Running is an effective physical activity that increases strength and endurance. It has a beneficial effect on the respiratory and cardiovascular system. But you have to be careful here.
In order to prevent various injuries and to protect joints while running, an elastic bandage should be used. Putting it on your knee seems like a simple procedure, but it has its own subtleties, which you can learn by reading this article.
How does an elastic bandage help while running?
Elastic bandage is used for:
- Reducing the load on the menisci - the cartilage of the knee joint, since the joint itself receives additional fixation, thereby preventing its deformation and maintaining anatomical integrity. Reduces the risk of dislocations, bruises, sprains of the knee joint area.
- Restoration of blood circulation in the joint area by maintaining vascular tone. Thus, it is possible to avoid edema while running.
How to choose an elastic knee bandage before running?
There are the following types of bandages: low, medium and high elasticity:
- It is on the knee joint that a high elasticity bandage is applied (it should stretch by more than 141% of its entire length, its length should be approximately 1-1.5 m, width - 8 cm).
- It is desirable that it be made of cotton - the application will be easier and softer.
- You can buy these bandages at a drugstore or sports store.
- You also need to make sure in advance that you have clamps - various fasteners and Velcro.
How to bandage your knee with an elastic bandage before running - instructions
At the beginning, the athlete is positioned so that his leg is in a horizontal position, and asked to relax it, slightly bent at the knee joint.
To further designate the turnover of tissue from left to right around the body area (in our case, the knee), we will use the term "tour".
Algorithm:
- Take the bandage. Apply the first two rounds below the joint, and the second two above. Each subsequent round should be two-thirds superimposed on the previous one and one-third on the unbound area of the skin. The tension should be moderate.
- Bandage towards the center of the joint. The tension should be stronger here.
- At the end of the procedure, we check the tightness and correctness of the bandage and fix the bandage with a clip.
You can't:
- Bandage your leg in a swollen place.
- Apply a pleated bandage.
- Apply a bandage to every workout without resting your legs.
- Use a stretched bandage.
- Tie knots in the bandage.
- Tighten the knee strongly.
If the bandage is applied correctly, you can bend and straighten your leg. Otherwise, it will be necessary to redo it, as excessive squeezing may damage the inner surface of the patella. After bandaging, the limb should turn slightly blue, but after 20 minutes this goes away.
Another way to check for proper fit is to slide your finger under the bandage. Normally, it should fit there.
The shelf life of the bandage belonging to the care is 5 years. If necessary, it can be washed in cool water and dried naturally, but cannot be ironed. If the bandage loses its elasticity, often slips when applied, then it must be replaced.
Types of knee bandages
Circular bandage
One of the easiest to apply bandages. The disadvantage of such a bandage is that it is not very strong, it can easily roll off when moving, after which you will need to bandage the knee.
Technics:
- We hold the initial end with our left hand. With the right hand, we begin to bandage the area under the knee joint, gradually moving towards the area above the joint.
- In the process of bandaging, we do 2-3 rounds.
- We fix the end of the bandage with a special clamp.
Spiral bandage
There are two options for applying a spiral dressing: ascending and descending.
Ascending bandage:
- We hold one edge of the bandage under the knee in front, with the second we begin to wrap it, gradually moving up.
- After the area of the knee joint is completely closed, we fasten the bandage.
Downward bandage (more secure):
- We also keep one edge of the bandage under the knee.
- We begin to bandage the area below the knee.
- At the end of the manipulation, we fix the bandage.
Turtle bandage
The turtle bandage is the most common and effective, as it is well fixed on the knee and does not subside even with active physical activity.
There are two options for applying this dressing: converging and diverging.
Convergent way:
- Apply the first round below the knee joint 20 centimeters (a distance approximately equal to the length of an adult's palm) and secure it.
- The next round is superimposed obliquely upwards, 20 centimeters above the knee.
- Then the bandage is directed to the bottom, making another turn. In this case, it is important to wrap one third of the bandaged area.
Thus, we alternate bandaging the area above and below the joint, moving towards its center, where the tension should be greater.
- The algorithm is repeated until the center of the knee is bandaged.
- We check the density and quality, fix the bandage.
Divergent way:
- We start bandaging from the middle of the joint.
- We apply tours, moving to the periphery and shifting the bandage up and down.
- Behind it is necessary to cross the bandage.
- We repeat this algorithm until we close the area that is 20 centimeters below the knee.
- We check the density and quality, fix the bandage.
Running is an undeniably rewarding sport. Jogging can increase life expectancy by 6 years! But for this, the athlete and his coach must know how to prevent injuries during physical exertion. In this article, you got acquainted with the effect of an elastic bandage on the knee while running, the main types of bandages and the technique of their application.
