How To Apply Athletic Tape
Place the ankle in the position that you want it to be maintained in . Keep the area clean, dry, and free of hair. As you lay the tape down, find a balance of stability without pulling on the tape too hard and restricting blood flow.
This is a soft layer that you will apply to protect the skin from the adhesive. Simply roll it around the entire foot and ankle where the tape will be placed. Minimize any bumps from the wrap that can cause irritation.
Wrap one circumferential piece of tape around each end of the pre-wrap, at approximately the mid-calf and mid-foot .
These are meant to provide generalized lateral stability. Start the tape on the inside of the top anchor, then bring it under the foot . Then, pull it past the outer ankle bone and attach it to the outer edge of the shin on the other side of the anchor. Apply 2-4 strips that overlap about 50%. This will be based on the amount of stability or size of the ankle.
This tape pattern is meant to support the top section of the ankle joint itself by creating a figure-eight pattern. At a slightly upward angle to accommodate the curve of the top of the ankle, start by placing the tape across the shin bone. Then, pull it behind the leg/ankle until it crosses back over the other side of the tape.
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Advantages Of Sports Taping
Among the many patients in need of ankle strapping, athletes, both professional and recreational, frequently require sports taping. Kinesio taping is practical and quick, and hence, a preferred way to deal with less serious sprained ankles.
One of the first time you encounter such an injury, a physiotherapist will assess how serious it is and do the initial taping. Many patients decide to do sports taping themselves, which is not recommended. It can be a first-aid measure when they cant visit the physio clinic or need immediate pain relief. It is important to do ankle strapping properly to avoid causing greater damage and helping the injury to heal faster.
How To Tape An Ankle
This article was co-authored by Catherine Cheung, DPM. Dr. Catherine Cheung is a board certified Podiatrist based in San Francisco, California. Dr. Cheung specializes in all aspects of foot and ankle care, including complex reconstruction. Dr. Cheung is affiliated with the Brown & Toland Physicians and the Sutter Medical Network. She earned a DPM from the California College of Podiatric Medicine, completed her residency at the Encino Tarzana Medical Center, and completed a fellowship at the Kaiser Permanente San Francisco Medical Center. She is board certified by the American Board of Podiatric Surgery. This article has been viewed 38,881 times.
Ankle sprains are common sports-related injuries. To protect yourself, or others from future injury, taping your ankle will to prevent and protect from injuries.To start you will need some tape and pre-wrap, and preferably a friend to help tape the ankle.
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Ankle Ligaments To Know About:
The ankle ligaments were are most likely to damage are the:
- ATFL anterior talofibular ligament
- CFL calcaenal fibular ligament
- and PTFL Posterior talofibular ligament
Their names simply indicate their location, see below. .
Now the severity of the a ligament sprain like our ankle sprain, is graded in three different classifications:
- Grade 1 Ligament is stretched and a small number of fibres have been damaged. Often little to no bruising, swelling or pain just a weakness to the ankle movement and hesitancy to walk on it immediately which eases over time.
- Grade 2 Ligament is partially torn, causing bruising, swelling and pain, with some limited range of movement. Most likely unwilling to weight-bare and hobble back home from your run.
- Grade 3 Ligament is completely torn, there is lots of swelling, nasty deep bruising and a lot of pain. Unable to walk or weight-bare on the foot and will require a trip to the doctor.
There is also something called, chronic ankle instability which either comes from a pathological joint laxity or through functional instability which relates to your proprioception and neuromuscular responses usually through a previous strain and having not completed sufficient rehabilitation. Either are not good. And with either, or a light Grade 1 ankle sprain, tape can help assist your ankle ligaments do their job
Ethics Approval And Consent To Participate
This study was conducted in accordance with the Declaration of Helsinki, and the protocol of this study was approved by the IRBs of DongShin University Gwangju Korean Medicine Hospital , DongShin University Mokpo Oriental Hospital , and KyungHee Korean Medicine Hospital before the trial began. This trial was registered at the Clinical Research Information Service . The purpose and potential risks of this study were fully explained to the participants. All participants provided written informed consent before participating in this study.
