The collaboration between Pillar Sports and Aurora Physiotherapy brings you our first part of the ‘How To’ Tape Series. The following information will provide you with a step by step guide on Strapping the Ankle the right way.
Ankle tapping can be effective in two ways; either preventing ankle injuries or to protect and treat any existing injuries.
In many sports and amongst many athletes, tape is first and foremost used to prevent injury to the ankle by minimizing its occurrence and severity. For example, effective ankle strapping can reduce the likelihood of a sprained ankle and limit the damage if an injury does occur. As the saying goes ‘prevention is better than a cure’.
The sports industry in recent years have placed a massive importance on injury prevention as well as a great deal of capital. By doing this, the sports industry can ensure that measures are taken to keep players and athletes at peak performance for longer periods and in turn increase the profitability of their specific sport.
Ankle Strapping Steps
The aim of this taping is to prevent and protect the ankle from injury such as a sprain. The tape helps to stabilize the joint and improve proprioception. We recommend the use of Rigid Tape. The 38mm range is most commonly used but 50mm is an option dependent on personal preference and comfort.
Desired Support Accessories (Not always necessary)
Apply an adhesive spray – Spray around the ankle and on top the foot.
Use either foam underwrap or coband to pre wrap the foot and ankle. This can help to protect you from the waxing effect from the Rigid Tape.
Step 1 – Anchoring Tape
Ensure the skin is clean and dry. Place the ankle in a dorsiflexed (toes pulled back) position. Apply 2-3 anchors over the calf muscle (~1/3 of the lower leg) with them overlapping half of the previous strip.
Step 2 – Add Stirrups
Apply stirrups starting from the inside of the ankle and around the bottom of the foot, then finish at the outside of the ankle. Repeat 3 times and overlap them halfway. Ensure even tension when applying the tapes. These tapes should cover both the lateral (outside) and medial (inside) malleolus (bumps on each side of the ankle). Avoid tape over to the base of the 5th metatarsal.
Step 3 – Figure of 6
Apply figure of 6 beginning from the inside of the ankle, then under the heel and return to the front of the ankle. Repeat another strip but begin from the outside of the ankle.
Step 4 – Heel locks
Apply 2 heel locks to lock up the ankle and prevent unwanted movements. Start tape at the front of the ankle at around 45 degrees angle, Bring tape to the back of the heel, then under the foot, and finish at the front of the ankle. Repeat on both sides of the ankle. Apply strips around the ankle to close up the tapes.
Finishing steps (ESSENTIAL)
Check that the taping does not impair blood flow by pinching a toe for good blood return.
Check that the tape restricts the movements of the ankle that it intended to do.
Remember… Ankle strapping can help to prevent injury as well as protect and treat any existing injuries. Therefore, if you follow the steps provided and watch the educational ‘How To’ videos you will be able to strap ankles in no time.
Tape Series: Part 1 Ankle Strapping.
The collaboration between Pillar Sports and Aurora Physiotherapy brings you our first part of the ‘How To’ Tape Series. The following information will provide you with a step by step guide on Strapping the Ankle the right way.
Ankle tapping can be effective in two ways; either preventing ankle injuries or to protect and treat any existing injuries.
In many sports and amongst many athletes, tape is first and foremost used to prevent injury to the ankle by minimizing its occurrence and severity. For example, effective ankle strapping can reduce the likelihood of a sprained ankle and limit the damage if an injury does occur. As the saying goes ‘prevention is better than a cure’.
The sports industry in recent years have placed a massive importance on injury prevention as well as a great deal of capital. By doing this, the sports industry can ensure that measures are taken to keep players and athletes at peak performance for longer periods and in turn increase the profitability of their specific sport.
Ankle Strapping Steps
The aim of this taping is to prevent and protect the ankle from injury such as a sprain. The tape helps to stabilize the joint and improve proprioception. We recommend the use of Rigid Tape. The 38mm range is most commonly used but 50mm is an option dependent on personal preference and comfort.
Desired Support Accessories (Not always necessary)
Step 1 – Anchoring Tape
Ensure the skin is clean and dry. Place the ankle in a dorsiflexed (toes pulled back) position. Apply 2-3 anchors over the calf muscle (~1/3 of the lower leg) with them overlapping half of the previous strip.
Step 2 – Add Stirrups
Apply stirrups starting from the inside of the ankle and around the bottom of the foot, then finish at the outside of the ankle. Repeat 3 times and overlap them halfway. Ensure even tension when applying the tapes. These tapes should cover both the lateral (outside) and medial (inside) malleolus (bumps on each side of the ankle). Avoid tape over to the base of the 5th metatarsal.
Step 3 – Figure of 6
Apply figure of 6 beginning from the inside of the ankle, then under the heel and return to the front of the ankle. Repeat another strip but begin from the outside of the ankle.
Step 4 – Heel locks
Apply 2 heel locks to lock up the ankle and prevent unwanted movements. Start tape at the front of the ankle at around 45 degrees angle, Bring tape to the back of the heel, then under the foot, and finish at the front of the ankle. Repeat on both sides of the ankle. Apply strips around the ankle to close up the tapes.
Finishing steps (ESSENTIAL)
Remember… Ankle strapping can help to prevent injury as well as protect and treat any existing injuries. Therefore, if you follow the steps provided and watch the educational ‘How To’ videos you will be able to strap ankles in no time.
Stay tuned for the next Educational Taping blog.
#strappedandready