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How to tape a sprained ankle for basketball
How to tape a sprained ankle for basketball
How to Tape an Ankle with Medical Tape or Kinesio Tape
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Ankle tape can provide stability, support, and compression for the ankle joint. It can help reduce swelling after an ankle injury and prevent reinjury.
But there’s a fine line between a well-taped ankle, and one that’s taped too tight or doesn’t provide the needed support.
Keep reading for our step-by-step guide on how to effectively tape an ankle.
Tape
You have two main options for taping your ankle: They are athletic tape, which an athletic trainer may also call strapping or rigid tape, and kinesio tape.
Athletic tape
Athletic tape is designed to restrict movement. The tape doesn’t stretch, so it’s usually best-suited for stabilizing an injured ankle, providing significant support to prevent injury, or otherwise restricting movement.
You should only wear athletic tape for a short period of time — roughly less than a day unless a doctor suggests otherwise — as it can affect circulation.
Shop for athletic tape online.
Kinesio tape
Kinesio tape is a stretchy, moveable tape. The tape is best-suited for when you need range of motion in the ankle, but want additional support. You may want to wear kinesio tape if:
- you’re back to physical activity after an injury
- you’re back on the playing field
- you have unstable ankles
Kinesio tape can stay on much longer than athletic tape — usually up to 5 days. The stretchy nature of the tape doesn’t usually restrict blood flow and is waterproof, so you can still shower or bathe with the tape on.
Shop for kinesio tape online.
Support accessories
Some people may also use special accessories to increase the tape’s effectiveness and reduce blistering or discomfort that it can sometimes cause. Examples include:
- heel and lace pads, which are applied on the top of the foot and over the heel
- taping base spray, which helps reduce friction while also allowing the tape to better adhere to the skin
- prewrap, which is a soft, stretchy wrap that’s applied before athletic tape and makes the tape easier to remove
Shop for heel and lace pads, taping base spray, and prewrap online.
Since using athletic tape involves a different approach than kinesio tape, there are a few separate steps for each approach. Both approaches will start with clean, dry skin. Be sure to avoid taping over open wounds or sores.
Desired, but not required, first steps
- Apply a base spray to the ankle, spraying on top of the foot and on the ankle.
- Then, apply a heel pad to the back of the foot, starting just behind the ankle (where shoes often rub), and a lace wrap on the front of the foot (where shoelaces often rub) if desired.
- Apply prewrap to the foot, starting just underneath the ball of the foot and wrapping upward until the ankle (and about 3 inches above the ankle) is covered.
- Take the athletic tape and apply two anchor strips at the top-most part of the prewrap. This involves starting at the front of the leg and wrapping until the strips of tape overlap by 1 to 2 inches. Apply an additional strip halfway past where the first strip is located.
- Create a stirrup piece by applying the tape against the top of one anchor strip, advancing it over the ankle, going over the heel, and ending at the same place on the opposite side of the leg. This should look like a stirrup.
- Repeat and place an additional stirrup piece slightly more in the center of the top part of the foot, going around the ankle, and having the tape adhere to the anchor strip.
- Place another anchor strip over the stirrup tape, wrapping about halfway from the start of the last anchor strip. This helps hold the stirrup piece in place. Continue wrapping in this fashion until you reach the top of the foot.
- Wrap the heel using a figure-eight technique. Starting on the inner aspect of the arch, bring the tape across the foot, angling down toward the heel. Cross over the foot and ankle, continuing the figure-eight for two complete wraps.
- Finish by placing pieces of tape from the front of the lower leg, around the arch or heel to the other side. You may also need additional anchor strips. You shouldn’t have any open areas of skin.
Kinesio tape doesn’t cover most of the foot and ankle as athletic tape does. While different methods exist, here’s an example of a common kinesio ankle taping approach:
- Take a piece of kinesio tape, and start on the outside of the ankle, about 4 to 6 inches above the ankle. Create a stirrup-like effect as you take the piece of tape over the heel, pulling the tape to the opposite side, over the inner aspect of the ankle, and stopping at the same level as the first piece of tape.
- Put another piece of tape on the back of the foot, centering it with your Achilles (heel) tendon. Wrap the tape around the ankle to circle it around the foot. The tape should be tight enough so the foot bends, yet still feels supported.
- Some people don’t circle the tape around the ankle, but instead cross it like an X. This involves centering a piece of tape under the arch and bringing the two ends across the front of the lower leg to create an X. The ends of the tape are secured behind the leg.
Be sure to remove any tape you may have applied if at any time your toes appear discolored or swollen. This could indicate the tape is too tight and may be affecting your circulation.
