Taping tips to protect your knees in bandy

Summary: Knees are exposed to a lot in bandy: hits from sticks and balls, falls on the ice, and quick twists. The best protection is shin guards that cover the knee and stay in place throughout the match, and strong muscles around the knee. Taping the knee can give a sense of support, but it replaces neither protection nor training. Use sports tape, not shin guard tape or cloth tape, and if you have pain, swelling, or feel that the knee is giving way, let a physiotherapist examine it and show you how to tape. Here we go through how to protect your knees the right way.

Introduction

The knee is one of the body parts that takes the most beating in bandy. It gets in the way when a stick comes in at an angle, it takes the brunt of falls on the ice, and it is stressed in every sudden stop and turn. Therefore, it is not strange that many bandy players consider taping their knees.

But taping is not a universal protection. It can give a sense of support and security, but it does not absorb hits and it does not heal injuries. In this guide we go through what actually protects the knees in bandy, when tape can be helpful, which tape is suitable, and when it is time to let someone who knows knees take a look. The guide is written for players and parents who want to do it right, without guessing.

Why the knees are exposed in bandy – and what tape can do

The knees in bandy are exposed to two different types of stress:

• Hits and falls. A stick or ball hitting the knee, a tackle, or a fall straight down on the ice. Here, protection is what matters, because it absorbs and distributes the impact.
• Twisting and stress. Sudden stops, quick turns, and repeated cuts stress the knee joint and the muscles around it. Here, strength, technique, and recovery are what matter.

What tape can do. Tape on the knee is used primarily by players who have had an injury or feel insecure in the knee. Many experience that the tape gives a sense of support and makes them more aware of how the knee moves. How much tape prevents new injuries is less certain, and it depends on what problem it is.

What tape cannot do. Tape does not absorb hits to the knee, it does not replace a shin guard, and it does not heal an injury. It also does not make the muscles stronger. If you have pain in the knee, swelling, or a feeling that the knee is giving way, you should not tape and keep playing. Let a physiotherapist or doctor examine the knee first.

Protect the knee against hits – protection that stays in place

What protects the knee against hits and falls is a shin guard with a knee cup that covers the knee, or separate knee guards if your guards do not cover the knee. But the protection only helps if it stays where it should.

The right size. The knee should be in the middle of the shin guard's knee cup. A guard that is too large will slide down, and then the knee cup ends up below the knee, right when you need it. A guard that is too small does not cover the entire knee.

Tape the guard, not the knee. To keep the knee cup in place over the knee, you tape the shin guard to the sock. Apply 2–3 turns just below the knee and 2–3 turns just above the skate, around the sock and guard, never directly against the skin. Do not pull tighter than a finger can fit under the tape. Shin Guard Tape PRO is made for just that. It is made of 0.18 mm PVC film with a rubber-based adhesive and withstands everything from −10 °C to 80 °C, so it stays in place even on a cold match day out on the bandy field. The whole technique is in the guide on how to tape shin guards, and for bandy in the guide on how to tape in bandy.

This is the most important taping to protect the knees against hits: the one that keeps the guard in place.

Tape the knee for support – when it is appropriate and how

If you have had problems with the knee and want to tape it for support, you should use sports tape, which is a white, non-elastic tape that is made to be applied to the skin and provide support. Coach/Sports Tape – White is 38 mm wide and has 13.7 m per roll. For the team's medical bag, there is Unite Hockey Injury Tape White – Box with 32 rolls.

Do not use shin guard tape or cloth tape on the knee. Shin guard tape is made to lock the guard to the sock, and cloth tape is made for the stick. Neither is intended for the skin or to support a joint.

Let a physiotherapist show you how. How the knee should be taped depends entirely on what the problem is. A taping that helps with one problem can be wrong for another. Therefore, the technique should come from a physiotherapist, chiropractor, or the team's medical officer who has examined the knee, not from an article. Ask them to show you so that you can do it yourself.

Some general advice when taping:

• Tape on clean and dry skin. Moisture and skin cream make the tape come loose.
• Tape indoors and let the tape sit for a while before going out into the cold.
• Do not pull too tight. The tape must not restrict blood flow or cause numbness, tingling, or increased pain.
• Remove the tape after the session, and be careful with the skin.
• If you get itching or a rash, stop taping and talk to someone who can give advice.

