By utilizing knee taping for stability, you cannot solely assist present stability to your knee but in addition relieve ache. However the precise motive why you’re selecting to tape your knee and the kind of kind you’re utilizing impacts how you can go about it. I’ll present you how you can apply it and why it really works.
It takes lots of trial and error to use kinesiology tape in order that it really works correctly (on this case, to offer knee stability). However with a very good video (under), you’ll be able to keep away from losing tape and get it proper on the primary strive. I’ve had actually a whole lot of individuals inform me it helped.
Right here I’ll offer you step-by-step taping technique that helps with knee stabilization. Helpful in the event you’re having ache whereas strolling, working or taking part in different sports activities.
As at all times, I like to recommend seeing a Physician or Bodily Therapist to search out out the first explanation for your ache. Taping it might solely be masking a difficulty that you want to resolve.
Checkout among the most widespread causes of knee ache from working >>
Forms of Knee Tape
The 2 primary sorts of Kinesiology tape which are used for knee stability:
Inflexible Tape
Because the identify suggests, this kind of tape doesn’t stretch and is supposed to scale back motion as a lot as potential. That is typically that white tape you see athletic trainers utilizing to wrap one thing like a NFL participant’s ankle throughout a sport.
The purpose is to essentially agency up the world and cut back motion.
Elastic Tape
The sort of tape, also referred to as Kinesio tape (KT Tape or Rock Tape), is meant to be the identical weight and thickness as your pores and skin. It’s made up of stretchable cotton with a sticky facet. You’ve in all probability seen brightly coloured tape on athletes throughout races and video games.
Kinesio tape supplies stability whereas permitting for a larger vary of movement than inflexible tape, since usually proscribing a joint from shifting may make it stiffer.
It helps tissue transfer extra easily over the muscle groups and helps with ache relieve for widespread accidents.
My suggestions:
- Rock Tape H2O – When you might not be swimming, I’ve simply discovered the waterproof to remain on for a REALLY very long time. A lot of showers, sweaty runs, and so forth and I’d fairly put it on as soon as than have to repeat continually.
- KT Tape Professional Excessive – Similar thought I simply discovered the endurance to be longer and pre-cut strips are a time saver.
I’ve tried the shop model once I was in a pinch whereas touring and it stayed on for a day. So in the event you actually solely want it for like a single use, go for it. However I’d spend extra for the lasting energy.
Does KT Tape Assist Heal Knee Ache?
Nope. Taping just isn’t offering any therapeutic powers. Nevertheless, by stabilizing a knee when it’s inflammed or rubbing due to poor motion, you’re going to give it an opportunity to start recovering by stopping the continuing irritation and irritation.
In practically each case, you want to be doing a little sort of Bodily Remedy alongside the taping to help in long run restoration.
Should you want a spot to begin, listed here are some nice Meniscus tear strengthen workouts >>
Making use of Kinesiolgy Tape for Knee Stability
Before making use of the tape, you need to guarantee that your pores and skin is dry and lotion free.
TIP: Strive cleansing the pores and skin with hand sanitizer or rubbing alcohol, this can guarantee it sticks effectively and stays on for days! Mine will keep on over per week with day by day showers.
Additionally, keep away from touching the sticky a part of the tape as a result of the oils out of your fingers will take away the adhesive. Since it is possible for you to to put on the tape for just a few days, minimize it to measurement and around the corners to keep away from the tape catching in your clothes.
How Do You Tape a Knee for Meniscus Ache?
This video exhibits the precise technique I used previous to getting knee surgical procedure in 2017. It allowed me to maintain working as we labored by way of choices and PT to make sure an accurate prognosis.
Right here’s a fast take a look at the steps:
- Sit at a forty five diploma angle
- Holding the ends, twist and rip by way of the center of the primary piece of tape.
- Pulling till the tape is stretched to 100%, loosen as much as 80% and apply beneath the kneecap.
- Take a second piece of tape and repeat making use of barely under the unique piece of tape.
- The ultimate piece of tape would be the longest in order that it could possibly wrap laterally for outer knee ache.
- Utilizing 4 fingers measure the space from the knee cap and anchor the tape from the spot the place your high finger lands in your thigh
- Stretch this piece of tape to 100% then launch to 25%, laying the tape down alongside the outer a part of your knee
- Pull the final a part of the tape out to 100% then launch to 25% and produce across the backside of the kneecap anchoring all the way down to the within of the knee
Is KT Tape Higher Than A Knee Brace?
Braces and compression sleeves can present assist, however continually transfer round whereas exercising or restrict motion. The kinesiology tape helps present assist on a selected spot and if utilized proper can keep on for days!
Which is to say that each have their place relying on what you’re coping with. I’ve leaned closely in to tape as a result of I like the best way it permits us to maneuver and it’s simpler to wean your self off of the tape than a brace in some circumstances.
Nevertheless, if what you want is to utterly cut back motion or enhance knee monitoring, then a brace is probably going the higher selection to begin with.
Making use of Kinesiology Tape for Different Knee Ache
Should you’re affected by knee arthritis, runner’s knee (patellofemoral ache syndrome), or chondromalacia patella, then you definately’ll want apply the tape somewhat bit totally different. Some will use inflexible tape as a substitute of KT tape, nevertheless, my Bodily Therapists have at all times leaned in the direction of the flexibleness and that’s what I like to recommend.
This technique is often generally known as the McConnell approach. Right here’s how you can do it:
- Place your leg in entrance of you, barely bent and prolonged out.
- To guard your pores and skin, wrap two items of adhesive gauze round your kneecap.
- Start the tape strip on the center of the kneecap and pull it over the kneecap towards the within a part of your knee.
- Push your interior knee tender tissue towards your kneecap.
- Connect the tape to the within of the kneecap.
The way to Take away Knee Tape
Knee tape tends to stick fairly effectively to the pores and skin with the intention to work. Contemplate the next when it comes time to take away it:
The way to Take away Kinesiology Tape
The most effective ideas I bought was to take a protracted highly regarded bathe, rub some cleaning soap on the world to try to loosen it up after which I’ll maintain my pores and skin and pull. If it’s nonetheless caught on there effectively it might sting a tad, however usually I depart it on lengthy sufficient that it shortly comes off.
- Apply Oil: The adhesive might be loosened with child oil or olive oil. Rub oil on the tape, then take away it within the bathe after 15 to half-hour.
- Take away Slowly: Keep away from eradicating the tape too shortly, since this might irritate or injure your pores and skin.
- Right Path: When eradicating the tape, do it within the route of your hair progress. This can assist cut back irritation to the pores and skin and hair follicle.
- Tug On Pores and skin: Gently tug on the pores and skin when peeling the tape together with your different hand. This could make it simpler whereas lowering discomfort.
Do you want to shave earlier than making use of KT Tape?
No, it’ll stick simply high-quality to hair.
However sure, elimination goes to be quite a bit much less nice. It is a good motive to go away it on so long as potential in order that adhesive has damaged down and is extra keen to let go simply.
The way to Take away Inflexible Tape
- Heat Tub: A heat tub may also help break down the adhesive in inflexible tape, permitting it to come back off with extra ease.
- Apply Lotion: It’s also possible to apply some physique lotion on the sticky backing to assist loosen it.
- Ice: Making use of an ice pack can even launch the tape out of your pores and skin.
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