Thursday, December 7, 2023

How To Wrap Ankle For Support

Do Basketball Players Wrap Their Ankles

Wrap Around ankle support

Yes, basketball players wrap their ankles to help prevent ankle injuries. This is especially important for younger players who are still growing and developing their bones.

Wrapping the ankle helps distribute shock throughout the entire foot, preventing any major damage from occurring.

  • To prevent injuries while playing basketball, many players wrap their ankles with tape. This support device helps to keep the ankle in place and can help to reduce the chances of sprains or other serious injuries.
  • Professional basketball players often wear bracelets around their ankles to help them stay stable on court and prevent further damage from occurring. Bracelets are also worn by recreational players as a way to protect themselves from injury.
  • Many shoes dont provide enough support for recreational players, who may be wearing them for hours at a time without taking them off properly. When this happens, the feet can become overheated and swollen which can lead to tendonitis or other foot issues later on in life.
  • Ankles need adequate rest after extended periods of activity like playing basketball in order to avoid overuse injuries such as Achilles tendinitis or plantar fasciitis . Wearing sneakers that fit properly will also give your feet some much-needed relief between games.
  • Taping your ankles is an effective way of protecting yourself from injury when playing sports make sure you know how to do it correctly so you dont end up hobbling around instead.

Use Your Core To Keep Your Body Steady

A strong core is essential for basketball, just like it is for any other sport. When you are guarding your opponent, keep your body in a straight line by using your core to stabilize yourself Keep the ball low so that you can deflect shots and maintain control of the game Use quick footwork to get around defenders and score points Practice balance and agility drills regularly to improve your skills on court

Wrapping The Area In A Compression Bandage

  • 1Start wrapping above the ankle. When applying compression to an injured Achilles tendon it’s a good idea to start wrapping above the injured area. Place the end of the bandage against the skin and then wrap the bandage around it several times to keep it in place.
  • You want the bandage to be medium tight. This means that it is tight enough to stay in place while not cutting off the circulation.XResearch source
  • 2Wrap from the toes to the top of the ankle. Work your way down from the ankle. When you get to the heel start wrapping around the arch of the foot and down to the toes. It may be that that very corner of your heel is still exposed after your first pass. Then wrap back up the foot and the ankle, making sure to cover areas that have not yet been covered.
  • Keep a small amount of tension on the bandage as you go. This will keep your wraps neat but will not put too much restriction on your circulation.
  • 3Secure the wrap. Once you have used up all of your bandage, it needs to be physically attached to itself. Many modern compression bandages come with Velcro on their ends, which will attach to the bandage when it is pressed on the surface.XResearch source
  • However, if yours doesn’t have Velcro, you will need to use a safety pin to secure the end.
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    Getting Ready To Wrap The Ankle

  • 1Pick your bandage. For most people, the best choice of wrapping for a compression wrap is a cloth elastic bandage, sometimes colloquially known as an “ACE bandage,” after a common brand of elastic bandage.
  • Any brand of elastic bandage will work. However, wider bandages are usually easier to use.
  • Cloth elastic bandages are comfortable, since they’re made of stretchy cloth. This can help if your ankle starts swelling since the fabric will stretch.XExpert SourceCatherine Cheung, DPMBoard Certified PodiatristExpert Interview. 21 April 2020. They are also reusable.
  • Some bandages come with metal clips for fastening the end of the wrap. If yours does not include metal clips, medical tape can also be used to secure the end of the bandage when the wrap is complete. You can also securely tuck the end of the bandage into the wrap.
  • 2Prepare the bandage. If your elastic bandage is not already wrapped, roll the bandage into a tight coil.XResearch source
  • Compression wraps should fit against the foot and ankle snugly, so it helps to have the cloth wrap coiled tightly from the beginning, making it less likely that you will need to stretch and readjust the bandage as you go.
  • In either case, its crucial that coil face away from the foot, so that the coiled portion of the bandage is on the outside of the foot as you wrap it.
  • For example, if you think of the coiled bandage as a roll of toilet paper and the foot as a wall, the coiled bandage should be in an “under” orientation.XResearch source
  • What Is Kinesiology Tape

    Ankle Brace, Husoo Breathable Ankle Support, Compression Ankle Wrap for ...

    Kinesiology tape, mostly known as KT wrap, is an elastic adhesive tape designed to reinforce the stability of sprained ankle, tendons, and muscles of your body.

    The tape mostly helps joint support and blood circulation as well as decreasing swelling.

    Moreover, it activates the natural healing process of the human body to relieve the pain and makes the muscle active.

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    When Should You See A Doctor For A Sprained Ankle

    At times, a severe sprain can mask a broken ankle. If the pain and swelling do not improve after a few days, you should see a doctor.

    You may even consider using crutches the first few days to minimize pain and prevent further injury. Ice and elevate your ankle the first two to three days after your sprain for 20 minutes a few times a day to decrease swelling. Avoid putting any more weight than is necessary on your injured ankle and get plenty of rest.