Seek medical attention if the knee is swollen, if you cannot fully load it, if it locks or gives way, or if the pain does not go away. Do not keep playing with tape while waiting for it to get better.

Strengthen the knees – what protects the most in the long run

What makes the biggest difference for the knees in the long run is strong muscles and good control. Thigh, hip, and glute muscles that can keep the knee in the right position in every cut, stop, and landing protect more than any tape.

Exercises that strengthen the knees:

• Single-leg squat. Focus on the knee pointing straight ahead and not falling inward.
• Side walking with resistance. With a Miniband around the knees or ankles, you train the outside of the hip, which helps to keep the knee in line.
• Balance exercises on one leg. On a Balance Pad, you train the stability in the ankles, knees, and hips at the same time.
• Jumping and landing. Land softly with bent knees pointing straight ahead. Start simply and increase the difficulty gradually.

Two or three short sessions a week, preferably as part of the warm-up, make a difference over a season. There are also ready-made injury prevention programs, for example Knee Control, which many clubs use in the warm-up.

Rest and recovery. Tired muscles protect the knee worse. Sleep, food, and rest between sessions are part of injury prevention.

Frequently asked questions about taping the knee in bandy

1. How do you tape the knee in bandy?

It depends on why you want to tape. If you want to protect the knee against hits, it is the shin guard that does the job, and then you should tape the guard, not the knee. Make sure the knee is in the middle of the knee cup and tape the shin guard to the sock with 2–3 turns just below the knee and 2–3 turns just above the skate. With Shin Guard Tape PRO, which withstands cold down to −10 °C, the knee cup stays over the knee throughout the match. If you want to tape the knee itself for support, for example after an injury or if the knee feels insecure, that is another thing. Then you should use sports tape, and the technique should come from a physiotherapist or chiropractor who has examined the knee. How the taping should be applied depends on what the problem is, and a taping that helps with one problem can be wrong for another. Ask them to show you how you do it, so that you can tape yourself before training and matches. Always tape on clean and dry skin, indoors, and do not pull so tight that you get numbness or increased pain. If the knee has swollen, locks, or gives way, you should seek medical attention instead of taping and keep playing.

2. What tape should you use on the knee?

For taping directly on the knee, for support, sports tape is used. It is a white, non-elastic tape that is made to be applied to the skin and provide support to joints. Coach/Sports Tape – White from Unite Hockey is 38 mm wide and has 13.7 m per roll, and it fits both in the player's bag and in the team's medical bag. For teams that need a lot, there is Unite Hockey Injury Tape White – Box with 32 rolls. Some also use kinesiology tape, an elastic tape that is often used for muscle problems. Which type fits best depends on the problem, and that is something a physiotherapist can help you determine. Do not use shin guard tape or cloth tape directly on the knee. Shin guard tape is a PVC tape made to lock shin guards to the sock, and cloth tape is made for the stick blade. Neither is intended for the skin or to support a joint. The right tape in the right place makes a big difference. Shin guard tape keeps the guard over the knee, and sports tape provides support to the knee when a physiotherapist has shown how.

3. Can you use shin guard tape directly on the knee?

No. Shin guard tape is made to lock shin guards to the sock, and that is the only thing it should be used for. Shin Guard Tape PRO is a PVC film with a rubber-based adhesive that is made to stick to textiles and guards, not to skin. Applied directly to the skin, it sticks worse, because the skin sweats, it can irritate the skin, and it hurts to remove. It is also not made to support a joint, and there is no reason to believe that it gives the right support to a knee. The same applies to the classic Shin Guard Tape and cloth tape. However, shin guard tape plays an important role for the knees in another way. It keeps the shin guard in place, so that the knee cup covers the knee throughout the match instead of sliding down. That is what protects the knee against hits and falls. Apply 2–3 turns just below the knee and 2–3 turns above the skate, around the sock and guard. If you need to tape the knee itself for support, use sports tape and let a physiotherapist show you how.

