Knee discomfort is common among athletes, typically runners, weight lifters, and climbers. These activities put a lot of stress on the knee joint, leading to overuse and potential injury. Whether it's the repetitive impact of running, the heavy loads of weight lifting, or the intense strain of climbing, the knee can suffer from various forms of discomfort and injury. Kinesiology tape offers a simple and effective way to provide support, reduce pain, and enhance performance.
Common Knee Injuries
Structure Around the Knee
The knee joint is a complex system where various components work together to enable movement and provide stability. However, these components are susceptible to injuries from overuse, sudden movements, or heavy loads. The primary goal of knee taping is to stabilize the joint. To achieve this, we'll apply three strips of kinesiology tape around your knee.
Taping techniques for different knee injuries can vary. For instance, if you need extra support on one side of the knee, you might apply additional tape in that area. It's always best to consult a physical therapist or doctor for a professional assessment and a comprehensive rehabilitation program before taping. This ensures you're addressing your specific injury correctly and effectively.
Step-by-Step Guide to Taping the Knee
What You Need:
Three strips of kinesiology tape (2 10-inch long strips and 1 5 to 6-inch long strip)
Scissors (to trim the tape, or round the corners if necessary)
Clean, dry skin
A trimmer or a razor if you have excessive body hair around your knee
Preparation:
Clean the Skin: Ensure the area around the knee is clean, dry, and free of lotions or oils.
Measure and Cut Tape: Cut three strips of kinesiology tape (2 10-inch long strips and 1 5 to 6-inch long strip)
Position Your Body: Bend the knee into a 90-degree angle.
Application:
First Strip: Tape the Medial (Inner) Knee
Anchor the kinesiology tape 4-5 inches above the medial (inner) knee with the first 2 inches of the tape. Apply no stretch to create a solid anchor.
Stretch the tape first to go vertically down along the medial knee, and cross the tibia below the kneecap. Apply a 25%-30% stretch on the middle part of the tape. (100% stretch simply means when the tape is stretched to its extreme.)
Smooth down the end of the tape without stretching to create an anchor. Rub the tape with backing paper to boost adhesion.
Second Strip: Tape the Lateral (Outer) Knee
The second tape is nearly symmetric to the first one. Anchor the tape 4-5 inches above the lateral (outer) knee with the first 2 inches of the tape. Apply no stretch to create a solid anchor.
Stretch the tape first to go vertically down along the lateral knee, and cross the tibia below the knee cap. Apply a 25%-30% stretch on the middle part of the tape.
Smooth down the end of the tape without stretching to create an anchor. Rub the tape with backing paper to boost adhesion.
Third Strip: Decompression
Place the third strip horizontally across the lower part of the knee, just below the kneecap.
You may apply the tape from the end or the middle. Use a bit more stretch (70%) on the middle part of the tape. As always, to create effective anchors, apply no stretch to the ends and make sure the ends are attached to the skin.
Final Touches:
Make sure the tape is secure and free of wrinkles.
Rub the tape gently to activate the adhesive, ensuring it sticks well.
Pro Tips:
Avoid stretching the ends of the tape to prevent skin irritation.
Apply the tape at least 30 minutes before physical activity to give the adhesive time to bond.
If you experience any discomfort or irritation, remove the tape immediately.
When removing the tape, start peeling from one end of the tape. Press the skin down while gently peeling the tape back against itself. Do not rip off the tape violently.
Kinesiology tape can provide much-needed support and relief for knee discomfort, helping athletes like runners, weight lifters, and climbers to stay active and pain-free. By following this step-by-step guide, you can effectively tape your knee to reduce strain and promote healing.
Remember to always consult with a healthcare professional for proper diagnosis and treatment of knee injuries.
Stay active and take care of your knees!
コメント