How to tape your meniscus

Tape

Shape: One I-strip (about 20 cm) and one X-strip (about 20 cm).
Number of pieces: 2 in total.
Method: Ligament technique, applying roughly 50% stretch through the middle section, while keeping the anchor ends without tension.

• Cut two strips of tape, each about 20 cm long. Take one of the strips and shape it into an X-tape by leaving a center section of roughly 5 cm intact, then round off the ends so the tape adheres more securely.

• Stand with your leg in a neutral position (avoid locking the knee).
• Tear the backing paper of the I-tape in the middle and fold the ends back.
• Apply the center of the tape with about 50% stretch across the joint line where the thigh and lower leg meet.
• Lay down both ends above and below the knee without any stretch.
• Rub the tape firmly to activate the adhesive and improve hold.

• Slightly bend your knee and turn your foot outward.
• Tear the paper backing at the center of the X-tape and remove only the middle section first.
• Apply this center part with about 50% stretch along the inside joint line of the knee, right where the thigh and lower leg connect.
• Lay the four tape ends down above and below the knee without any stretch.
• Firmly rub the tape to secure it and improve adhesion.