How To Tape A Knee For Stability And Support
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.
K Taping Runners Knee
Watch and learn how to apply Kinesiology Tape for RUNNERS KNEE. With a bit of practice, this simple application may help you run pain-free. Follow the easy-to-read steps below, and learn how to apply Kinesiology Tape for runners knee.
You can also follow our YOUTUBE CHANNEL for access to even more taping tips.
IMPORTANT: Remember to seek medical advice before applying K TAPE. Whether youre a seasoned K TAPING pro or a first time taper, always fully assess before applying and reassess afterwards.
The Knee Taping Process
If youre experiencing general achiness and pain in your knee, try this taping technique:
The tape can stay on for three to five days, even during showering. However, try not to become reliant on the tape. Talk to your provider if you find you need to use the tape for weeks at a time.
Kinesiology Taping For Kneecap Support
Another taping technique used for patellar tendinopathy is achieved with Kinesiology tape . This method of patellar strapping aims to reduce the strain on the patellar tendon, provide overall knee stability, and help with patellar tracking.
Part 4 Of 4:removing Kinesiology Tape
Kt Tape For Knee: Benefits Uses Taping Guide And More Info
KT Tape: its the biggest thing to hit sports medicine since the invention of, well, sports medicine. Sometimes called elastic therapeutic tape, Kinesio tape, kinesiology tape, or even just KT or K-tape, KT Tape has taken the athletic and physical therapy by storm, and for good reason: its got a cutting-edge design that helps provide structure and support for athletic injuries, making it easier to treat these injuries and get you back up on your feet more quickly.
But what is this miraculous new treatment? Whats it made out of and how does it work? Can you use it to treat a bad knee, for example, in the same way a knee brace would? How do you even apply KT Tape for the most effective joint support? There are just so many questions revolving around this athletic therapy tapequestions that need answers. Well, dont worry; thats why were here. Strap in, because were about to go on a wild ride into the world of KT Tape, uncovering the secrets behind this new phenomenon in joint health and revealing what KT Tape for the Knee can do for you.
How To Use Kinesiology Tape
This article was co-authored by Joel Giffin, PT, DPT, CHT. Dr. Joel Giffin is a Doctor of Physical Therapy and the Founder of Flex Physical Therapy in New York, New York. With over 15 years of experience as a Certified Hand Therapist , Dr. Giffin treats the whole body and specializes in rehabilitation of the hand and upper extremities. He has treated Broadway theater performers backstage at shows such as The Lion King, Sleep No More, Tarzan, and Sister Act. Flex Physical Therapy also specializes in occupational and pelvic floor therapy. Dr. Giffin earned his Masters degree in Physical Therapy with honors from Quinnipiac University and received his Doctor of Physical Therapy degree with distinction from Simmons College. He is a member of the American Physical Therapy Association and the American Society of Hand Therapists. This article has been viewed 46,609 times.
Kinesiology tape is an elastic sports and fitness tape that is used for muscle, ligament, and tendon support and pain relief. This tape is lightweight, and provides support without limiting movement. Under the guidance of a medical professional, you may be able to use the tape as a form of treatment for pains and injuries between visits. In order to use kinesiology tape, you should clean your skin, prepare the tape and then apply the tape. It is also important that you properly wear and remove the tape.
How Do You Get Rid Of Kt Tape Rash
What to do When Patients Experience Allergic or Contact Dermatitis. First and most important thing to do a medical adhesive or dressing is causing a skin reaction is to remove the bandage or tape. Then we recommend cleansing the area with mild soap and water to removed an possible residue left from the adhesive.
Why Tape The Knee
As mentioned above, there are a few important reasons to tape a knee. First, proper movements patterns. A tapes light stretch and tension on the skin can assist with proprioceptive stimulation. Potentially, tape can help cue the body to remember things like, keep the knees out, or over the toes during various exercises.