    In the future, you can avoid re-spraining your ankle by performing warm-up exercises before any physical activity or sports practice, wearing proper footwear, and taking frequent breaks if you begin to feel tired or weak.

    Editor’s Note: This article was originally published on January 13, 2017, and was last reviewed on April 6, 2022

    A Better Ankle Wrap Alternative

    The method mentioned above is an effective way to wrap an ankle, but it’s only a temporary fix, and it has several limitations.

    To begin with, wrapping a bandage around your ankle takes up quite a bit of time. You may have to make several attempts if youre not used to wrapping regularly. While a professional Physical Therapist or Doctor can wrap your ankle for you fairly quickly, It is not unusual for each self-attempt to take up to ten minutes or even more!

    If not wrapped properly, the bandage can come off. So now you have to unwrap it and roll it up before youre ready to wrap it once again. This repetitive ankle wrapping process could mean that you stop trying to learn how to wrap your ankle properly and try walking on it too early.

    With a typical bandage, you cannot combine heat or cold to provide comfortable relief for you injury. As well, the bandage may not be long enough to hold the ice pack to your injury while providing stable support.

    If you give it some thought, youll soon realize that a conventional bandage wrap is inefficient and ineffective. So what works then?

    Well, a purpose built ActiveWrap Ankle & Foot Pack serves the purpose perfectly. Its easy to use and provides complete coverage.

    built in ice or heat packs that you can move over to the exact position that you desireyour

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    How Compression Aids An Ankle Sprain

    When swelling accumulates in the ankle and foot, there are several ways to promote movement of the fluid. Compression is one of the most effective options, as it will literally push fluid out of the injured area. In addition to swelling management, pressure from a wrap can also soothe irritated nerve endings that are causing pain and sensitivity. Lastly, compression can help boost your bodys own awareness and confidence in bearing weight through the ankle again when youre ready.

    Desired But Not Required First Steps

    How to Apply an ACE Wrap to Your Ankle
  • Apply a base spray to the ankle, spraying on top of the foot and on the ankle.
  • Then, apply a heel pad to the back of the foot, starting just behind the ankle , and a lace wrap on the front of the foot if desired.
  • Apply prewrap to the foot, starting just underneath the ball of the foot and wrapping upward until the ankle is covered.
  • Take the athletic tape and apply two anchor strips at the top-most part of the prewrap. This involves starting at the front of the leg and wrapping until the strips of tape overlap by 1 to 2 inches. Apply an additional strip halfway past where the first strip is located.
  • Create a stirrup piece by applying the tape against the top of one anchor strip, advancing it over the ankle, going over the heel, and ending at the same place on the opposite side of the leg. This should look like a stirrup.
  • Repeat and place an additional stirrup piece slightly more in the center of the top part of the foot, going around the ankle, and having the tape adhere to the anchor strip.
  • Place another anchor strip over the stirrup tape, wrapping about halfway from the start of the last anchor strip. This helps hold the stirrup piece in place. Continue wrapping in this fashion until you reach the top of the foot.
  • Wrap the heel using a figure-eight technique. Starting on the inner aspect of the arch, bring the tape across the foot, angling down toward the heel. Cross over the foot and ankle, continuing the figure-eight for two complete wraps.
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    What Is A Sprained Ankle

    If one or more of the ligaments supporting the bones in your ankle stretches too far and starts to tear, you have a sprained ankle that will require treatment.

    A sprain is simply an abnormal stretching of a ligament. If a ligament tears completely, its a much more serious injury that often requires surgery to repair.

    Taping After An Inversion Ankle Sprain

    The athletic trainer will first apply adhesive spray to hold heel and lace pads and a prewrap in place. The pads and prewrap protect the skin by reducing friction, which results in fewer blisters, and makes removing the tape easier and less painful. Next, a base layer of 1 to 3 pieces of tape, called anchor strips, are placed at the base of the calf muscle, half on the prewrap and half on the skin. The anchor strips do just what they imply they anchor the tape by providing a base for the other tape pieces to stick. Then, the athletic trainer adds a series of alternating stirrup and horseshoe strips, forming a weave . When the stirrup strips are done, they should form a fan shape to cover the malleoli . The horseshoe strips provide the basic support needed at the sides of the ankle joint. Next, the trainer applies 2 heel-locks that keep the heel in place, slightly limiting motion and providing support for the ankle. Then the trainer places strips in the shape of a figure 8. Once these strips are in place, the athletic trainer finishes with multiple strips of tape placed in a circular motion similar to the anchor strips, ensuring that the taping application stays and does not unravel.

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    Get The Help You Need

    We love being your resource for musculoskeletal issues, so once again we are going to make it easy for you to get the help you need without cost or obligation. If you have a history of ankle problems whether youre a current or former athlete simply call into our office at 866-588-0230 or email us and get scheduled for a brief, free screening. It will only take 20 minutes of your time, and you could find out something that saves you both money and pain.

    When To See A Physician For A Sprained Ankle

    BioSkin AFTR DC

    If you are unable to bear weight on your leg, are having severe pain, numbness, have signs of exquisite tenderness or high levels of swelling and bruising after injury, call your physician. They may want to order an X-ray to rule out a fracture of the foot or ankle.

