How to Wrap Your Knee

Co-authored by Jonathan Frank, MD and Bailey Cho

Last Updated: March 6, 2025 Fact Checked

There are many reasons to wrap your knee. You can wrap your knee for sports, due to injury, and for weightlifting. Although it may seem simple, you need to wrap your knee in the correct way to avoid hurting yourself and to receive any benefit. Below, we’re providing simple steps on how to wrap your knee properly. We also interviewed sports orthopedic surgeon and joint preservation specialist Jonathan Frank, MD, for tips on what direction to wrap your knee joint.

Part 1

Part 1 of 2:

Wrapping Your Knee

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1
Gather your supplies. You need to have the right materials to wrap your knee. Buy a knee wrap, also called a compression bandage, at any general store or pharmacy. The most popular brand is ACE, but you can use other brands as well. You also need something to hold the bandage in place. Most bandages come with velcro or metal clips, but if your bandage doesn't, you can use tape. ^{[1]
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- You can also buy rolling wraps or adhesive bandages, which have adhesive on their surface to stay snug. Choose whichever one you think is best for your situation. ^{[2]
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- You can buy a 4-inch or 6-inch ACE wrap, depending on how much coverage you need. ^{[3]
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2
Position yourself. When wrapping your knee, you need to make sure you are in the correct position. First, take a seat in an open area where you have plenty of room to move around. Next, extend your leg out in front of you. There should be plenty of extension in your leg, but your knee should be slightly bent for better application of the wrap. ^{[4]
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- Make sure there is enough room to move your arms around your leg. This will ensure that you have room to work on your knee.
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3
Start wrapping your knee. Hold the bandage in your hand, and make sure it is rolled up so it is easier to wrap around your knee. Position your hand (with the wrap in it) about two inches below your knee joint. Take the loose end of the bandage and place it just under the joint. Then, hold it there with one hand while your other hand moves the bandage around the back of your knee. ^{[5]
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Research source} Wrap it all the way around once until the wrap comes around to meet the loose end. Apply about 50% tension to secure it. ^{[6]
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- “When you start wrapping, start below the knee, and then start wrapping up towards the heart up, towards the thigh,” says Frank. ^{[7]
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  Expert Source
  
  Jonathan Frank, MD
  Sports Orthopedic Surgeon & Joint Preservation Specialist
  
  Expert Interview. 31 July 2020.}
- According to Frank, you should wrap upwards because otherwise, you're “squeezing the fluid down and not helping the fluid get back to the heart.” ^{[8]
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  Expert Source
  
  Jonathan Frank, MD
  Sports Orthopedic Surgeon & Joint Preservation Specialist
  
  Expert Interview. 31 July 2020.}
- Make sure to overlap the wrap layers by about 50% as you move upward for even compression and support. ^{[9]
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- Hold the roll so that the flat side without the roll bundle is against your leg. It will be annoying to wrap it the other way. If you're not sure which way is correct, unroll the bandage on a table. If it unravels, that's the right way. If not, turn it over.
- The wrap should be level as you start to go around your knee.
4
Finish wrapping your knee. As you move the wrap around your knee, keep it snug and work your way up your leg from below the joint. Wrap around the joint, leaving about one finger breadth of space between the bandage and your kneecap. Continue until you have completely wrapped your knee joint. Then, secure the end with whatever fastener the bandage has or use pins or tape. ^{[10]
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- If you want to cover your patella (kneecap) with the bandage, loosen the tightness of the bandage around the patella to avoid excessive pressure on the joint. ^{[11]
  X
  Research source} The strength of the wrap should be snug above and below the kneecap.
- The wrap should extend from approximately two inches below the joint and two inches above the joint. The joint itself is about one and a half inches, so the total area of your leg that should be wrapped is approximately five to six inches.
- If you don't have any sort of fasteners, you can tuck the last few inches of the bandages inside. ^{[12]
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5
Make sure the wrap isn't too snug. You need to be careful with the amount of pressure you wrap your knee with. The bandage should be snug but not too snug. To check how snug it is, press on your toe for five seconds until it goes pale. If the color doesn’t come back after 2 seconds, then the bandage is too tight and you need to reapply it more loosely. ^{[13]
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Research source} The bandage should feel supportive because it provides additional stability, not as if it might cut off your circulation.
- “If you wrap your knee too tight, you turn it into a tourniquet, which will prevent good blood flow to the area and impede your healing,” says Frank. ^{[14]
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  Expert Source
  
  Jonathan Frank, MD
  Sports Orthopedic Surgeon & Joint Preservation Specialist
  
  Expert Interview. 31 July 2020.}
- Other signs of circulation loss include numbness, tingling, and increased pain. Rewrap the bandage using less tension if you experience tingling or throbbing anywhere in your limb. ^{[15]
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- Repeat the procedure on the opposite leg if needed, following the same method.

