to activate.
Shop for pre-cut Y strips online.
Knee tape can adhere quite well. When it’s time to take it off, consider these suggestions:
Tips for removing kinesiology tape
To comfortably remove kinesiology tape:
- Apply oil. Baby oil or olive oil can loosen the adhesive. Rub oil on the tape, wait 15 to 30 minutes, then remove it in the shower.
- Remove it slowly. Avoid removing the tape too fast, which may irritate or damage your skin.
- Roll away the tape. Roll the tape back on itself. Compared to pulling, rolling is less painful.
- Move in the direction of hair growth. This minimizes irritation to your skin and hair follicles.
- Tug the skin. While peeling the tape, use your other hand to tug the skin in the opposite direction. This is said to decrease discomfort.
Other types of tape
Your physical therapist might recommend other types of supplies, like adhesive gauze tape.
Try the above tips if you have difficulty removing them.
You can also:
- Take a warm bath or shower. Like baby oil, warm water may help break down the adhesive.
- Apply lotion. This can help loosen the sticky backing.
- Apply ice. Try applying an ice pack to release the tape.
Knee taping is used to manage pain and improve support. It can enhance your exercise ability, whether you’re recovering from an injury or feeling discomfort. It should not constrict blood flow, rather give support.
Since there are many ways to tape a knee, it’s best to consult a professional. They can show you the best technique and application for your symptoms.
When combined with a therapeutic exercise program, knee taping can help you find relief.
How to properly bandage the knee with an elastic bandage
Bandaging is a simple therapeutic technique performed in many areas of medicine, which is aimed at preventing severe thrombotic complications for the body.
The action of compression hosiery and bandaging of the lower limb is based on the creation of different pressure on the leg sections. The maximum impact is on the ankle and lower leg, the knee experiences less pressure, which reaches a minimum in the upper thigh. This effect promotes the movement of blood from the bottom up. The muscles under the applied bandage are in greater tone and the vascular branches located in their thickness work more intensively.
If the bandage is applied only to the knee area, it tightens the intra-articular formations and contributes to their anatomical integrity during loading. The compression effect provided by the bandage avoids injuries to the knee and other joints of the lower limb.
Bandages differ in composition by the class of material from which they are made:
Bandages of low elasticity. Such a product can be stretched no more than 69% of its length.
· Bandages of medium elasticity.
Extensibility 70–140%.
· Bandages of high elasticity. The product is stretched by more than 141% of the length of the bandage.
Bandages of high elasticity are applied to the knee or other joints to reduce the tension of the ligamentous and tendon formations during intensive sports activities, after injuries to the ligaments and menisci, after arthroscopy, during therapeutic rehabilitation exercises.
Contraindications There are a number of conditions in which the use of any compression garment, including elastic bandages, is contraindicated. Such diseases include:
- Obliteration (closing of the lumen) of the arteries in diseases such as atherosclerosis, Raynaud's disease, endarteritis.
- Diabetes mellitus with the development of trophic and vascular disorders of 2-3 degrees of severity.
- Inflammatory, infectious lesions of the skin at the site of the bandage.
Knee Bandage Method The most common and effective technique for applying an elastic bandage to the knee is the tortoiseshell bandage.
This bandaging method is available in two versions:
- Converging dressing.
- Diverging dressing.
With a convergent variant, the first two rounds of the bandage are applied below the joint, and the second two are above. The lower and upper tours alternate until they approach each other in the middle of the joint.
With a diverging bandage, the first round is superimposed on the center of the joint, and each subsequent one is either higher or lower than the previous one. There are several general rules for the procedure:
- Properly start dressing at least 20 cm from the injured area.
- Each subsequent round must overlap the previous one by 70%.
- Bandaging should be done with moderate tension on the product. Try to increase compression closer to the middle of the joint.
- The procedure and the applied product must not cause pain. Release tension if this occurs.
- Flexion and extension in the joint after compression must be performed in full, but with great effort. If the bandage slips off the site of application, repeat the technique with a large tension of the material.
Elastic compression during rehabilitation Traumatologists at the Kanon Clinic most often, along with other rehabilitation procedures, prescribe knee bandaging after an injury or a surgical operation, such as arthroscopy. During this period, dosed physical loads on the joint in the form of exercise therapy exercises are allowed and even recommended.
After applying an elastic product, exercises on an exercise bike, walking and running along the track, gymnastic exercises recommended by the attending physician of the Kanon clinic have an excellent effect.
