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Anterior knee pain occurs at the front and center of the knee. Start the floss just below the kneecap. Wrap the floss around your knee, moving up toward your thigh and overlapping each band. Tuck the end into the previous band. Begin the floss on the outside of your leg. Then pull the floss from the outside of your knee, across your leg, and toward the inside of your thigh. Continue wrapping, working downward toward the top of your knee. Tuck the end into the previous band. You shouldn’t wrap your knee if you have lateral knee pain. The entire band should be wrapped around your leg just above your kneecap. Start the floss on the outside of your leg, just below your kneecap. Then wrap it over the front of your leg, working toward the inside of your thigh. Overlap the floss as you wrap it, tucking the end into the previous band. Stand with your feet just over shoulder-width apart. Keeping your back straight, bend at the knees until they are just over your feet. Then push into the ground and raise your body back up.
Begin wrapping the knee below the kneecap for anterior knee pain. Begin wrapping your leg above the kneecap for lateral knee pain. Use the voodoo floss below your knee for pain under the kneecap. Perform 20 to 30 squats.