4. Can tape prevent knee injuries?

It is less certain than many think. Tape on the knee can give a sense of support and security, and many players who have had an injury experience that it helps them feel how the knee moves. But tape does not make the muscles stronger, and it cannot prevent a knee injury in a hard fall or a powerful twist. What has the best support to prevent knee injuries is training. Strong muscles in the thighs, hips, and glutes and good control in landings and turns make sure the knee is held in the right position. Injury prevention programs like Knee Control, which many clubs use in the warm-up, are based on that principle. Exercises like single-leg squats, side walking with Minibands, and balance training on a Balance Pad can be done at home and take a few minutes. Against hits, it is the shin guard that protects, provided it is in place correctly. The best protection for the knees in bandy is therefore a combination: strong muscles, protection that stays over the knee, and recovery between sessions. Tape can be a complement for those who need it.

5. Can tape replace a knee guard?

No. Tape does not absorb hits. A guard has padding and often a hard part that takes the impact and distributes it, so that the knee does not take the whole hit. Tape, regardless of type, has no such function. It can provide support to the joint, but it does not protect against a stick, a ball, or a fall on the ice. In bandy, the knee is protected by the shin guard's knee cup, or by separate knee guards if the shin guards do not cover the knee. Make sure the guard is the right size, so that the knee is in the middle of the knee cup, and that it stays in place throughout the match. You do that by taping the shin guard to the sock with Shin Guard Tape PRO, 2–3 turns below the knee and 2–3 turns above the skate. That is the taping that actually protects the knees, because it keeps the guard in place. Tape directly on the knee can be a complement for players with knee problems, but then with sports tape and after advice from a physiotherapist. It should be used together with the guard, never instead of it.

6. Why does the tape come loose in the cold?

Usually because it has been applied to damp skin or equipment, or because it has not had enough time to stick before it meets the cold. Out on a bandy field, the air is cold and damp, and tape that is applied in the locker room just before you go out has not had time to stick properly. Therefore, tape indoors, on completely dry skin or dry equipment, and wait a few minutes before going out. Store the tape at room temperature, because cold tape is stiffer and sticks worse. Do not leave it in the car between sessions. Skin cream, sweat, and dirt impair the grip on the skin, so wash and dry the area before you tape. Also choose tape that is made for the purpose. To keep the shin guards in place in the cold, Shin Guard Tape PRO withstands everything from −10 °C to 80 °C. For support on the skin, sports tape is used, such as Coach/Sports Tape – White. If the tape still comes loose during the match, redo the taping in the break instead of putting new tape on top of the old one. More about taping in the cold is in the guide on how to tape in bandy.

7. How do you protect the knees best in bandy?

With a combination of protection, strength, and recovery. Start with the protection. A shin guard with a knee cup, or separate knee guards, in the right size, so that the knee is in the middle of the knee cup. Tape the guard to the sock with Shin Guard Tape PRO so that it stays in place throughout the match. A guard that has slid down does not protect the knee. Then build strength and control. Strong thigh, hip, and glute muscles keep the knee in the right position in stops, turns, and landings. Single-leg squats, side walking with Minibands, and balance exercises on a Balance Pad take a few minutes and can be done at home or in the warm-up. Injury prevention programs like Knee Control are a good support for teams that want to do it together. Warm up properly, especially in the cold. Sleep and eat properly, because tired muscles protect the knee worse. If you have had a knee injury, tape with sports tape can be a complement, but let a physiotherapist show you how. And listen to the knee. Pain and swelling are signals that should be taken seriously, not taped away.

8. When should you seek medical attention for the knee?

Seek medical attention if the knee is swollen after a hit or twist, if you cannot fully load the leg, if the knee locks or gives way, if you heard or felt a pop when it happened, or if the pain does not go away after a few days of rest. It can be a sign of an injury that needs to be examined, for example to the ligaments or meniscus, and then it is important to get the right assessment early. Do not keep playing with tape while waiting for it to get better. The tape can hide an injury that needs treatment, and continuing to load a damaged knee can make the injury worse. Contact the local health center or 1177 first, who can help you determine where to turn. Many clubs also have collaborations with physiotherapists or chiropractors. Ask the coach or the club. When the knee has been examined, the physiotherapist can show you how you should train to get back, and if and how you should tape when you start playing again. Then sports tape is used, such as Coach/Sports Tape – White, and the technique is adapted to your specific injury.