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When Should I Avoid Ankle Taping
Ankle taping should be avoided in the following instances:
- If you have certain injuries, such as some fractures
- If you have a skin allergy to sports tape
- If the taping technique results in an increase in symptoms such as pain, ache, discolouration, pins and needles, numbness, swelling or excessive redness of the foot or ankle.
- If you have sensory or circulatory problems
Weaning off ankle tape in general activity is usually recommended as strength, range of movement and balance improves and symptoms reduce. In these instances though, taping during high-risk activity is usually still recommended.
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How To Strap A Sprained Ankle Using Rigid Sports Tape
Step 1 Grab your rigid sports tape
Not that elastic colourful stretchy stuff, if your ankle has sprained and popped youre going to need something a bit tougher than the what you use to wrap those last minute Christmas presents.
First tape strip goes loosely around the leg, just above the ankle.
Pro tip dont create a tourniquet!
Avoid ring barking that calf by leaving the back open.
Step 2 The U Straps
Make sure your ankle is bent back up as far as you can.
Start the tape on the inside of your ankle bone and wrap under your heel to the outside.
For the person looking straight on at your foot, this makes a U shape with the tape.
Keep that ankle bent back and do a couple of inside to outside, outside to inside straps.
Step 3 Deep breath, now comes the J Straps
So the U straps were easy, starting and finishing on the opposite ankle bones The J straps are a little trickier where you start and finish on the same side.
Like step 2, keep that ankle bent back up.
Start on the inside, running the tape down under your heel but once you reach the bottom of your foot keep working the tape back up over the top of the foot so it reaches where that strap started back on the inside ankle bone.
It does get tricky, and might take a couple of goes before you can do this without the tape twisting up all over the place.
Once youve done and inside to inside, now do an outside to outside strap.
And yes, keep that ankle bent back up as far as you can.
Another pro tip.
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Customers Also Viewed These Products
- Is Discontinued By Manufacturer :No
- Product Dimensions :30 x 30.99 x 0.2 cm 99.79 Grams
- Date First Available :March 19 2019
- Manufacturer :Scico Medical Corporation
Fit both left and right foot Women’s Size: 6 – 12
What you can expect when using M7 Sport Tape
Instant pain reliefInhibits the pain receptors in your body by the lifting action of the kinesiology tape and relieves pressure directly on them under the skin
Reduce swelling and inflammationQuicken the reduction in joint swelling, bruising and inflammation, by lifting the skin and creating pressure under the tape. Increases the space under the skin, enhances blood and lymphatic circulation, and drain lymphatic fluid away from the injured area quickly.
Adjustable Ankle SupportProvide strength and stabilization for injured ankles, using criss-cross adjustable straps that make it very comfortable to wear. Gain extra support for your weak ankle, help to accelerate healing and reduce the risk of re-injury
Breathable and Waterproof Ankle TapeM7 Sport Tape is made of elastic premium cotton fibers, very thin, designed to last through humidity, sweat, showers 3-5 days of wear, getting the maximum benefits of it. The adhesive is latex-free and hypo-allergenic, offering comfort and wearability for a longer period.
Precut Unique ShapeEasy to apply and easy to use kinesiology tape without the need of scissors or any asisstance, easier to handle just following the steps from the box
Lateral Ankle Sprain: How To Apply Kinesiology Tape For An Ankle Sprain
An ankle sprain is a common injury that can happen to anyone at any age. Whether youre an athlete who loves to stay active or just an average joe whos just walking around, a lateral sprain can happen to you! It happens when your foot twists too much and either the ligaments or cartilage in your ankle gets stretched out or torn. It is painful!
In this article, learn about the common cause of a lateral ankle sprain, its symptoms, as well as how to apply kinesiology tape for muscle activation to prevent it from happening in the future.
