How to tape your knee ligament

Tape

Shape: I-strips.
Number of strips: 3.
Method: Ligament taping technique applied with maximum tension.

• Sit in a position where you can comfortably reach both the inner and outer sides of your knee.
• Measure the tape for three strips so they run parallel along the inside and outside of the knee.
• Cut each strip about 5 cm shorter, since the tape will stretch to full length when applied with maximum tension.

Applying tape to the outer knee ligament

• Keep your knee fully extended and turn your foot slightly inward.
• Tear the backing paper in the center, fold it back on both sides, and apply the middle section of the tape with maximum stretch along the outside of the knee.
• Secure both ends of the tape without any tension and rub firmly to activate the adhesive.

Applying tape to the inner knee ligament

• Bend your knee slightly and turn your foot outward.
• Apply the center of the tape to the inside of the knee with full stretch, then secure both ends without tension.
• Press the tape down firmly to ensure proper adhesion.
• Place the second strip diagonally across the first using the same method, and smooth it down well.