Problems with ankles develop both in daily life and in sports, often requiring proper care to prevent further injury. Knowing how to tape an ankle correctly is crucial for providing the necessary support to stop more damage and promote healing. Whether your involvement is as a coach, player, or just someone curious about how to properly tape an ankle, this guide will walk you through the Australian step-by-step technique.
Why taping an ankle is important
Taping an ankle after a sprain or injury helps restore joint stability, reduce unnecessary movement, and support healing. Depending on the situation, it can also allow for limited mobility. For athletes, strap an ankle is an invaluable skill that provides additional support during physical activity and helps prevent further injuries.
When should you tape an ankle?
Make sure taping an ankle is suitable before diving into the how-to:
- Post-injury: When you sprain or strain your ankle, tape can assist to stabilise the joint and stop more injury.
- Preventative measure: Applying tape before physical exercise or sports will assist reduce your risk of re-injury if you have a history of ankle issues.
- During recovery: In a therapeutic setting, taping aids in ankle healing.
What you’ll need to tape an ankle
Before you start, make sure you have these:
- Athletic tape: For sportswear, this is the perfect zinc oxide tape—one without stretching.
- Underwrap (optional): Minimises skin irritation for added comfort.
- Scissors: Using scissors, remove the tape.
- Pre-wrap or foam padding (optional): Especially greater comfort would come from optional pre-wrap or foam cushioning.
Step-by-step guide to taping an ankle
1. Prepare the ankle
- Clean the skin: Keep the ankle dry and clean to guarantee best tape adhesion.
- Position the foot: Keep the foot at a 90-degree angle to the leg to mimic its natural alignment.
2. Apply under wrap (Optional)
- Protect the skin: Underwrap the ankle and foot. This layer separates the tape from the skin, therefore reducing pain.
3. Anchor Strips
- Start with anchors: Tape two anchors first around the foot, just below the base of the toe, then around the lower leg, just above the ankle.
- Ensure firmness: The rest of the tape will be formed from these strips; ensure they are tight but not unduly so.
4. Create stirrup strips
- Support the ankle: Help by taping an ankle from the inside down under the heel and up from the outside. This creates a “U” shape frequently referred to as a stirrup.
- Repeat: Add two more stirrups overlapping considerably with the penultimate one to ensure correct support.
5. Create figure-eight strips
- Reinforce the tape job: Start at the anchor on the leg; underfoot, underline the front of the ankle, then back up diagonally to the starting point.
- Apply multiple layers: Twice or three times for best support guarantees that every layer overlaps fairly visibly with the one next one.
6. Heel lock strips
- Lock the heel in place: Straight forward; close the heel first. To aid to stabilise the joint, wrap tape over the heel and ankle. Starting on one side of the ankle, wrap beneath the foot and then go over top.
- Repeat on both sides: Try again from both sides. This guarantees that the heels on both sides of the ankle are firmly fixed into place.
7. Closing strips
- Finish the tape job: Finish the threadwork. Cover any holes and secure the earlier layers using extra tape strips. This maintains everything in order and prevents the tape from unravelling during the activity.
- Check tightness: Check the tightness; ensure the tape is stable but not too tight since too tight tape may restrict blood flow.
Tips for effective ankle taping
- Practice makes perfect: In practice, taping is beneficial. Correct taping of the ankles calls for knowledge. Many taping repetitions can assist you to feel more comfortable during the process.
- Be mindful of comfort: Should the person being taped feel numbness, tingling, or pain, the tape could be too tight. Try once more after that.
- Replace tape regularly: Usually, flip cassettes one after the other. Before every exercise, taping guarantees its continuous efficiency.
When to seek professional help
Even although tape could help with an ankle injury, it’s important to know when medical help is needed. See an expert based on:
- The injury is severe: The harm is really severe; see a doctor immediately if you believe you have a fracture or a major sprain.
- Persistent pain or swelling: Should tape prove ineffective, prolonged pain or swelling could call for a professional assessment.
- You’re unsure about taping: See a physiotherapist or athletic trainer if you question your taping technique.
Conclusion
An ankle taping is a good strategy, especially for Australian sportsmen and athletes. This all-around approach will allow you to improve ankle alignment, provide stability, let you properly tape an ankle to promote recovery and prevent injuries. Though tape offers advantages, it should always be used in concert with suitable medical treatment.
