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February 2021 Issue
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Stick to it

To support your twisted knee, use strapping tape to make an X on the inside and outside of the knee. Photo: Samantha Sutton

Learning basic knee taping techniques can get you out of a sore spot. By Samantha Sutton

Strapping tape has many uses: reducing blisters, easing pressure points and repairing gear to name a few. It’s also effective at relieving pain you may experience while tramping.

Relieving knee pain going up and down hills

V-shaped taping will relieve knee pain on downhills. Photo: Samantha Sutton

Taking the load off the infra-patella (the bit below your knee cap) can help reduce anterior knee pain – which affects the front and centre of the knee.

  1. Apply the tape with the knee in a slight bend. Make an anchor just above your knee cap covering the front of the thigh only.
  2. Apply tape onto your tibial tuberosity (the bumpy bit below your knee cap) and pull up, and in, towards the anchor.
  3. Apply the second piece of tape to the tibial tuberosity, and pull it up in the other direction to create a ‘V’ shape.
  4. Apply another anchor over the top to secure the taping

Relieving a twisted knee

To support your twisted knee, use strapping tape to make an X on the inside and outside of the knee. Photo: Samantha Sutton

This stabilising technique can work wonders for a twisted knee, allowing the patient to continue tramping with less discomfort.

  1. The knee should be slightly bent. Tape all the way around, making an ‘anchor’ above and below the knee with rigid tape. Apply without tension – its purpose is to add more tape to it.
  2. This is the important ‘stability’ part of the taping. Make an ‘X’ on the outside of the knee. Start with one end of tape on the front inside of the knee and pull it up towards the back inside of the thigh.
  3. Repeat this technique, now going from the back of the knee to the top, front of the thigh.
  4. Repeat steps 3 and 4 on the inside of the knee and apply anchor tape over the top as in step 1. This taping technique will feel supportive for the inside and outside ligaments of the knee (medial and lateral collateral).

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