Ankle taping is a common technique used to provide external support to the ankle joint. It helps to stabilize the joint and manage movement during physical activities.
Understanding Ankle Taping
Ankle taping adds stability to the joint, limiting excessive side-to-side movement that can lead to injury. It also provides compression, which assists in reducing swelling and promoting blood flow during activity. Taping is often applied as a preventative measure before high-risk activities or for support during recovery from a minor sprain to prevent re-injury.
Gathering Your Supplies
Ankle taping requires specific materials for effectiveness and comfort. You will need pre-wrap, which acts as a barrier between the skin and adhesive tape, preventing irritation and making removal easier. Athletic tape serves as the main structural component providing support. An adherent spray can help the pre-wrap and tape stay securely in place, and non-adhesive pads may be placed over bony prominences to prevent blisters.
Step-by-Step Ankle Taping
Preparation
Begin by preparing the ankle; ensure the skin is clean, dry, and free of lotions or oils. Position the foot at a 90-degree angle, with toes pointing upward, and maintain this position throughout the taping process to prevent the tape from becoming too tight when the ankle moves. Next, apply pre-wrap from the arch of the foot, covering the heel, and extending up to the lower calf muscle, ensuring no skin is exposed and avoiding wrinkles.
Applying Base Strips
Place two anchor strips of athletic tape around the lower leg, just above the ankle bones, with the first anchor placed half on the skin and half on the pre-wrap. These serve as attachment points for subsequent tape strips. After the anchors are set, apply three stirrup strips, starting from the inside anchor, running under the heel, and attaching to the outside anchor. Each stirrup should slightly overlap the previous one, providing vertical support to counteract inversion sprains.
Securing the Ankle
Next, create heel locks by wrapping tape around the heel and securing it on both sides of the ankle. These strips limit heel movement and provide additional stability. Follow with figure-eight strips, starting on the inside of the foot, wrapping over the top, around the back of the ankle, and under the arch to further secure the ankle. Finish by applying closing strips around the ankle to cover any exposed pre-wrap and secure all loose ends.
Important Considerations for Taping
When applying tape, ensure it is firm but not overly tight, as this can restrict blood flow. Check for comfort and mobility. Avoiding wrinkles is important, as creases can cause discomfort, skin irritation, or even blisters.
Post-Taping Care and When to Seek Medical Advice
Athletic tape is intended for short-term wear, less than a day, as prolonged use can affect circulation. Kinesio tape can remain on for up to five days. Remove the tape carefully by cutting it with scissors or gently peeling it off. Applying oil can help loosen the adhesive and make removal easier.
Monitor for signs the tape needs removal, such as numbness, tingling, discoloration, increased pain, or discomfort. While self-taping offers support for minor issues, certain symptoms warrant immediate medical attention. Seek professional medical advice if you experience persistent pain and swelling lasting more than 24 to 48 hours, difficulty bearing weight, a popping or cracking sound at the time of injury, visible deformity, or significant bruising. These signs may indicate a more severe injury.