How to Avoid Knee Injuries

The knee supports the bulk of ones body weight is subject to the many physical stresses of everyday life. The knee is one of the most important joints of the body, and one of the most complexes. Because of this complexity, the knee is susceptible to many ailments. Among the most common are:

  • Arthritis caused by a deterioration of knee cartilage leading to wear and tear on the bones.
  • Ligament tears due to traumatic contact injuries or hyperextension that is stretching because of a sudden change of direct or pivoting.
  • The kneecap (patella) is connected to the tibia and femur by the patellar and quadriceps tendon. Overuse of the knee can cause tendonitis, an inflammation of the tissue.
  • Between the femur and tibia bones there is cartilage, known as the meniscus which keeps the bones from rubbing together. Repetitious movement or sudden turns of the knee can lead to meniscus tears, often in conjunction with other knee injuries.
  • Bursitis which refer an irritation of small fluid sacs which enclose the knee.
  • Dislocated kneecap while the patella slips to the outside of its usual alignment.
  • Hyperextension is used when the knee bends back away from the hinged lock position.

Fortunately many injuries can be avoided or tempered if one knows how to strap a knee.

Strapping a weak or injured knee provides support. A strong knee resists injury while an injured knee supported by sports tape will heal more quickly.

How to strap a knee

Knee taping techniques are designed to support the knee and to reduce stress on the knee during activity and they can be used for both to prevent knee injuries and for the treatment of existing injuries. Taping a knee is simple and, if done correctly, can be extremely effective.

You will need

  • 38mm rigid strapping tape
  • 75mm elastic adhesive bandage


The ideal angle for the knee when beginning strapping is 10ยบ. This can be achieved by placing a roll of tape under the heel of the knee to be taped, or by putting a folded towel under the thigh.

Begin with an anchor of 38mm rigid strapping tape around the lower thigh and the upper calf, taking care that they are not too tight as this can impede circulation. Subsequent straps will be attached to these anchors.

Next, make a cross on either side of the knee, starting from the mid-point of the shin and ending behind the thigh as well as starting behind the knee and ending at the midpoint of the thigh. The knee will be surrounded by a diamond shape. Support can be increased by repeating these steps several times.

Vertical straps from anchor to anchor on the inside of the knee add greater support.

Finally, using 75 mm adhesive bandage wrap the entire knee, making sure to cover the rigid tape completely.

Knowing how to strap a knee in the correct manner can provide support for weak knees, allow injured knees to recover faster and, generally, make getting about much easier.