There are many reasons to bandage the knee, for example to exercise, from an injury, and to lift weights. While it may seem simple, you need to wrap your knee in the right way so you don't hurt yourself and maximize the benefits. Follow these few simple steps to wrap your knee properly.
Step
Part 1 of 2: Bandaging the Knee
Step 1. Gather the ingredients
You need the right material to wrap the knee. Purchase a knee pad (also called a compression bandage) at the pharmacy. The most popular brand is ACE, but you can also choose other brands. You'll also need something to hold the bandage in place. Most bandages have elastic buckles with metal hooks, but if you don't have one, you can tuck the end of the bandage into the bandage itself.
- You can also purchase self-sticking bandages, which use a sticky surface to keep them firmly in place. Other bandages have velcro along the edges of the bandage. Choose the one that best suits your situation and comfort.
- You can also buy different sizes of bandages. Buy the size that feels best for your knee.
Step 2. Position yourself
When wrapping your knee, you need to make sure it's in the right position. First, sit in an open area large enough for you to move freely. Then, straighten your legs in front of you. Your legs should be straight, but relaxed at the same time with a little passive stretch that is comfortable in the knee.
Make sure there is enough room to move your arms around your legs. This ensures that you wrap your knee comfortably
Step 3. Start wrapping the knee
When starting, hold the bandage in your hand. Make sure you start the bandage up to make it easier to wrap the knee. Position the hand holding the bandage about 5 cm below the knee joint. Take the free end of the bandage and place it just under the joint with your hand. Hold it there while the other hand wraps the bandage around the knee. Wrap once until the bandage meets the free end. Pull to tighten the bandage.
- Make sure you wrap over the end of the original bandage and wrap once (or twice so that it rolls back into its starting position) on the bandage just above the end to hold it firmly.
- Hold the roll so that its flat, unbundled side is against your foot. It would be troublesome if you did otherwise. If you are unsure of the correct direction, unroll the bandage on the table. If it breaks down, it means that's the right direction. If not, come back.
- The bandage should be flat when you start wrapping the knee.
Step 4. Finish dressing
As you wrap the bandage around the knee, keep the bandage tight and work your way up from under the knee joint. Wrap the bandage around the joint, and allow a finger-width of breathing space between the bandage and the kneecap. Continue until the knee joint is fully covered. Wrap the bandage one more time around the top. Attach the end of the bandage that has an adhesive, such as velcro, adhesive tape, or straps.
- If you want to cover the kneecap with a bandage, loosen the bandage around the kneecap to prevent excess pressure on the joint. The strength of the dressing should fit above and below the kneecap
- The bandage should cover from approximately 5 cm below the joint and 5 cm above the joint. The joint itself is about 4 cm long so the total area of the leg covered is approximately 12.5-15 cm.
- If you don't have some kind of fastener, put the last few inches of bandage behind the loop.
Step 5. Make sure the bandage is not too tight
You need to be careful of the pressure applied to your knees. The bandage should be tight enough but not too tight. To check for tightness, place your index finger behind the bandage. Your finger should be able to fit between the bandage and the skin. You should be able to feel the support of the bandage, which provides extra stability, rather than cutting off blood flow to the leg.
- If the bandage is too tight and your finger can't fit between the bandage and your leg, repeat your work and reduce the tension.
- Even if your finger can still get under the bandage, check for signs of loss of blood flow. If the bandage leaves marks on the skin, loosen it. Loosen also if the fingers or the bottom of the foot start to feel numb.
- Repeat the procedure on the other leg using the same method if needed.
Part 2 of 2: Understanding the Reasons for Bandaging the Knee
Step 1. Determine if you need to wrap the knee
There are several reasons to wear a knee pad. Many people wrap their knees before exercising for added support. Some people bandage their knees if they have a partial tear in the ligaments and need external support. Athletes use weights before squats to give the joints added stability.
If you have or think you have an injury, be sure to see your doctor before engaging in any strenuous activity
Step 2. Use a bandage as a precaution
Knee bandages are not usually used to treat severe injuries or conditions. Knee bandages are used to prevent injury or knee problems. This dressing provides added stability and external support to the knee joint when under extreme stress.
- The only type of treatment that uses a knee bandage is for a first-degree sprain of the knee. These injuries can only be diagnosed by a doctor or other healthcare provider.
- If you have an injury, see an orthopedic surgeon immediately. Risk of re-injury and misdiagnosis can cause serious damage.
Step 3. Avoid using knee bandages for serious injuries
There are many examples of cases that do not require a knee bandage. If you have an anterior cruciate ligament (ACL) or other ligament tear, do not treat it with a knee pad unless explicitly instructed by an orthopedic surgeon. You should also not bandage your knee if you have a medial or lateral meniscus tear.
- You can bandage your knee if this treatment helps the injury heal and is approved by the surgeon while waiting for the next surgical treatment.
- Never use knee wraps to stabilize joints that are too unstable for fun reasons or to look cool.
Step 4. Visit a doctor
If you think you've injured your knee even though you've bandaged it, see your doctor right away. Only a doctor can diagnose the actual problem with your knee. The doctor may suggest dressing the injured knee if it is still a grade 1 injury and the aim is only to stabilize the injury.
