Beige Cotton

How do I wrap my knee?

I have a generic joint wrap (cotton, beige with some... spandex or something in it... the type that's usually in a girst aid kit). My knee starts hurting every once in a while after I've done something that's strained it (go up too many stairs... that type of stuff).

How do I wrap it so that it supports my knee and doesn't cut circulation? Every time I try to wrap it it's either comfortable and too loose or it's feels like it's got the right support but my leg starts to tingle.

It's really hard to explain on the computer but you can keep trying and with practice you will wrap it comfortably.
Try this:
The wraps should be rolled before you put them on.

1. Sit down. You cannot effectively wrap your knees while standing up.

2. Extend your leg so it's basically straight. Relax the leg.

3. Take the first roll in one hand, and grab the loose end with the
other. Put the loose end behind your knee, just below the joint. One long
side of the wrap should be aligned with the crease in the back of your
knee, so when you bring it around you have covered the lower portion of
your knee.

4. Unroll the wrap around the lower portion of the knee, pulling it
snugly (but not tightly) enough so that it holds the loose end in place.

5. Continue unrolling the wrap around the knee, being careful to wrap
with an even snugness all the way up. You want to stretch the wrap
somewhat - NOT all the way. If you stretch it too much, there won't be
any "give" and you'll strangle your knees. Too little stretch and there
won't be enough support, and the wraps will fall off.

6. Unroll the wrap until it covers the upper part of the knee. You should
"plan" the wrapping so you start at the bottom of the knee and end at the
upper part. You don't need to go too far down on your upper calf, or too
far up on your lower thigh. But this is a matter of individual
preference. Emphasize supporting the kneecap from below and from above.
When you've unrolled all the wrap, tuck the loose end in securely
wherever you can. I wrap in one layer, from bottom to top, but you could
use two layers, bottom to top to bottom if you want to and your wraps are
long enough.

7. Bend your knee a bit. Then stand up and try squatting in place. Your
knee should bend reasonably easily, without restriction. If it feels like
nothing's on, then the wrap is too loose. Rewrap. If you feel the blood
getting cut off to your lower leg, or if you cannot comfortably bend your
knee more than 90 degrees, the wrap is too tight. Rewrap. Again, when
gauging how much to stretch the wrap, pull it to maximum stretch, then
shoot for somewhere halfway between that point and unstretched.

8. Repeat with the other leg, then retest again for proper tension.

9. When you're done, re-roll the wraps so they'll be ready for the next
time. Periodically, throw them in the wash. They get
grungy fast but gradually, and after washing them you'll be surprised how
dirty they were.

Beyond this, you're on your own. You will find you know better than
anyone else what wrapping positions, and snugness, work to minimize your
knee pain. Despite my detailed instructions, after a short while you'll
find wrapping becomes just another article of clothing you put on without
thinking about it.

Good luck - hope the wrapping helps.

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