How to Wrap a Knee Properly

Taking proper precautions when exercising is essential to taking care of your body and preventing injury. Wrapping your knees can be beneficial while performing heavy lifting or playing intense sports. According to Dr. Fred Hatfield, president of the International Sports Sciences Association, knee wraps absorb the stress that otherwise is applied to the various tissues of the knees. Wrapping your knees only takes a few moments and you should practice this preventative habit each time that you exercise.

Instructions

• 1

  Place the free end of the knee wrap behind the leg and above the knee. Pass the knee wrap around the leg once, slightly overlapping behind the leg. Pull the knee wrap so that it is snug, but not tight. The knee wrap should not hinder movement or circulation.

• 2

  Pass the knee wrap diagonally below the knee cap, in front of the knee. Pass it behind the leg and below the knee.

• 3

  Pass the knee wrap under the knee cap and back above the knee, forming an "X" below the knee.

• 4

  Pass the knee wrap around the back of the back of the upper leg, overlapping the original wrapping.

• 5

  Pass the knee wrap diagonally downward, in front of the knee, this time covering the knee cap.

• 6

  Pass the knee wrap behind the leg, below the knee.

• 7

  Bring the knee wrap up over the front of the knee, making an "X" with the previous wrapping and covering the knee cap.

• 8

  Wrap any excess knee wrap around the leg, continually following this pattern.

• 9

  Pull the knee wrap tight and secure it by tucking the loose end into one of the previous layers.