Second, tape can increase stability. For those who find their knees lacking stability, then taping around the patella can assist with support. Below are a few of the landmarks well cover in our knee taping techniques.
- Inside of the Knee
- Outside of the Knee
- Posterior Superior Iliac Spine
- Quadriceps Tendon
- Vastus Lateralis/Medialis
- Patella Tendon
The two methods below will facilitate different training adaptations and purposes. Its important to understand when to use each method for knee taping success.
Kinesiology Tape For Knees
Kinesiology taping is a fast and effective approach in offering support for the knee area and can help reduce inflammation and relieve pain. Kinesiology tape is applied around the borders of the knee, or directly over the affected joints, tendons or muscles. The tape has a uni-directional stretch and elastic properties, similar to human skin, that allow it to be worn comfortably for several days.
How Does Kinesiology Tape For Knee Pain Work
Knee pain is amongst the worst pains as it hinders the movement of the sufferer completely. People fail to enjoy the little surprises of life present in the day to day chores of our lives.
Just like a little gadget can ease your work burden manifold, in the same way, Kinesiology Tape can work wonders in getting away with the throbbing knee pain. If you are someone who is under the plight of knee pain for quite some time now, then you must be well aware of the various pain relieving tapes available in the market these days.
Kinesiology Tape boasts of a unique design which not only offers support to the patient but also helps to solve the problem therapeutically.
The wonderful strapping tape focuses on different receptors within the same somatosensory system which comprises of sensory neurons.
This lifting of the skin helps to reduce inflammation in the affected area and thus reduces knee pain.
Knee Strain Vs Knee Sprain
Knee strains happen at any age. You might suddenly twist your knee joint or have a direct hit to your knee. Both can cause a strain.
Its easy to mix up a strained knee and a sprained knee, but theyre two different issues.
- A strain means a muscle or tendon in your knee stretches too much or tears. A tendon is a thick tissue that attaches a muscle to a bone.
- A sprain happens when a ligament stretches or tears. A ligament is a tissue that attaches a bone to another bone.
What Does Kt Tape Do For The Knee
At this point its become pretty clear that KT Tape is a brilliant and innovative way to help keep muscles, tendons, and ligaments in position in order to reduce pain and increase stability. But how, exactly, does KT Tape work when its applied to a specific joint? In this case, were talking about what KT Tape does for the knee, one of the most important joints in the body and one that sees a lot of punishment day-in and day-out. And not just from athletic activity, either; while running, jumping, twisting, diving, and other sports-related activities can do a number on this joint, even just simple wear-and-tear on your knee can lead to pain, swelling, and other problems as well.
Yet KT Tape could be just what the doctor ordered for your achy knees. While using athletic tape on a joint to provide it additional stability and support is nothing new, the unique characteristics of KT Tape take this one step further. In fact, KT Tape can work not unlike a knee brace, providing compression to keep your joint in alignment thanks to its elastic properties. At the same time, KT tape might be more advantageous than a simple knee brace as you can trim this athletic tape to the exact length you need to accommodate the dimensions of your body. This is something you cant do with a traditional knee brace, as they come in only a few generalized sizes.
Truetape: How To Tape Your Inner Knee
DIRECTLY TO INSTRUCTIONS
Apply tape 1 hour before starting an activity
Thoroughly remove dirt, moisture, oils and lotions from the skin before taping
Do not wear the tape for longer than 7 days
To activate the adhesive, carefully rub the tape several times after applying
In areas that are particularly hairy, trim the hair to ensure the tape sticks better
Remove paper backing before application and always make sure the ends of the tape are applied WITHOUT stretch
Why Should I Use Kinesiology Tape For My Knee
The knee taping application above can assist with muscle imbalance, reduction of pain and limit inflammation. PerformTex tape can be applied as soon as an injury occurs. Due to standard knee injuries, there are medical conditions PerformTex offers aid with physical therapy examples:
- Meniscus of the knee
- Chondromalacia patella.
