If you’re someone who is constantly engaging in sports and exercise, you have to know how to wrap a knee. That’s one of the basic life skills in those fields. But there can be a few other reasons to wrap a knee, like tender muscles or injuries. Here’s the annoying bit: Wrapping a knee may look like the simplest thing to do, but a ton of people still mess it up because they aren’t sure what goes where. So, don’t take it for granted.
When a knee wrap isn’t done correctly, you’re left vulnerable to injuries in comparison to someone who isn’t using one. Thus, the right way is the only way in this case. If you want to get the most out of this necessary step, follow these additional steps.
Get the correct supplies for knee wrapping
Knee wraps are also known as compression bandages and they come in many sizes. So it can be derived that they aren’t one size fits all. First of all, you need to be sure which is the right size for you so you don’t waste money on something else. Second, you have to find a way to secure the bandage around the knee. A few knee wraps feature adhesives, but for ones that don’t have it, you will need an elastic clasp for securing purposes. Alternatively, you can tuck in the loose end inside the bandage after you’ve wrapped the knee. Usually stores sell wraps with elastic clasps.
Fix yourself in a good position
Go for a space that allows adequate space for your limbs to move freely, not something confined. This will help you in getting a good wrap. Now, sit and stretch the legs out, keeping the knee that needs to wrapped a bit higher raised than the other. Refrain from stiffening it because this would impact the snugness or laxity of the completed wrap. Keep in mind that it’s advised you don’t wrap your knee while standing up as it wouldn’t give the best results. Your legs should be stretched out in front of you for the perfect wrap.
How to wrap a knee properly
Now that we have some basic things out of the way, it’s time to learn how to wrap a knee correctly.
Place your knee in position
Start by putting your knee in the correct position. Sit down and stretch your knee in front of your body. Slightly bend it but maintain a natural posture.
Start wrapping the knee
Okay, so now you’re ready to wrap the knee. Take your bandage and unwrap it. Place one end on the kneecap.
Hold it in place with one hand and begin wrapping it around the knee. At this point, the bandage should stretch out both below and above the kneecap. Make sure you’re covering the muscles, ligaments, and connective tissues that support the knee.
Apply a steady amount of pressure
The bandage must apply an adequate amount of pressure on your knee. If it’s loose, then you won’t receive the support you were hoping for. If it’s the opposite and too tight, it will cut off blood circulation, stopping the healing process.
The key is to get the wrap snug enough to support, but not overly tight. You have to fix it in such a way that your knee is stabilized but the blood can still freely from and to the joint.
Conduct an assessment once the wrapping done. Are you feeling comfortable? If you sense that it’s too tight, wrap it again. Once you’re comfortable with your setup, get up and walk around a little. Even when it’s covered, you should be able to move the knee and walk on it. If you can’t, that’s a sign that you got it too tight and it needs to be wrapped again.
Secure the bandage in place
When you are satisfied with the knee wrap, it’s time to secure it. Generally, bandages come equipped with a Velcro® strip. That is to be used to keep the bandage steady in place. In occasions where a Velcro® strip is missing, use tape to stick it down. However, be careful that the tape doesn’t tighten the bandage.
Knowing you need medical attention
A wrapped knee keeps the joint in place while it undergoes healing from wear and tear. Sometimes that’s enough to recover from a knee injury. But if you are sensing sever pain in your knee, know it’s time to seek help from an orthopedic doctor. Like if there’s pain in the knee after you’ve been in a car accident, go to the doctor.
The knee injury could have happened due to numerous reasons, and it’s important to get a proper diagnosis. It also applies if you have been in a worker’s compensation accident. Inform your supervisor and schedule a session with an authorized doctor from the NYS Workers’ Compensation Board and accepts workers’ comp insurance.
Safeguard your knees
Knee injuries can render you paralyzed if you don’t get proper treatment. Don’t ignore it and let the pain worsen. If you notice your knee is giving you too much pain, is unstable or swollen, or locked, you have to rush to receive medical attention. Make sure to drop by a physical therapist’s, physiatrist’s, or orthopedic doctor’s from time to time to check on the injury and healing done.
Don’t perform any strenuous activities right after sustaining some serious injuries to the knee. Sure, you can rely on a properly wrapped knee to provide you with support, but it’s crucial to give the body time and space to recover from the damage. Do understand that a bandage won’t heal your knee, so you don’t need to use a wrap if you’re not going put too much stress on the injured knee. Remember: Knee wraps aren’t curative, they’ve simply supportive and preventive.