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How to Wrap a Knee With Athletic Tape

by
author image Elizabeth Wolfenden
Elizabeth Wolfenden has been a professional freelance writer since 2005 with articles published on a variety of blogs and websites. She specializes in the areas of nutrition, health, psychology, mental health and education. Wolfenden holds a bachelor's degree in elementary education and a master's degree in counseling from Oakland University.
How to Wrap a Knee With Athletic Tape
How to Wrap a Knee With Athletic Tape Photo Credit Artem Kononenko/Demand Media

Wrapping the knee with athletic tape can not only help rehabilitate an injured knee, but may prevent knee injuries from occurring in the first place, according to David H. Perrin in his book “Athletic Taping and Bracing.” Although there are different methods of wrapping a knee, each method must be done properly to have the desired effect and benefits.

Spiral Method

Step 1

How to Wrap a Knee With Athletic Tape
Photo Credit Artem Kononenko/Demand Media

Sit on the floor. Extend your legs straight in front of you.

Step 2

How to Wrap a Knee With Athletic Tape
Photo Credit Artem Kononenko/Demand Media

Hold one end of the athletic tape below the kneecap. With your other hand, begin wrapping the tape around the leg. Overlap about half the width of the wrap as you wrap the tape up your leg.

Step 3

How to Wrap a Knee With Athletic Tape
Photo Credit Artem Kononenko/Demand Media

Stop wrapping upward once you have reached the desired height. You can double-back and wrap another layer over the entire area you just covered with the tape, or simply criss cross additional tape over the kneecap, depending upon your personal preference.

Step 4

How to Wrap a Knee With Athletic Tape
Photo Credit Artem Kononenko/Demand Media

Check the tightness of the tape. Make adjustments if desired.

Cross Method

Step 1

How to Wrap a Knee With Athletic Tape
Photo Credit Artem Kononenko/Demand Media

Sit on the floor. Extend your legs straight in front of you.

Step 2

How to Wrap a Knee With Athletic Tape
Photo Credit Artem Kononenko/Demand Media

Hold one end of the athletic tape below the kneecap. Position the athletic tape so it forms a diagonal line across the kneecap.

Step 3

How to Wrap a Knee With Athletic Tape
Photo Credit Artem Kononenko/Demand Media

Bring the tape around the back of the knee, and then bring the tape back down to make an opposing diagonal line across the knee. The tape should appear like a letter “X” over the kneecap. Repeat until the entire area of the knee is wrapped.

Step 4

How to Wrap a Knee With Athletic Tape
Photo Credit Artem Kononenko/Demand Media

Check the tightness of the tape. Make adjustments if desired.

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