How to tape your knee for stability​

Tape
Shape: I-strips.
Number of pieces: 3.
Method: Combination of muscle technique (applied with light stretch) and ligament technique (applied with maximum stretch).

• While seated with your knee bent, measure two strips of tape running from just below the kneecap to about halfway up the thigh.
• Cut the third strip to a length of roughly 15 cm.

• Keep your knee bent throughout the taping process.
• Place the base of the first strip just below the kneecap on the outer side, without any stretch.
• Apply the tape upward toward the outside of the thigh with a gentle pull.
• Repeat the same method on the inner side: start from the inside of the kneecap and guide it toward the inner thigh.
• Rub both strips firmly to activate the adhesive.
• Tear the backing paper of the third strip in the middle and apply the center portion with maximum stretch directly underneath the kneecap.
• Lay down both ends of the tape without tension, pressing them carefully into place. Make sure the ends do not extend into the crease at the back of the knee.