What is how to tape an ankle?

How to Tape an Ankle

Taping an ankle can provide support and stability to prevent injury or aid in recovery. Here's a general guide, but consulting a medical professional like a physical therapist or athletic trainer is crucial for personalized advice:

When to Tape:

• After an <a href="https://www.wikiwhat.page/kavramlar/Ankle%20Sprain">Ankle Sprain</a>.
• To prevent re-injury during activity.
• For general ankle support if you have chronic instability.

Materials You'll Need:

• <a href="https://www.wikiwhat.page/kavramlar/Heel%20and%20Lace%20Pads">Heel and Lace Pads</a>: To protect sensitive areas from friction.
• <a href="https://www.wikiwhat.page/kavramlar/Pre-Wrap">Pre-Wrap</a>: A thin foam wrap to protect the skin and act as an interface between skin and tape.
• <a href="https://www.wikiwhat.page/kavramlar/Athletic%20Tape">Athletic Tape</a> (non-elastic): Typically 1.5-inch wide.
• Scissors or Tape Cutter.

Preparation:

1. Clean and Dry: Ensure the ankle is clean, dry, and free of lotion or oil.
2. Position: Sit with your foot at a 90-degree angle (dorsiflexed).
3. Apply Heel and Lace Pads: Place heel pads on the front and back of the ankle, and lace pads over the tongue of the shoe.
4. Apply Pre-Wrap: Starting just above the ankle bone, wrap the pre-wrap around the ankle and foot, overlapping each layer by about half. Extend to just above the ankle joint. Do not pull too tight.

Taping Technique:

1. Anchor Strips: Apply two anchor strips around the lower leg, overlapping the pre-wrap. Start a few inches above the ankle joint.

2. Stirrups: These provide medial/lateral support. Start on the inside of the lower leg anchor, run the tape down the inside of the ankle, under the heel, and up the outside of the lower leg anchor. Pull the tape taut as you go under the heel, but not excessively. Apply 2-3 stirrups, overlapping each by half. Each stirrup begins and ends at the anchor strips.

3. Heel Locks: These help control heel movement.

   • Medial Heel Lock: Start on the top of the foot, towards the inside. Bring the tape across the front of the ankle, around the back of the heel (pulling medially), and back to the starting point.
   • Lateral Heel Lock: Start on the top of the foot, towards the outside. Bring the tape across the front of the ankle, around the back of the heel (pulling laterally), and back to the starting point.
   • Apply 1-2 heel locks on each side, alternating medial and lateral.

4. Figure-Eights: These provide additional support and connect the foot and ankle. Start on the top of the foot, bring the tape across the front of the ankle, around the back of the heel, across the arch of the foot, and back to the starting point. Overlap each figure-eight by half. Apply 2-3 figure-eights.

5. Closing Strips: Cover all open areas with closing strips of tape, overlapping each strip by half. This secures the taping and prevents it from unraveling.

Important Considerations:

• Tension: Avoid applying the tape too tightly, as this can restrict circulation. You should be able to comfortably move your toes.
• Wrinkles: Minimize wrinkles in the tape to prevent blisters.
• Circulation: Check for signs of impaired circulation (numbness, tingling, discoloration). If any of these occur, remove the tape immediately.
• Professional Advice: This guide is for informational purposes only. Consult a healthcare professional for personalized taping instructions and to ensure proper application. If pain worsens with taping, discontinue use and consult with a professional.