Ankle sprains are the most usual sports-related injuries at the US, quiet most nation do no know how to protect themselves from farther injury after rolling an ankle. Treating an ankle sprain, however, is no fair a vocation although athletic trainers. With a small practice, some tape, and some pre-wrap, you can wrap your ankle and obstruct farther injury yourself.
1. Preparing your Ankle
1) hoist your ankle off the ground.
It will exist much easier to end the tape vocation with your foot off the ground. relaxation it above a short bench or a chair, or sit above a desk and hang your foot off the edge.
- It is often easier to dine someone else tape your leg, during they can concentrate above taping and you can concentrate above keeping your ankle still.
2) own your foot at a 90-degree angle. Taping your foot protects it from moving also quickly and furthering any injuries. You wish to tape it at a 90-degree aspect so that you can influence your foot up and down slightly, quiet when protect you ankle and ligaments from extreme movements
3) lay adhesive pads above the front and uphold of your ankle to obstruct blisters.
These pads, frequently sold at outdoor stores to obstruct blisters however hiking, will own the tape from rubbing against your leather and causing painful blisters. lay a 2-4 inch pad above the front and uphold of you ankle â approximately at the places where your foot meets the border of a unite of sneakers.
- Two 2x2 inch squares of gauze career healthful if you do no dine pads.
- You can buy big adhesive pads, although Moleskins, and apply kitchen scissors to shorten them into the precise shape.
4) Wrap your foot and ankle with pre-wrap.
Pre-wrap is stretchy, mild gauze that protects your leather and hair from tape. Starting shut the ball of your foot (the pads of leather precise ago your toes), wrap approximately your foot at pre-wrap, working towards your ankle so that each layer slightly overlaps the bear one. pause wrapping fair below your calf muscle, 4-5 inches above your ankle bone. believe approximately "mummifying" your foot.
- Aim to cover up most of your leather to protect it from the tape so that it cannot drag out hair when you want to inspire it.
- Your heel will frequently exist uncovered, quiet thatâs okay â there is no hair to drag off and your leather is tough.
5) persevere a small bit of tape to the ends of the pre-wrap to own it at place.
if you wrapped it tightly enough you can too tuck the ends of the strip into the wrap approximately your ankle. apply 3-4 pieces of 1-1/4 inch athletic tape to own the pre-wrap at place.
- Athletic tape looks although masking tape, with small holes at the surface to assist your leather breathe. It is available at most sporting good stores.
2. Taping Your Ankle
1) apply tape firmly, so it feels tight approximately your ankles quiet doesnât shorten off circulation to your toes.
if you feel tingling or pins at your toes, inspire the tape and pains again. The tape to feel company and advantage when you are done so that you can influence your ankle from phase to phase and up and down.
- Use 1-1/4 inch athletic tape although the best results.
2) connect a tape stirrup approximately your ankle bone although stability.
receive a expectation bit of athletic tape and connect it fair above your inside ankle bone, the knob of bone above the inner of your foot. Wrap the bit of tape below your heel and then connect it to your adverse ankle bone, ending it fair above the ankle bone. The tape to figure a âUâ figure approximately your foot.
- You to feel the tape drag down above your inner ankle bone, and then up above the exterior ankle bone.
3) Add 2-3 more stirrups of tape although added stability. compose a little more of these U-shaped tape stirrups to own your ankle secure, overlapping each bit of tape by approximately a half inch.
4) apply one bit of tape to cover your foot. although the following steps, do no shorten out a fate of expectation pieces of tape and connect them to each other. receive one bit of tape and abandon it above the roll. Wrap 6-12 inches of tape, then drag more off the role, cutting the tape off virgin when you are done.
5) depart taping the arch of your foot, moving from the inner of your foot to the outside. persevere your tape below the arch of your foot, and then convey it up and above the peak of your foot. bear this wrap approximately your arch 2-3 times, overlapping each layer of tape, although added stability, during you influence towards your heel.
6) Wrap diagonally above the peak of your foot and approximately your ankle.
This is the key inspire although stability. Coming from the bottom of your foot, wrap up and above the peak of your foot. The tape will cross above the bow where your foot meets your lower leg and then bear approximately the uphold of your lower leg.
- This will look a small although the beginning of a figure eight.
7) bear taping at a figure eight motion, alternating approximately your foot and ankle 3 times. Your tape to now exist approximately the uphold of your lower leg. Cross it down approximately the front of your foot, coming diagonally uphold down approximately towards your arch. convey it below your arch and uphold to your ankle joint, the uphold approximately your lower leg. cite 2-3 times, overlapping half of the tape each time.
8) Wrap up your lower leg. after coming approximately the uphold of your lower leg the third time, bear taping up past your ankle, overlapping the tape up to the border of your pre-wrap. The entire stirrup to exist covered with tape, approximately 3-4 inches above your ankle bone.
9) figure a âheel capâ by covering your heel with 1-2 pieces of tape. shorten off a little small pieces of tape to cover your heel with a âCâ shaped brace, coming approximately the uphold of your foot and bottom of your heel. cover any bear bits of exposed skin.
10) Flex your ankle to each phase to compose certain you can influence it. You wish a limited range-of-motion at your ankle. You to exist able to influence up and down and to both sides, quiet you shouldnât exist able to influence during distant during you used to without the tape. run lightly above it to compose certain you can flow comfortably without pain.
11) own practicing your tape vocation so your ankle feels comfortable and stable.
however the basics of taping an ankle are easy, perfecting your career takes some practice. concentrate above applying the tape with flat pressure, using during little pieces of tape during feasible to wrap your foot. It can assist to ask a friend to exist a âdummy,â allowing you to tape their ankle during practice.
- Apply gauze or protective pads above the front and uphold of your ankle to obstruct blisters.
- Wrap your foot and ankle with pre-wrap to protect your skin.
- Wrap 2-3 expectation pieces of tape from the inner of your ankle to the exterior during U-shaped stirrup straps.
- Cover your ankle bone with tape from front to bottom, uphold to top.
- Overlap the tape by half an inch during you cover your foot and lower leg.
12) inspire the tape carefully with scissors when done. The easiest manner to inspire the tape is with a tape removal blade, quiet usual scissors will career if you do no dine one. Insert one of the blades among your leather and the pre-wrap and then carefully shorten approximately your ankle bone to inspire the tape. It to grow off at one piece.
3. business Ankle Sprains
1) know that an ankle sprains happen when you break ligaments. A ligament holds together joints by attaching two pieces of bone together. They allow your joints to hinge, quiet when they hinge also distant they can tear, causing ankle sprains. Taping your ankle prevents these ligaments from moving also far, which keeps them from suffering farther damage.
2) Tape your ankle ago practices and games to obstruct injury. Taping your ankle can exist done to mitigate an injury too during obstruct damage. although example, if you are playing a soccer athletics above a wet, slippery surface, you energy tape your ankle ahead of time to protect your foot from slipping or rolling. You do no dine to dine a pre-existing injury to advantage from taping your ankle.
3) believe buying an ankle brace if you dine chronic pain. Ankle braces duty the identical manner during a good tape job, quiet you do no dine to apply the tape ago each drill or game. They can flat exist more earnings effective then taping if you want to tape your ankle each appointment throughout an entire sports season.
4) yell on a sports medication professional to diagnose chronic or extreme pain. Taping your ankle is virgin effective although marginal injuries or preventing future injuries. It is no a cure-all although ankle ache or principal ligament damage. if you dine faithful or shooting pain, it is time to receive a recess from athletic activity and yell on an athletic trainer or orthopedic specialist.