Before applying the kinesiology tape to the knee be sure the skin is free of oils and lotion. The area should also be cleaned before application. If you have sensitive skin, it is recommended to apply a small strip of the tape to evaluate before full use.
When removing PerformTex tape from the paper backing hold the tape vertically, placing your index finger on the top edge of the tape. Pulling back and flexing your index finger the tape will peel from the backing. Once the tape is anchored with no stretch, pull the balance of tape using the stretch needed.
1st Strip of tape:
1. Be sure the knee is flexed when taping
2. First, measure out the approximate length of the knee
3. Make a tear drop shape before cutting the tape
4. Round the corners and split the tape in two
5. Round the corners again on both ends of the tape
6. We round the corners on the knee due to the high wearing
7. Directly under the patella apply anchor with very little tension/stretch
8. Stretching mild tension, come around the patella over the quad. At the top of the quad release the tape with no tension/stretch
9. Using the paper backing of the paper, smooth tape
How Do You Place Kinesiology Tape
Physical therapists like Guerrero are trained and certified in how to apply the tape, and the application pattern depends on exactly what youre trying to accomplish for your individual case.
Guerrero says Kinesio tape can be used to facilitate or to inhibit motion. For example, if someone has arthritis in their neck and is experiencing tension and headaches, we can tape the upper trapezius muscle in a pattern that is opposite the direction it usually contracts, she says.
The techniques may seem a bit complicated, but Guerrero says it is possible for your physical therapist or occupational therapist to instruct you how to put it on at home. You could connect with your therapist over video conference or a virtual therapy session to have them show you their preferred ways to apply it. Of course, if you cant easily reach the area, youll have to have someone else in your household be instructed.
If youre not in contact with your physical therapist right now but want to try kinesiology tape anyway, Dr. Lo says its OK to research online.
Although its best to get the advice of a professional for your situation, the tape is it is very forgiving, and by that I mean if you dont apply it perfectly, it usually can still help, Guerrero says. Kinesiology tape is available over the counter and pre-cut, which also makes it easier to apply.
For Anterior Knee Pain
If you have pain in the front and center of your knee, its called anterior knee pain. Its commonly caused by patellofemoral pain syndrome or knee arthritis.
Often, the first technique mentioned in this article is used for this issue. But you can try a similar method with .
Youll need clean skin and two Y strips .
Knee tape can adhere quite well. When its time to take it off, consider these suggestions:
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 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.
Why Does Patellofemoral Pain Taping Help
- Often the muscle on the inside of your thigh is weak and the muscles on the outside of your thigh is tight, or strong in comparison.
- This causes the patella to drift laterally too much. Therefore, the patella does not track naturally.
- Over time, friction between your patella and femur causes inflammation and pain.
- Taping the kneecap so it is pulled medially helps it track away from any sore spots as your knee bends.
How To Apply Kinesio Tape To Your Knee And Does Taping Really Work
Kinesio Tape, the granddaddy of this class of tape, was invented in the 1970s by Kenzo Kase, who is a Japanese-born, American-trained chiropractor who prides himself on practicing integrative medicine. Dr. Kase believes that all healing begins with human touch and developed Kinesio Tape as a way to send patients home with his hands.
Kinesio Tape markets its ability to enhance recovery and reduce pain, and its website also claims the tape may improve lymphatic drainage, promote post-surgical healing, optimize performance, improve circulation, prevent injury, and assist the bodys natural healing process.
Kinesio Tape is often used interchangeably with RockTape, KT Tape, Spider Tech, PerformTex and others, but in reality, these are just brand names. Just like Coke, Pepsi, and Dr. Pepper are different brands of soda, these are brands of tape.
The different brands of tape claim they can: cue form, reduce pain, provide neuromuscular re-education, optimize performance, improve circulation, and prevent injury for different body parts, like the , , and .