Part 2

Part 2 of 2:

Understanding The Reasons to Wrap Your Knee

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1
Decide if you need to wrap your knee. There are multiple reasons to wear a knee wrap. Many people who exercise will wrap their knees to give their knees a bit of additional support while they exercise. Some people do it if they have had a partial tear in a ligament and are seeking some external support. Weight lifters may also wrap their knees prior to doing squats to give the joint some additional stability. ^{[16]
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- If you have or think you have sustained an injury, make sure to rest and call your doctor or nurse advice line. ^{[17]
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2
Use a wrap as a preventative measure. Knee wraps are not generally used to treat a severe injury or condition. Knee wraps are typically used for the prevention of injury or knee issues. They provide a bit more stability and external support to the joint of your knee when it is put under extreme stress. ^{[18]
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Research source} Wrapping the knee may also reduce or prevent swelling. ^{[19]
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- The only kind of treatments a knee wrap is used for are slightly stretched knee ligaments and minor knee sprains. This can only be diagnosed by a healthcare provider.
- If you sustain any injury, see your primary healthcare provider. You may need a splint, brace, or surgery to recover.
3
Avoid using knee wraps on serious injuries. There are many instances where a wrap is not needed. If you have an anterior cruciate ligament (ACL) tear or any other ligament tear, do not treat it with a knee wrap unless explicitly instructed by your orthopedic surgeon. It would also not be appropriate to simply wrap your knee with a medial or lateral meniscus tear. Depending on the tear grade and any other damage inside your knee, you might need surgery. ^{[20]
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Cleveland Clinic
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- If a knee wrap helps an injury and your surgeon sees no problem with using this method while you wait for an upcoming surgical repair, then you can use it.
- Never use this as a means to stabilize a grossly unstable joint for purposes for recreation.
4
See a doctor. If you feel that, despite wrapping your knee, you have been injured, see your physician right away. Only the doctor can diagnose exactly what is wrong with your knee. The doctor may advise you to wrap your knee injury, but depends on the severity of your injury, your age, general health, and activity level. ^{[21]
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- If you wish to start or resume physical activity, consult with your healthcare provider first to see if your injury has healed. ^{[22]
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Expert Q&A

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Question

Can you wrap a swollen knee?

Jonathan Frank, MD
Sports Orthopedic Surgeon & Joint Preservation Specialist
Dr. Jonathan Frank is an Orthopedic Surgeon based in Beverly Hills, California, specializing in sports medicine and joint preservation. Dr. Frank's practice focuses on minimally invasive, arthroscopic surgery of the knee, shoulder, hip, and elbow. Dr. Frank holds an MD from the University of California, Los Angeles School of Medicine. He completed an orthopedic residency at Rush University Medical Center in Chicago and a fellowship in Orthopedic Sports Medicine and Hip Preservation at the Steadman Clinic in Vail, Colorado. He is a staff team physician for the US Ski and Snowboard Team. Dr. Frank is currently a scientific reviewer for top peer-reviewed scientific journals, and his research has been presented at regional, national, and international orthopedic conferences, winning several awards including the prestigious Mark Coventry and William A Grana awards.

Jonathan Frank, MD

Sports Orthopedic Surgeon & Joint Preservation Specialist

Expert Answer

When you wrap your knee, you want to think about squeezing fluid up towards the heart. Because of that, you should start below the knee, then start wrapping up towards your thigh. Otherwise, you'll trap the fluid in the wrong place.

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Question

What happens if you wrap a bandage too tightly?

Jonathan Frank, MD
Sports Orthopedic Surgeon & Joint Preservation Specialist
Dr. Jonathan Frank is an Orthopedic Surgeon based in Beverly Hills, California, specializing in sports medicine and joint preservation. Dr. Frank's practice focuses on minimally invasive, arthroscopic surgery of the knee, shoulder, hip, and elbow. Dr. Frank holds an MD from the University of California, Los Angeles School of Medicine. He completed an orthopedic residency at Rush University Medical Center in Chicago and a fellowship in Orthopedic Sports Medicine and Hip Preservation at the Steadman Clinic in Vail, Colorado. He is a staff team physician for the US Ski and Snowboard Team. Dr. Frank is currently a scientific reviewer for top peer-reviewed scientific journals, and his research has been presented at regional, national, and international orthopedic conferences, winning several awards including the prestigious Mark Coventry and William A Grana awards.

Jonathan Frank, MD

Sports Orthopedic Surgeon & Joint Preservation Specialist

Expert Answer

If your wrap is too tight, it can reduce your blood flow and act as a tourniquet. This can slow down your healing, so don't wrap your knee too tightly.

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Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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How to Wrap Your Knee

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Wrapping Your Knee

Understanding The Reasons to Wrap Your Knee

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