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How To Wrap A Sprained Ankle
This article was co-authored by Joshua Grahlman, PT, DPT, FAFS. Dr. Joshua Grahlman, PT, DPT, FAFS, is the Founder and Chief Athlete Mechanic of Clutch PT + Performance, a private physical therapy clinic specializing in sports and orthopedics in New York City. With more than a decade of experience, Dr. Grahlman specializes in treating acute and chronic pain and injuries, sports performance optimization and post-operative rehabilitation. Dr. Grahlman earned his Doctorate of Physical Therapy from Columbia University College of Physicians and Surgeons. He is one of just a few DPTs in New York City recognized as a Fellow in Applied Functional Science through the Gray Institute for Functional Transformation . He is certified in Active Release Technique and Spinal Manipulation and is a TRX Suspension Training Specialist. Dr. Grahlman has spent his career treating athletes of all levels, from Ironman Champions and Olympians to marathoner moms. He consults for Triathlete, Mens Health, My Fitness Pal and CBS News.There are 8 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 97% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 591,609 times.
How To Tape An Ankle By Yourself
When you are sick, your family members take care of you. Sometimes, they might be absent or even you can be at any sports function. Therefore, a method to tape an ankle by yourself must be at your fingertips.
- Put your feet at any chair or stool that will be equal to your knee. Keep the feet very straight.
- Then, place a pad on the feet and start taping from the instep.
- Great care must be taken while taping the heel and ankle.
- After dealing with the instep, tape your ankle and heel together.
- There must be balance while taping feet because some areas may get an extra tape and some may remain unnoticed.
- Dont keep any vacuum because the air can cause itching and blisters.
S For Removing Kinesio Tape
Kinesio tape is intended to stay on for several days therefore, it takes some extra effort to remove sometimes. Steps include the following:
How To Apply Kinesiology Tape
This technique can be as few as one to as many as four strips. Start with a small amount of stretch in the tape to assess the efficacy and skin tolerance. Then increase the stretch to what feels most comfortable.
Cut a piece of tape that will wrap around the ankle. Place the center of the tape under the heel with it facing forward at a diagonal. Then, with one loose end of the bandage at a time, pull it across the front of the ankle at an angle until it crosses to the opposite side of your foot. Repeat this with the second arm and create an X on the top of the foot and ankle .
Cut similar strips as above. Then, place the center of the tape under the heel, this time facing backward at a diagonal. The X will now be made at the back of the ankle.
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How Can I Remove The Tape By Myself
Removing tape from an ankle can be a critical task if it is done without instructions.
Firstly, pick one head of the tape and place the finger next to the head.
Stretch skin up and tape down. Keep on rolling the tape down along with your finger. Rollback, in the end, you will see tape has come off.
Dont give a jerk to tape while putting it down because it can cause chronic pain. Therefore, follow the above-mentioned procedure.
Comprehensive Ankle Taping Recipe
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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisors injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.
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Desired But Not Required First Steps
S For Removing Athletic Tape
Shop for adhesive remover wipes online.
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Close Up Any Open Areas Of Tape
If you continue to experience pain or other problems with your ankle, make an appointment with a foot and ankle orthopaedic surgeon in your area.
Contributors/Reviewers: Jason Tartaglione, MD Hui Zhang, MD
The American Orthopaedic Foot & Ankle Society offers information on this site as an educational service. The content of FootCareMD, including text, images, and graphics, is for informational purposes only. The content is not intended to substitute for professional medical advice, diagnoses or treatments. If you need medical advice, use the “Find a Surgeon” search to locate a foot and ankle orthopaedic surgeon in your area.
Strapping A Sprained Ankle
Ankle strapping, also called wrapping or taping, is a common physio treatment for helping a sprained ankle heal faster and prevent further injury. Depending on the type and the severity of the injury, your doctor may suggest using ankle support products such as a bandage, kinesiology tape, or braces. Surgery is a possibility, too, in case of completely torn ligaments.
Read Also: How To Wrap An Ankle
Guidance To Tape An Ankle: How To Tape An Ankle Step By Step
Firstly, clean the areas of injury properly in a way that there should be no skin strain.
After that, take a cloth and remove it if there is sweat. Some doctors recommend creams to soothe the skin but while taping an ankle, there should be no cream. As it would never let the tape stick to the skin.
Then, hair can also cause the tape to come off. Therefore, removing hair from the ankle is a better choice. If you dont remove cream and hair, they will cause you irritation and blisters. This will deteriorate more as compared to protection.
After that, the tibia, fibula, and joint are the main parts of the ankle and while taping an ankle, cover these areas in taping because they would help you heal easily.