3 Ways to Do a Knee Bandage

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2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

Are you tired of that nagging knee pain? Are you tired of going to the trainer or therapist every time you have to apply a knee bandage? Luckily, an experienced friend or relative can do it for you! This step-by-step process, with pictures at each step, shows you how to apply a knee bandage. This will help you prevent knee injuries, facilitate injury healing, reduce pain and increase knee support. Note Read the Tips and Warnings sections first. They will help you.

Steps

Method 1 of 3: Preparation

Step 1. Get the materials listed in Things You Will Need

If you are allergic to sports bandages, use a hypoallergenic one under the sports bandage you will be applying. You will need to apply the base bandage strips FIRST exactly as directed in the steps below. You will then apply the sports bandage strips over the base bandage, repeating the procedure

Step 2. Sit on a flat surface

The floor is fine, but if the bandage is done by another person, a higher table is better.

Step 3. Place a rolled-up towel or similar object under the knee to create a knee angle of approximately 30 degrees

This is not essential, but it is less tiring than keeping the knee raised

Method 2 of 3: Apply Cross Stripes

Step 1. Cut about 35-36 cm strips of sports bandage with scissors or take a strip of the pre-cut ones

This will be the standard length of the strips for this process.

Most pre-cut rolls have strips of about 35 cm

Step 2. Apply one end of the strip about 10cm above the knee in the center of the thigh

Step 3. Slowly stretch the strip along the outside of the leg, passing it to the other side of the knee

The strip should end in the center of the calf, below the back of the knee.

All strips should be applied so as not to block circulation.
It is always best to create a little tension when applying the strip. Don't pull too hard or leave the strip too loose.

Step 4. Apply the end of another strip (the same length as the first one) about 10cm below the knee, in the center of the shin

Step 5. Slowly extend the strip up, towards the outside of the knee, intersecting the first strip on the side of the knee

The strip should end in the center of the thigh, above the back of the knee.

Step 6. Repeat steps 2 to 5 towards the inside of the knee symmetrically on the first two strips

This way you should create an X on each side of the knee.
The ends of both Xs should start and end at the same point.

Method 3 of 3: Apply Anchors

Step 1. Cut a strip that will go around the thigh

The length may vary from person to person.

Step 2. Apply the end of the strip to the ends of the two strips already applied, 10 cm above the knee

Step 3. Slowly wrap the strip around the leg, covering the ends of the two strips on the back of the thigh, ending right where you started

This anchors the crossed strips downwards

Step 4. Cut a strip that will go around the calf

The length may vary from person to person.

Step 5. Apply one end of the strip over the ends of the two strips already applied, 10 cm below the knee (exactly as in step 2, but below the knee)

Step 6. Slowly wrap the strip around the leg, covering the ends of the two strips on the back of the thigh, ending right where you started

This serves as an additional anchor

Step 7. Admire your work

Remember, this does not guarantee absolute protection or support for the knee.

Advice

While you can do these steps yourself, you will have better results if you have another person do the bandage.
This is a basic strategy for reducing pain. There are other more complex ways to do a knee bandage. This method uses a non-elastic sports bandage. You can also use kinesio tape to do a knee bandage, but the steps are different.
If you have hair on your legs, and you want to keep it, you should apply a basic bandage first. It can also be used to shave before application.

Warnings

If you are allergic, consult a doctor before choosing this method.
If the pain increases, or you feel numb, stop. If symptoms persist, ask a doctor for advice.
Don't try to apply this method if you have a fracture, serious injury, or poor circulation.
The bandage depends on the nature of the injury and / or your anatomy. Ask a doctor for advice before starting.

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