![]() This technique can be as few as one to as many as four strips. It can also be used to test other possible ankle support options. Risk of skin irritation, especially with removal. Time and patience needed for continual application. Less inherent stability in the tape due to its elasticity. Great for training coordination to prevent further injury.Ĭan be worn for several days, even with showering. ![]() It can be used for different purposes including swelling and bruising management, muscle relaxation, muscle recruitment, and body awareness.Įasy to cut and apply with proper education. It has elastic properties that make it more versatile in its use. K-tape is a popular, colorful, cost-efficient option as well. You can do one strip of tape at a time over the entire foot and ankle, layering the pieces (usually more comfortable) or simply wrap the tape around the entire leg from foot and ankle until everything is covered. Repeat the process with another piece of tape, this time pointing the tape inward (the exact opposite direction to support the inner heel).įinish by covering the pre-wrap gaps with tape, keeping it parallel with the bottom of the foot. Continue the ankle of the tape as you wrap it around the back of the ankle, anchoring the end piece back at the top of the ankle. Then, bring it under the arch and across the outside edge of the heel. Start with a piece of tape on the top of the foot facing diagonally toward the outside of the ankle. This is a more complicated wrap that will take some practice, when done right it gives the heel additional support. Then, pull it behind the leg/ankle until it crosses back over the other side of the tape. At a slightly upward angle to accommodate the curve of the top of the ankle, start by placing the tape across the shin bone. This tape pattern is meant to support the top section of the ankle joint itself by creating a figure-eight pattern. ![]() This will be based on the amount of stability or size of the ankle. 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. ![]() Start the tape on the inside of the top anchor, then bring it under the foot (where the heel and arch meet). These are meant to provide generalized lateral (side to side) stability. Wrap one circumferential piece of tape around each end of the pre-wrap, at approximately the mid-calf and mid-foot (between the arch of the foot and the ball of your foot). Minimize any bumps from the wrap that can cause irritation. Simply roll it around the entire foot and ankle where the tape will be placed. This is a soft layer that you will apply to protect the skin from the adhesive. As you lay the tape down, find a balance of stability without pulling on the tape too hard and restricting blood flow. ![]() Keep the area clean, dry, and free of hair. Place the ankle in the position that you want it to be maintained in (at an approximately 90-degree angle, or “neutral”). The lack of stretch in athletic minimize swelling management but maximizes temporary support. It is usually only good for a few hours maximum due to low breathability. Tape can cause blistering and skin irritation with use, especially in the corners. It can be taught to do on your own, or by a friend or family member.Ī great short term option for participating in sports and higher-level activities.Ī way to test the effectiveness of ankle support to decide if you should invest in a more expensive option. There are several different techniques available for an ankle sprain, but they all have the same goal: to provide short-term support.Įasily accessible, it can be found in a first aid kit and any pharmacy. Athletic TapingĪthletic tape is a cheap, quick, economical way to provide ankle support. The more comfortable you are using your ankle and bearing weight through it, the better. Ultimately, you want to choose the option that maximizes your ability to use your ankle while providing the potential benefits of swelling management, decreased pain, and support. Keep reading to learn how to wrap a sprained ankle. With this common injury, a great way to address these problems is to have some kind of ankle support (such as a wrap, tape, or brace). If you’ve sprained your ankle, chances are that you’re experiencing pain and swelling. ![]()
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