It is necessary to combine physical activity with additional physiotherapy procedures:
- Electrophoresis of anti-inflammatory drugs.
- Magnetotherapy.
- Acupuncture.
- Electromyostimulation.
Physiotherapy will promote intensive blood supply to the tissues of the joint, and exercises with an applied elastic product will correctly distribute the load and restore the function of the joint.
Sprained Ankle Bandage - Application
Sprained Ankle Bandage is an indispensable tool that allows you to fix an injured limb without disturbing normal blood circulation. The product stretches well, does not deform and has many advantages over a conventional gauze accessory. The bandage is hygienic, affordable, can be used several times without losing its properties.
When elastic bandages are needed
Standard gauze bandages are used for various skin injuries, bleeding, wounds.
They lie tightly, securely holding sterile materials, preventing the entry of microbes, accelerating the healing of damaged areas. However, in many cases, gauze products are practically useless. They impede movement, interfere with normal blood circulation, and cannot be used for long periods of time. There is an excellent alternative to classic gauze - modern bandages made of hygroscopic elastic materials.
Elastic bandages are indispensable for:
- limb injuries;
- dislocations and sprains;
- recovery after operations;
- muscle pain;
- swelling and general discomfort during active sports.
Bandages made of elastic materials are recommended for professional athletes and amateurs who experience increased stress on the ankle. They will be needed by people who are fond of hiking, preferring traumatic team games (football, basketball, hockey). Without elastic bandages, weightlifters and representatives of other sports associated with a load on the joints do not go through training.
Products should be kept in the home first aid kit, they may be needed for any bruises, lacerations of the limbs, sprains or swelling. It is better to use a bandage as prescribed by a doctor, you can buy it without a prescription.
Obstacles to bandaging limbs may include:
- atopic dermatitis or other severe skin lesions;
- autoimmune diseases;
- diabetes mellitus;
- suspected malignant tumors.
In the presence of severe chronic diseases, a consultation with a doctor is obligatory.
Advantages and Disadvantages
Elastic bandages have many advantages and have successfully replaced traditional gauze products. Benefits include:
- softness and density, which makes it possible to securely fix the injured limb;
- high hygienic qualities, breathability;
- durability;
- ease of care;
- availability;
- the ability to use the accessory not only for the ankle, but also for other parts of the body.
The right bandage will last a long time. It can be washed and dried, while the product will not lose its shape, retain its density and elasticity. High-quality material allows you to make a tight bandage that does not interfere with normal blood circulation. At night, the bandage can be removed, and in the morning it can be used again for fixation. No special skills are required for bandaging a limb; a simple art can be mastered by the victim himself or any of his family members.
Reliability is a big advantage of the product. A properly made bandage lasts all day without slipping or pulling on blood vessels. If necessary, a bandage can fix the movable joint. The bandage can be used when applying compresses, as well as in the presence of a variety of wounds. The product is very economical, it will successfully replace 20 gauze bandages.
Despite the many advantages, the medical accessory also has disadvantages:
- Improper application can lead to circulatory problems.
- Insufficient tension of the elastic material cannot guarantee optimal support for injured ligaments.
- A poorly tied bandage can cause irritation and even damage to the skin.
- Insufficient care of the product will quickly make it unusable.
If the degree of elasticity of the bandage is chosen incorrectly, the joint will not receive the necessary support. Despite the fact that the product is considered universal, you should not buy the first copy that comes across. An experienced traumatologist or pharmacist will help you choose the right bandage.
How to choose a bandage
You can buy the product at any pharmacy or orthopedic salon that sells various fixators, orthoses, medical bandages and other medical accessories. When spraining the ankle joint, it is most convenient to use a bandage 1.5-2 m long. If the desired size was not found, you can buy a product about 5 m long, and then cut it in half.
The product must be securely packaged, not torn or damaged. A high-quality bandage has a uniform width and density, the manufacturer, date and storage conditions, and other important information are indicated on the package.
When choosing a product, you need to consider not only the length, but also the degree of elasticity. On sale there are both denser and well-stretched accessories. If there is a predisposition to varicose veins, it is better to buy bandages with a low degree of elasticity. They fit tightly, support the affected veins well, normalize blood flow and prevent pain. The same bandage will be needed after surgery on the lower extremities.
