Ankle injuries are all too familiar to anyone who loves to stay active. Whether you’re sprinting down a basketball court, hiking a rugged trail, or just taking a misstep during a morning run, your ankles are at constant risk. These injuries, especially sprains, happen when the ligaments supporting your ankle get stretched too far and tear. The result? Pain, swelling, bruising, and that frustrating feeling of limited mobility.
How Kinesiology Tape Can Help with Ankle Injuries
Kinesiology tape is a therapeutic tape designed to facilitate the body's natural healing process while providing support and stability to muscles and joints without restricting the body's range of motion.
When applied correctly, kinesiology tape can help reduce pain and inflammation, improve circulation, and support the injured ankle, allowing for continued activity while it heals. The tape can also provide proprioceptive feedback, which can enhance body awareness and prevent further injury.
Step-by-Step Guide to Taping an Injured Ankle
Before you begin, ensure that the skin is clean, dry, and free of oils or lotions. You'll need four strips of kinesiology tape for this application.
Materials Needed:
Kinesiology tape (4 strips, each about 10-12 inches long)
Scissors (if needed to cut the tape to size)
Clean, dry skin
Application:
Before you start, rest the injured ankle on an elevated platform for easy handling. Bend the ankle at 90 degrees.
Step 1: Apply the First Support Strip
Take one strip and apply an 80% stretch to the tape. (100% stretch simply means when the tape is stretched to its extreme.)
Attach the middle of the strip to the sole and then across the front of your ankle, starting from the outside of the ankle and ending on the inside. This will create a cross pattern over the ankle joint.
Step 2: Apply the First Anchor Strip
Take another strip and apply an 80% stretch to the tape.
Attach the middle of the tape close to the heel. Slowly smooth out the two ends of the tape towards the bumps on the side of the ankle. Secure the two ends of the tape around the Achilles tendon without any stretch.
Step 3: Apply the Second Support Strip
Apply the third strip in the same manner as the first one, starting from the outside of the ankle and ending on the inside. This will complete the cross pattern, providing additional support to the ankle.
Step 4: Apply the Second Anchor Strip
Apply the fourth strip in the same manner as the second one. Attach the middle of the tape close to the heel. Slowly smooth out the tape towards the side of the ankle. Secure the ends of the tape around the Achilles tendon without any stretch.
Step 5: Rub the Tape to Activate the Adhesive
Once all the strips are applied, gently rub the tape to activate the adhesive. This helps the tape stick better and ensures it will stay in place during activity.
Step 6: Test Your Range of Motion
Move your ankle gently to test the range of motion and ensure the tape is not too tight or causing discomfort. The tape should provide support without restricting movement.
Step 7: Monitor and Replace as Needed
Monitor the tape throughout your activities. If it starts to peel off or lose its support, replace it with fresh strips.
Generally, kinesiology tape can stay on for a few days, even through showers and exercise. However, since the second layer of the tape is placed on top of another tape to enhance support, the adhesion of this layer could be compromised.
Properly applied kinesiology tape can be a valuable tool in managing and recovering from ankle injuries. By following this step-by-step guide, you can provide your ankle with the support it needs to heal while maintaining an active lifestyle.
Always consult with a healthcare professional if you are unsure about your injury or if symptoms persist.
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