![]() Another option is to cross the tape in an X, supporting your ankle. ![]() Repeat the same process on the opposite side of your foot. It should also wrap above your heel and your Achilles tendon. It should strap your foot lengthwise and encircle your ankle. Avoid touching the inside of the tape too much with your hand to preserve the adhesive.Īdd another kinesiology tape, passing it around the midpoint of the earlier arch. Rub it a little for friction, heat, and adhesion. Stop at the same level you started strapping your ankle on the other side. Then, stretch it around 50% under your heel, pulling it to the other side. Start laying the tape just above your ankle bone. If you think you’ll get blisters, you may place a pad in front of or at the back of your ankle.Ī good length is around 1.5 times the circumference of your ankle. You may ask a friend for help strapping for better results. You can search for these methods, but one of the most common is described below.Īfter ensuring your foot is free from oils or lotions, position it by sitting comfortably. Now, there are many techniques or ways to strap your ankle. A neat ankle will ensure the tape sticks well and effectively supports and heals your injury. Strap a Sprained Ankle with These Stepsīefore strapping kinesiology tape for an ankle sprain, ensure your ankle is clean and dry. Read further for a step-by-step procedure for strapping your ankle using kinesiology tape and to better understand what the strapping tape is used for. You can also wear kinesiology tapes longer-even while showering, as they are waterproof. Moreover, kinesiology tapes help with inflammation and blood circulation, so most people prefer them. ![]() However, the former restricts your movement, while the latter is stretchy and encourages mobility. You can do it at home and only need the kinesiology or athletic tape, scissors, and a friend or professional to help you strap your ankle.Īn ankle strapping tape can be an athletic or kinesiology tape they both help treat your ankle. ![]() These treatments for ankle sprain will help speed up your recovery and prevent you from getting further complications which can cost you a more extensive treatment.Īmong the three, sprained ankle strapping is the most effective and straightforward. A brace, bandage, or tape can help heal the ligament and stabilise the joint. It’s a common injury, mostly among athletes and active people. We’ll talk about therapeutic and preventive taping, such as Thera-Band Kinesiology Tape and Cramer Athletic Tape to name a few.Sprained ankles happen when the ligaments in your ankle tear or stretch from unnatural turning or twisting. In our #TapeTuesday series, we will be sharing methods for different types of tape application, as well as the accompanying research to support it. The Academy database allows you to find and print evidence-based Kinesiology Tape Techniques for free! The Performance Health Academy maintains the most comprehensive database of kinesiology tape research and techniques. See the kinesiology taping technique in action! Lastly, apply a piece of tape perpendicular to the Achilles from lateral to medial, crossing over piece two, with 25% tension.Tape strip two will be applied from the back of the foot, perpendicular from medial to lateral over top of the foot, with 25% tension.This will stabilize calcaneofibular ligament and anterior talofibular ligament. For the first piece of tape, apply from under the foot, proximal to the lateral malleolus with 25% tension.*Keep foot flexion at 90 degrees throughout the entire tape job! Today he’s sharing his method for treating a lateral ankle sprain with three separate pieces of tape: Queue the kinesiology tape! This ankle sprain kinesiology taping technique uses the stretch guidelines of Thera-Band Kinesiology Tape to apply a solid, effective brace to support an injured ankle.Īnkle sprain kinesiology taping techniqueĭrew Feedman, BCMT is the founder of. Ankle pain is a huge deterrent of athletic performance and involves immediate intervention. Ankle sprains: the seeming right-of-passage for athletes in sports that involve jumping and quick lateral movements.
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