How to Tape Your Knee for Running

Running and jogging can place lots of strain on your knees. Protecting the knee from overextension and high impact is vital in keeping a runner's knee healthy. If you wrap your knee before running, you can limit its range of movement and avoid overextending it. When wrapped properly, the runner should experience no discomfort or loss of blood flow from the tape. To avoid irritating the skin, a cotton knee band should be worn under the wrap. Sports wraps and knee bands are available at most pharmacies.

Things You'll Need

  • Roll 2 inch sports wrap
  • Knee band
  • Wrap fastener (usually included with wrap)
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Instructions

    • 1

      Slip a knee band up your leg and position its center directly over your knee cap. The cotton band will keep the sports wrap from rubbing your skin raw while running. Knee bands come in different sizes and should be snug when worn but not cut off circulation.

    • 2

      Start wrapping the tape around your leg from 2 inches above your knee cap.

    • 3

      Wrap the sports tape around your leg, overlapping each pass by half the width of the wrap. Do not pull the tape too tight. Like the band, it should feel snug but not cut off circulation.

    • 4

      Stop wrapping when you reach 2 inches below your knee cap.

    • 5

      Cut the excess sports band with scissors.

    • 6

      Connect the tail of your wrap to a wrapped band of fabric on your knee to secure it in place. Wrap fasteners have small, curled points on each side that will grab the fabric they are hooked to.