Two fingers below: how to place a knee strap
The 10-second routine to get the pad in the right spot, every time.
The strap only works where it's meant to sit. This takes ten seconds once you've done it twice.
1. Bend the knee slightly
Stand or sit with your knee a little bent and your foot flat. The tendon under the kneecap is easier to find this way.
2. Two fingers under the kneecap
Lay two fingers flat just below the bottom edge of the kneecap. The strap goes right under them.
3. Pad on the soft spot
Centre the silicone pad on the soft spot between the kneecap and the shin bone, then close the strap around the back of the leg.
4. Snug, not tight
Fasten it so it doesn't move when you walk or squat. If you feel pinching, tingling or numbness, loosen it.
A strap supports, it doesn't treat. If your knee hurts, swells or gives way, see a physio or a doctor.
Quick check before you play
- Do three split-steps: the strap should stay in place.
- Bend fully: nothing should dig into the back of the knee.
- Loosen it between sessions and take it off when you're done.