The knee hurts with every step, everyday life becomes a torture. High time to fight against knee pain! How? We show you a simple, but effective instructions for the kinesiology tape on the knee!
A wrong movement, overload or wear and tear - knee pain can have many causes. But no matter where they come from, they have one thing in common: they are annoying!
If the pain persists even at rest, everyday movement hurts and even sports are no longer possible, then perhaps kinesiology tape can help you!
The elastic adhesive tapes can truly work wonders! They soothe in case of overexertion and stabilize muscles and ligaments.
We'll show you a simple tutorial on how to tap your knee with kinesiology tape!
Table of contents
- What the kinesiology tape is and how it works
- What the kinesiology tape is used for
- Step by step instructions - Kinesiology tape on the knee joint
- How quickly does the kinesiology tape work on the knee?
- Which tape color you should use for the knee joint
- When not to use the kinesiology tape for the knee joint
What the kinesiology tape is and how it works
Kinesiology tapes are special elastic and breathable adhesive tapes used to support healing processes. Kinesiology tapes are used especially for sports injuries or overuse reactions.
The kinesiology tape has versatile effects. Thus, the tapes relieve pain, blood circulation is promoted and nerve activity in the affected area is activated. The metabolism is also stimulated by the kinesiology tape!
A special bonding technique even stimulates the flow of lymph. Accumulated fluid from operations or injuries flows away and movement restrictions are reduced. In addition, relieving postures dissolve more quickly, the balance between muscle tension and muscle relaxation is restored.
Basically, the advantage of taping is that movement is not restricted, rather the functionality of the affected body part is supported and the healing process is stimulated.
Here's more info about the effect of kinesiology tapes!
What the kinesiology tape is used for
The areas of action in kinesiology tape are many and varied. These include:
- Muscle injuries
- Muscle tension
- Joint complaints
- General and non-specific pain of the musculoskeletal system
- Tendon insertion irritation
- Ligament injuries
- Osteoarthritis
- Sports injuries
- Back pain
- Malpositions and postural weaknesses
- Lymphedema
- Bruises
- Stabilization and injury prevention
- Scar treatment
Typical clinical pictures for which taping is often used
- Bruises
- Post-treatment of muscle strains or muscle fiber tears
- Runner's Knee
- General knee pain
- Tennis Elbow
- Neck tension
- Hallux valgus
- Swellings
- Menstrual cramps
Tip: In use with us - the Kinesiotapes from Truetape. They are particularly elastic and do not restrict movement. With me they have held on the back for 5 days and that despite hiking vacation. You can either buy pre-cut tapes or cut them yourself. Learn about Truetapes here!
Step by step instructions - Kinesiology tape on the knee joint
For the kinesiology tape on the knee you need two 15 cm long tapes and two 20 cm long tapes. Round the ends of the tapes, so they hold better on your skin afterwards.
Make sure the skin is clean, dry and not oily. It may be helpful to remove hair from the affected area beforehand.
Sit relaxed and bend your knee at a 90 degree angle.
Now take a 15 cm long tape and tear the protective foil in the middle. Apply the tape on the outside of the knee with maximum tension and let the ends run up and down according to the curves of the kneecap.
The second 15 cm tape is applied in the same way, this time on the inside of the knee.
Then take one of the 20 cm long tapes. Tear the protective film again in the middle. Stick this tape half over the already sticking tape with maximum tension in the same line. Tape the ends without pulling.
Apply the second 20 cm tape in the same way.
Rub all the strips of tapestry well.
Keep moving, loosen your knee joint and try to drink enough.
Did you know that tapes can also help with period pain?
How quickly does the kinesiology tape work on the knee?
When improvement occurs varies from person to person. In some cases, patients feel a positive change immediately after application, while in others it takes around three days.
It is important that you give the tape time, if you can tolerate it. Before it does not come off by itself, you can leave it on without hesitation.
You can always repeat the taping after the first application. Sometimes a single taping is enough, sometimes a second or third pass is helpful.
With kinesiology tape on the knee, it can also be helpful that you always apply the tape before you do sports. The tape then helps with stabilization.
To ensure that the kinesiology tape really holds well, apply it about one to two hours before sweating.
Here's what you can do for knee pain while running!
Which tape color you should use for the knee joint
We have already reported that the effect of colors in kinesiology tape are not confirmed. So there is no right or wrong color in knee taping.
But if you like to believe in the effect of colors, then you have several options.
Basically, listen to your body again: do you feel like heat with your knee joint pain or would you rather cool the area?
You can apply the red tape if your knee joint pain results from overexertion that you want to treat with heat.
You can apply the blue tape if it is an acute condition and you feel you want to cool the knee joint.
Green tape is popular for joints and tendons, so you can use that in this case too!
The black tape is used to intensify and reinforce other tapes. So you can also use the black tape on the knee joint by sticking it the other tapes.
As mentioned, however, you have all the options when it comes to color selection. The important thing is that you have a good feeling and feel comfortable with the color!
When not to use the kinesiology tape for the knee joint
There are certain cases, so-called contraindications, where you should refrain from treatment with a kinesiology tape:
- open or inflamed wounds
- Scars that have not yet healed
- in case of allergy to adhesives
- for skin diseases
- in pregnancy: better to be clarified by the gynecologist!
Attention: Taping will no longer help with severe injuries, such as torn muscles or ligaments!
Our conclusion
Most (amateur) athletes encounter knee pain at least once along the way. But with our instructions, you now know how to use kinesiology tape on your knee. So simple, but so effective!
Good luck with your taping!
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