General | September 25, 2024
How to Tape an Ankle for Added Stability: A Step-by-Step Guide
Dr Jarryd Crisp-Osteopath | Senior Osteopath-Double Bachelor of Health Science/Applied Science (Osteopathy), Bachelor of Health Sciences
Ankle injuries are among the most common musculoskeletal injuries, particularly for athletes and individuals involved in physical activities. Taping an ankle is a widely-used method to provide additional stability, support the joint, and reduce the risk of further injury. This guide will walk you through the process of taping an ankle and highlight the benefits associated with this practice.
Benefits of Ankle Taping
- Injury Prevention: Taping helps limit the range of motion, preventing excessive movements that can lead to sprains or strains. This is particularly beneficial for athletes who engage in activities that require quick changes in direction, such as basketball, soccer, or running.
- Support During Recovery: For individuals recovering from an ankle injury, taping provides external support, allowing them to engage in physical activity without overstraining the healing tissues. This support can be crucial in the early stages of rehabilitation, where the ankle may still be weak and prone to reinjury.
- Pain Reduction: By stabilizing the joint, taping can help reduce pain associated with movement, providing a sense of security and comfort during physical activity.
- Proprioception Enhancement: Taping enhances proprioception, the body’s ability to sense the position and movement of the joint. This heightened awareness can improve coordination and balance, further reducing the risk of injury.
Step-by-Step Guide to Taping an Ankle
Materials Needed:
- Athletic tape (preferably 1.5 inches wide)
- Pre-wrap (optional)
- Scissors
Step 1: Preparation
- Ensure the ankle is clean and dry. If the skin is sensitive, apply a layer of pre-wrap to protect it from irritation caused by the tape.
Step 2: Anchor Strips
- Start by placing two anchor strips around the lower leg, just above the ankle. These strips will serve as the base for the rest of the taping.
Step 3: Stirrup Strips
- Begin at the inside of the ankle, below the anchors, and apply the tape downwards, under the heel, and then up to the outside of the ankle. Repeat this step two to three times, overlapping the tape slightly each time. Stirrup strips provide lateral and medial support to the ankle.
Step 4: Heel Locks
- To perform a heel lock, start on one side of the ankle, wrap the tape around the heel and under the foot, then bring it back around to the starting point. This technique should be performed on both sides of the ankle, creating an “X” pattern that offers additional stability.
Step 5: Figure-Eight Wrap
- Start at the front of the ankle, cross the tape over the top of the foot, under the arch, and around the back of the ankle. Repeat this step to complete the figure-eight pattern, which helps secure the stirrup and heel lock strips in place.
Step 6: Final Anchors
- Once all the supportive strips are in place, finish by applying a few more anchor strips around the top of the ankle to secure the tape.
Step 7: Check and Adjust
- Ensure the tape is snug but not too tight. The foot should be able to move comfortably, and there should be no numbness or tingling. Adjust the tape as needed.
Taping an ankle is an effective way to provide stability, reduce pain, and prevent further injury during physical activity. By following the steps outlined above, individuals can confidently tape their ankles, whether for injury prevention or recovery support. Remember to consult with a healthcare professional if you are unsure about the taping technique or if you have a significant ankle injury.
References
- Bragg, S. D., & MacLean, M. A. (2019). Athletic Taping and Bracing Techniques. Human Kinetics.
- Kaminski, T. W., & Hartsell, H. D. (2002). Factors contributing to chronic ankle instability: A strength perspective. Journal of Athletic Training, 37(4), 394–405.
- Denegar, C. R., & Miller, S. J. (2002). Prevention and management of ankle injuries: Considerations for athletic trainers. Athletic Therapy Today, 7(4), 14-19.
- Feger, M. A., et al. (2014). Proprioception, Kinematics, and Muscle Strength in Those with Chronic Ankle Instability. Journal of Athletic Training, 49(2), 181-189.
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