How To Use Ankle Tape
Sprained Ankle
Ankle tape is the most commonly used sports tape by athletes. All tapes used on ankles can be called ankle tapes. The most common ankle tapes include athletic tape, kinesiology tape, and cohesive bandage. In this article, we focus on how to use kinesiology tape to wrap the ankle to support the ankle and prevent ankle sprains.
Kinesiology tape TAPING TIPS
- Apply kinesiology tape ankle to the ankle 1 hour before walking is required.
- Clean your skin with hand sanitizer or alcohol, making sure the area is oil-free and dry.
- If the area to be taped has dense hair, it is recommended to trim it so as not to affect the tape's ability to adhere.
- The ankle tape should not be worn for more than 3-7 days and should be replaced promptly if it becomes worn.
- Rub the kinesiology tape many times to activate the adhesive and adhere to the ankle.
- When cutting the ankle tape, each corner must be trimmed to a rounded angle to prevent the edges from peeling off prematurely due to friction.
How to apply ankle tape to relieve ankle pain
Select a 50cm long tape, stretch it 50% in the middle, and fix it on the foot’s arch.
Remove the backing from the left tape section and stretch it 50% toward your right ankle.
Wrap the tape around your right ankle to your heel, stretching it 50%.
Then, wrap it around the front of the ankle and secure it.
Remove the backing from the right tape section and stretch it 50%
Wrap the ankle and Achilles tendon the same way in the opposite direction.
Finally, pull the tape back across the front of your ankle to secure.
what is ankle tape?
Functions of ankle tape
1. Provide support and stability.
2. Relieve pain caused by sprains.
3. Reduce inflammation and eliminate swelling
4. Assist in sprain recovery treatment.
Application of ankle tape
Widely used for ankle pain, tendonitis, and plantar fasciitis caused by running, football, soccer, etc.
Precautions for kinesiology tape ankle bands
If your skin becomes allergic or irritated, please stop using it!
Cotton kinesiology tape
for sprained ankle pain
→
Frequently Asked Questions
A sprain occurs when your ankle is forced to move out of its normal position, which can cause one or more of the ankle’s ligaments to stretch, partially tear, or tear completely.
1. Ankle turning in or out when walking, running, or jumping.
2. Sudden impact or trauma.
3. Excessive sports like basketball, tennis, football, or running.
4. Weak ankle muscles, poor flexibility, or muscle imbalance.
Pain–Injury to ligaments on the outside or front of the ankle can cause severe pain.
Tenderness– Pain when the area around the injured ligament is touched or pressed.
Swelling– The ankle area can become swollen and bruised within a few hours.
Stiffness– It is difficult to move the ankle and put weight on it due to pain and swelling.
Instability– A feeling that the ankle is unstable, loose, or giving way.
Rest– Immediately stop and avoid activity, rest the injured ankle, and prevent further activity to avoid aggravating the condition.
Ice– Apply ice to the ankle within 24-48 hours after injury to reduce inflammation, edema, local swelling, and pain.
Ankle Tape– Wrap the injured ankle with tape and apply appropriate pressure to help support the ankle, reduce swelling, and relieve pain (taping is recommended before exercise to avoid the risk of sprains).
Other Body Parts
The most significant advantage of using kinesiology tape to wrap the ankle is that it protects the ankle without affecting joint movement. If you must preserve your ankle before exercise, kinesiology tape is the most suitable choice. If you have sprained your ankle, Zinc oxide athletic tape can provide more support and help you recover quickly.
