How to Tape a Knee

Co-authored by Michele Dolan

Last Updated: November 6, 2021

Coping with an injured or painful knee is hard, but taping it can provide some relief. Not only that, but taping your knee also adds support for your knee. To tape your knee, you'll need to first place crossing strips on either side of your leg, framing your knee. Then, anchor your straps by wrapping more tape around your knee. If you have a tape allergy, you should apply a hypo-allergenic base, first.

Part 1

Part 1 of 2:

Placing Crossing Strips

1
Sit down on a flat surface. Great options include the floor or an elevated table, depending on what's available to you. Although a table may make it easier for someone else to wrap your knee, you need to make sure it's stable.^{[1]
X
Research source}
2
Elevate your knee with a rolled towel or similar item (optional). This should put your knee at a 30 degree angle. Although you don't have to do this, it makes it easier to hold your knee in place during the wrapping.
- Without the support of a towel or similar object, you may find it too tiring or painful to hold your knee in place.
- If you don't want to use a towel, you could try a water bottle or a round foam massaging roller.
Advertisement
3
Apply a hypo-allergenic base, if you're allergic to sports tape. The base layer, which goes under your tape, will protect you from an allergic reaction. Make sure that your entire knee is covered in a base layer before you start wrapping your knee.
- It's best to wrap your knee with the base layer using the same method as you're using for your actual sports tape. Simply follow the procedure for wrapping your knee, but use the base layer instead of your sports tape.
- Once your base layer is in place, apply your sports tape.
4
Cut 14–15 inch (35.6–38.1 cm) strips of sports tape. Use scissors to cut your tape. If you're using pre-cut tape, simply pull the strips off the roll, as they're needed. This will be the standard strip length for this procedure.
- Most pre-cut rolls have 14 inch (35.6 cm) strips.
5
Apply the strip to your knee. Place one end of the strip about 4 inches (10.2 cm) above the knee, in the center of the thigh. Then, slowly smooth it down along the outside of your leg, crossing over the side of your knee.^{[2]
X
Research source}
- The strip should finish in the center of the calf, below the back of the knee.
- All strips should be placed so that circulation will not be cut off.
- It is best to always have a little tension when placing each strip. Do not pull hard or let the strip hang loose.
6
Add the next strip, starting below the knee and moving up. Place one end of a second strip of cut tape about 4 inches (10.2 cm) below the knee, in the center of the shin. Slowly smooth the strip up the outside of your leg, crossing over the side of the knee and intersecting the first strip on the side of the knee. The strip should finish in the center of the thigh, above the back of the knee.^{[3]
X
Research source}
7
Apply the strips to the inside of your knee. Repeat steps 2 through 5 on the inside of the knee to mirror the first two strips.^{[4]
X
Research source}
- This should create an X on each side of the knee.
- The ends of both X’s should start and stop in the same place.

Part 2

Part 2 of 2:

Placing Anchors

1
Cut out a strip of tape that will go around your whole thigh. This length will vary person to person. You may want to measure your thigh before you cut the tape so that you don't waste any.
2
Apply the first anchor strap. Place one end of the strip on top of the ends of the two strips already placed, which should be 4 inches (10.2 cm) above the knee. This will be the top of your "X."^{[5]
X
Research source}
3
Wrap the piece around the leg. Go slowly so that your application is even. Cover the ends of the two strips on the back of your thigh. Finally, finish where you started.
- This anchors the crossing strips down.
4
Cut out a strip of tape that will go around your whole calf. This length will vary person to person. You may want to measure the tape before you cut it so that you don't risk wasting a piece.
5
Start this anchor at the lower points of your "X." Place one end of the strip on top of the ends of the two strips already placed, which should be 4 inches (10.2 cm) below your knee. Slowly wrap the piece around the leg, covering the ends of the two strips on the back of the calf. You should finish in the same place where you started, creating a circle around your leg.^{[6]
X
Research source}
- This serves as another anchor.

Expert Q&A
Did you know you can get expert answers for this article? Unlock expert answers by supporting wikiHow

Question

I hyper-extended my right knee 2 days ago. I am in gymnastics, and I really cannot afford to take it easy right now. It hurts right below my knee cap on the top of my shin bone. Any suggestions? :)

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Support wikiHow by unlocking this expert answer.

There are 2 different ways that you rehab a minor tissue injury, such as this. You can use Movement, Elevation, Traction, and Heat (METH), or you could do Rest, Immobilization, Cold, and Elevation (RICE). It's best to ask your healthcare provider which is best with you.
Question

What do I do if a person has varicose veins?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Support wikiHow by unlocking this expert answer.

Don't tape their knee until you've spoken to their doctor. In this case, you'll need advice from a healthcare provider.
Question

What is the best for patella support when taping my knees?

Community Answer

Wrap your whole knee in prewrap, then roll until it is one strip below the patella.

Warnings

If you experience an increase in pain, or numbness, stop what you are doing. If the symptoms persist, seek medical help.

⧼thumbs_response⧽
Helpful 34 Not Helpful 13
Please do not attempt this if you have a fracture or other serious injury, or have circulatory problems.

⧼thumbs_response⧽
Helpful 40 Not Helpful 19
If you have a skin allergy, consult your doctor before choosing this method of treatment.

⧼thumbs_response⧽
Helpful 30 Not Helpful 17
Taping depends on the nature of your injury, and/or your anatomy. Consult a medical professional for advice before you begin.

⧼thumbs_response⧽
Helpful 31 Not Helpful 21
Taping your knee does not guarantee absolute protection or support for your knee

⧼thumbs_response⧽
Helpful 1 Not Helpful 0