    Ligaments do not show up on X-rays but if the X-ray is negative, doctors can manipulate your ankle to help determine the severity of your sprain. The doctor might prescribe physical therapy to help rehabilitate your ankle.

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    Consider If Youre Going To Wear A Sock

    Some manufacturers recommend wearing your socks over the brace for better compression and heat retention. Others advise wearing an athletic sock under the brace.

    In general, quality ankle braces are made from breathable materials, such as nylon, to prevent skin irritation and ensure proper airflow.

    As a result, they shouldnt cause any discomfort or excessive sweating. But if youre uncomfortable, you can wear a thin sock under the brace for extra foot protection.

    How To Use An Ankle Wrap Properly

    An ankle wrap provides support to the damaged ankle. Always follow the instructions given by the doctor to ensure a snug fit against the ankle. Compression wraps can reduce some of the pain linked with the injury. The protected ankle requires the support in order to heal effectively.

    A tight wrap will not provide the ankle enough support. It can even cause more harm than doing any good. A doctor should be consulted regarding how to wrap the damaged ankle properly to achieve the best results. The doctor might be able to demonstrate the right away to do it.

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    How To Tape An Ankle Like An Athletic Trainer

    This article was medically reviewed by Troy A. Miles, MD. Dr. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. He received his MD from the Albert Einstein College of Medicine in 2010, followed by a residency at the Oregon Health & Science University and fellowship at the University of California, Davis. He is a Diplomat of the American Board of Orthopaedic Surgery and is a member of the American Association of Hip and Knee Surgeons, American Orthopaedic Association, American Association of Orthopaedic Surgery, and the North Pacific Orthopaedic Society.There are 8 references cited in this article, which can be found at the bottom of the page. This article has been viewed 292,340 times.

    Ankle injuries can take a while to heal, especially when they dont receive the proper treatment. Anyone is capable of sustaining such an injury, but athletes are more prone to experience one. To help an athlete recover from a minor ankle injury it is always a good idea to tape the ankle. Taping the ankle allows for extra support while still providing mobility.

    Should I Put A Sock On My Sprained Ankle

    How to tape and wrap an ankle for sports injury prevention

    If you have a sprained ankle, you may be wondering whether or not you should put a sock on it. The answer depends on the severity of the injury.

    For a minor sprain, wrapping the ankle with an Ace bandage or wearing a compression sock can help to reduce swelling and support the joint.

    However, if you have a more severe sprain, its important to see a doctor.

    They may recommend wearing a splint or brace to stabilize the ankle and prevent further injury.

    In either case, its important to avoid putting too much stress on the joint by walking or standing for long periods of time.

    So if youre feeling pain or swelling in your ankle, be sure to take it easy and seek medical attention if needed.

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    What Is An Ace Bandage

    An ACE Bandage is one kind of compression elastic bandage, usually made of synthetic rubber, polyester, and cotton, used to reduce blood flow to a certain area in order to alleviate swelling and aches. It is broadly used to treat several muscle strains and sprains.

    But it wont work as expected if you dont wrap the bandage properly. However, its easy to wrap a compression band with some simple steps.

    Choose The Right Shoes

    You shouldnt wear some braces without shoes because it increases the risk of injury. But not all shoes will do because tight ones can impede your quick recovery.

    Usually, specialists recommend sneakers with laces because you can tighten/loses them until you have a comfortable range of motion. But any shoes made of elastic materials with laces will be a good choice.

    Avoid high-heeled shoes or any other shoes that cause you pain. Its also a good idea to get a size bigger to ensure the shoes wont be too tight.

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    Wrapping With Athletic Tape

  • 1 In most cases, its best to use a cloth bandage to wrap a sprain however, some individuals engaged in athletic activity, such as running, prefer the feel of athletic tape.
  • While athletic tape works to wrap an injured ankle, it is primarily made to wrap an uninjured joint before activity to avoid injury, not to protect an already injured ankle.
  • Even though the thinner, sturdier athletic tape makes continued activity easier than the bulkier, more flexible cloth bandage, continued athletic activity on a sprained ankle is not advised.XResearch source
  • 2Begin with an underwrap. Underwrap is a nonadhesive material used to wrap the foot and ankle before the tape is applied, so that the tape doesn’t pull at the surface of the skin. Starting at the ball of the foot, wind the underwrap around the foot up to the ankle, leaving the heel uncovered.
  • Underwrap is available at drugstores and sporting goods stores.
  • It is possible to tape an ankle without underwrap, but it is much less comfortable.
  • 3Secure the anchor. Cut a strip of tape long enough to wrap 1 1/2 times around your ankle. Wind it around your ankle, over the underwrap, to hold the underwrap in place. This is called the anchor, since it anchors the rest of the taping in place.
  • If the ankle has a lot of hair, it can be shaved so that the tape doesn’t stick to it.
  • If necessary, use a second piece of tape to make sure the underwrap is secure.
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