For normal sprains and dislocations, softer, more stretchable products are recommended. They do not interfere with movement, a patient with a properly applied bandage can lead a normal life without experiencing pain and without risking further damage to the ligaments.
How to bandage an ankle
The general rule is to bandage in the morning or after a long rest with the limbs elevated.
This technique helps to avoid swelling, the bandage can be fixed as comfortably as possible. An orthopedic doctor or a nurse can explain how to bandage a leg, the necessary instructions will be given in a pharmacy or orthopedic salon.
If the bandage has been used before, carefully roll it into a tight roll. The product begins to unfold from the inside out, and the bandage is applied directly to the skin. Do not bandage the limb over stockings, socks or other clothing. Any fabric will interfere with the normal fixation of the elastic material and can cause severe irritation.
Before bandaging, you can apply an ointment or gel recommended by your doctor to the injured limb. Any product applied to the skin should be well absorbed. If it is planned to apply a compress, wet gauze, cotton wool or other pad soaked with medicine is covered with waxed paper or film. Only after that the compress is fixed with a bandage. If you neglect the polyethylene protection, the bandage will quickly get wet and the effectiveness of the procedure will decrease.
Bandage the ankle should be uniform, moving from the narrowest part of the leg to the wider, from the ankle to the knee. In this case, the degree of tension of the material varies. In the ankle area, it should be as tight as possible, in the calf area, the fixation is reduced. Do not overtighten the leg under the knee, this interferes with normal blood circulation. You can check the degree of tension by sticking your fingers under the bandage.
The bandage is applied neatly, without folds or unnecessary thickening. Each turn overlaps the previous one by about a third, no gaps are left. When moving from under the bandage, the skin should not be visible. Maximum fixation is necessary in the lower part of the bandage, in the ankle area, this will keep the bandage from slipping.
The ankle sprain must cover the leg 15 cm below and above the affected area. The bandage is applied from the phalanges of the toes to the middle of the lower leg. With proper fixation, the toes can turn pale and even turn blue.
After a few minutes, they should return to their normal color. This is a sign that the bandage is applied correctly. If the feeling of squeezing and numbness in the fingers does not pass after 30 minutes, it is better to bandage the bandage. This will have to be done if the patient feels blood pulsing, pulling pain or other unpleasant sensations. The bandage should relieve negative symptoms, and not provoke them. Over time, it will become clear what degree of tension of the elastic material is optimal for a particular patient.
Applying a fixator is necessary when the patient is actively moving. During rest, the bandage is removed, and the affected limb is gently massaged in the direction from the ankle to the knee. Movements should be soft, it is better to postpone active self-massage until complete recovery. To improve blood circulation, you can use any cream or light gel. To relieve swelling, legs are raised during sleep, for example, by placing a folded blanket or a thick towel under them.
Bandage chart: beginner's guide
To apply the elastic bandage on the ankle correctly, you need to proceed in stages. Strict adherence to the scheme will help to securely fix damaged ligaments, reduce pain and prevent the formation of edema. Instructions:
- The bandage is applied to the leg in a spiral, each new layer covers the previous one by a third.
- A bandage is wrapped around the ankle, then the bandage is applied to the foot, tightly wrapping around the heel.
- Wraps around the instep twice to secure the foot.
- Further turns lie crosswise, from the foot to the lower leg and back to the foot.
- The final step involves wrapping the lower leg with another layer, then wrapping the ankle and tying the bandage. The knot is not tightened too tight, because before going to bed the bandage will have to be removed.
Watch this video on YouTube
It's easy to learn how to properly bandage injured limbs.
By strictly following the instructions of the orthopedist, you can learn how to make a tight bandage in just 10 minutes. The attending physician should explain how much to wear an elastic bandage. Usually, the procedures continue until the unpleasant symptoms disappear completely: pain, swelling, inability to step on the injured limb.
Bandage care and life extension
Elastic bandage can be used for a long time. The material from which it is made is hygroscopic, does not deform or tear. Wash the product every 7-10 days. With frequent ankle sprains, it is recommended to have 2-3 bandages in the first-aid kit so that at any time there is material for creating a bandage.
Do not throw bandages into the washing machine, aggressive synthetic powders are also undesirable. It is best to wash the product by hand using warm water and regular soap. Gentle gels suitable for processing baby clothes are also suitable. The elastic material cannot be rubbed, it is gently compressed in soapy water without disturbing the structure of the fabric.