Most taping methods are used to unload the patellar tendon and also give proprioception to the tissues around the knee. Photo: Penny Goldberg
But the actual difference is mostly how stretchy the tapes are, which can affect how you use it. Other selling points include:
- Reflective elements for safety at night
- Pre-cut strips for easy to follow application
- Wear time
Kinesiology Taping In Case Of Pain Around The Kneecap
The cartilage under the kneecap can be damaged by joint injuries and / or overload. The result is pain in and around the kneecap and limitation of movement on the stretch side of the knee. The pain complaints often arise gradually because the kneecap does not run smoothly through the groove of the thigh. The symptoms can worsen in activities such as climbing stairs, running, cycling and squatting.
Long-term sitting with a bent knee can also be painful .
Cause must often be sought in stall deviations of knee or ankle, or a disturbed effect of the muscles . Intensive training on hard ground can also cause these complaints.
This taping application is recommended in the above knee problems:
1: Stimulating fascial tape in Y-shape around the patella.The patient sits or lies with a bent knee opposite the therapist. The base of the Y-tape is fixed without stretching about halfway on the quadriceps femoris. The tape is then applied with a slight stretch in the direction of the patella, with the splice placed around the edge of the patella and ends together without stretching on the patellar tendon.
2: Y-tape for additional knee stability.For additional stability and function improvement, a second Y-tape is applied. The base is applied to the tuberosity and the two strips follow the patellar border laterally and medially.
The Last Word On Kt Tape
Just like a knee brace or any other type of joint therapy, KT Tape isnt a magic bullet. You should always consult a doctor, chiropractor, or physical therapist to learn if using KT Tape is appropriate for treating any problems you have with your knee joint, and if you have the option of a physical therapist applying your KT Tape so that you can watch and learn how to do it yourself, you should always do so.
At the same time, KT Tape has been growing in popularity for a reason since the 1970s. If you and your doctor or physical therapist feel its an appropriate treatment for your knee joint issues, then welcome to the wide world of using KT Tape to provide better stability and support to your knee! Follow the guidelines weve set out for you here, take it slow, and enjoy some well-earned relief from your knee pain.
How much does knee tape it cost?
How To Apply Kt Tape For Lower Back Pain
Youll need: 2 full strips
1. Full Strip 1 : Tear the backing paper at the center of the strip. Roll the backing paper toward each end, leaving 2 inches of backing attached to each end of the strip. While standing, hinge forward at the waist, putting a slight stretch on low back. With one end in each hand, hold the strip horizontally, apply a moderate stretch, and adhere the strip directly below the point of pain. Apply the last 2 inches with no stretch. Rub the strip to activate adhesion.
2. Full Strip 2 : Tear the backing paper at the center of the strip. Roll the backing paper toward each end, leaving 2 inches of backing attached to each end of the strip. While standing, hinge forward at waist, putting a slight stretch on the low back. With one end in each hand, hold the strip parallel to Full Strip 1, apply a light stretch, and adhere the strip directly above the point of pain. Apply the last 2 inches with no stretch. Rub the strip to activate adhesion.
What Brand Should You Use
There are many brands sold online as well as in stores, including the original Kinesio products. Our experts cant endorse any particular brands, but Guerrero did say she has her favorites. And the people we heard from on Facebook had their own personal recommendations as well. I love , Jeannette H. says. I use it when I am extra swollen on whatever joint is the worst. Stef S. favors ; Michelle R. loves . is the best, Jan M. says.
You may have to try out a couple to see what works best for you; as well, your PT or OT may also have a preference. You may want to choose one thats available in different skin tones, such as .
Especially right now, arthritis home remedies that you can perform yourself that have little risk may be worth trying. Kinesiology tape may help you have less pain and inflammation, which could make it easier to do household chores or take walks around the neighborhood. If youre in touch with your PT, OT, or rheumatologist, check in to see if kinesiology tape may be right for you.