According to an article in the journal Best Practice and Research: Clinical Rheumatology, 28 percent of people treated with tape report the most common adverse effects are discomfort from too-tight tape or an allergic reaction or sensitivity to the tape.
Steps for removing athletic tape
- Use a pair of bandage scissors (scissors with blunt ends and an extra blunt edge on the side) to slide the scissors under the tape.
- Cut the tape gently until you have made a large cut over most of the tape.
- Slowly peel the tape away from the skin.
- If the tape is especially persistent, consider using an adhesive remover wipe. These can dissolve the adhesive and are usually safe for skin as long as they’re labeled as such.
Shop for adhesive remover wipes online.
Steps for removing kinesio tape
Kinesio tape is intended to stay on for several days — therefore, it takes some extra effort to remove sometimes. Steps include the following:
- Apply an oil-based product, such as baby oil or cooking oil, to the tape.
- Allow this to sit for several minutes.
- Gently roll the edge of the tape downward, pulling the tape away in the direction of the hair growth.
- If you have residual glue from the tape after removal, you can apply the oil to further dissolve it.
Ankle taping can help prevent injuries and reduce discomfort following an injury. The approaches to taping depend on the type of tape you use.
If you’re having trouble taping your ankle, talk to your doctor or a sports medicine professional. They can recommend injury- or body-specific taping approaches that may help.
To Tape or Not to Tape when Ankle Injuries Arise?
To Tape or Not to Tape when Ankle Injuries Arise? - 7 Ankle Injury MythsTo Tape or Not to Tape when Ankle Injuries Arise? - 7 Ankle Injury Myths
by Dr. Troy Vander Molen, PT, DPT
Athletic taping for various conditions has become an extremely popular and somewhat controversial topic over the past few years. There is no doubt that new products have gained great popularity over the years. Do you remember the Olympics and all the colorful tape products adorning so many athletes? The use of flexible taping products has become a fashion statement almost more than an injury preventer or performance enhancer.
Many assume since Olympic athletes use tape, they should too. With the start of winter seasons, we’re frequently asked about taping ankles for basketball and wrestling. So let’s dispel myths you might have heard about taping to keep your student-athletes’ ankles safe and feeling good!
Ankle Injury Myths
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Myth #1: Athletic taping is a new, trendy practice.
Though there are many new, trendy taping products available today, traditional athletic tape has been used for decades to enhance stability and control ankle mobility. For years it was a practice reserved for people experiencing an ankle sprain or chronic ankle instability. Even the “newer” flexible taping products were originally invented in the 1970s by Japanese chiropractor Kenzo Kase.
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Myth #2: I should lay off my ankle after injuring it.
How you treat your ankle injury depends upon the nature and the significance of the injury. However, the research is clear: early movement is critical to enhancing the healing process after tissue injury. Initially immobilization of the ankle may be required, but movement via active range of motion is beneficial. That movement must be controlled to prevent unnecessary stress on the healing tissue. With many ankle sprains, the stability provided by ankle taping reduces stress on those healing tissues. You should be able to function with less pain and move more safely.
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Myth #3: Taping my ankles should mask my pain.
The use of athletic tape should never be done to mask pain, though it can certainly reduce it. If you are taped up and still experience pain with functional performance, you could still be damaging tissue and interrupting the healing process. You should also understand that athletic tape loses some degree of support when it experiences the stresses of movement. The tension of the tape wears down and the supportive effects are minimized somewhat. Therefore, a re-application of tape may be necessary.
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Myth #4: Ankle braces are better than ankle taping.
Some people will choose to use an ankle brace instead of tape. I can understand why people consider this option. A brace can be more quickly applied without the help of someone skilled at ankle taping. Ankle taping can also cause skin irritation, and no one likes that. However, ankle bracing has its cons too. Braces are usually bulker and may be hard to fit inside an athletic shoe. Because of this, some people find braces to be less comfortable than athletic tape.
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Myth #6: Taping or bracing my ankles is a good proactive measure to prevent injury.
Over the years, I have seen many people – particularly volleyball players – use ankle braces preventatively. In other words, there’s no history of ankle problems but a brace is used to prevent an injury. Because the body uses proprioception, neurological feedback from tissue movement to engage muscles, I don’t recommend using either athletic tape or braces if you’ve never had an ankle problem. Even if you’re double-jointed, clumsy or feel weak, it would be best to develop the neuromuscular skills to prevent problems than to rely on external support.
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Myth #7: Flexible taping (like Kinesio Tape, Rock Tape, and Spider Tape) are a good solution to ankle sprains.
These “magic tapes” are definitely all the hype right now. If you aren’t familiar with flexible taping products, these tapes have elastic properties that mimic the flexible properties of human skin. This means that they allow for some “recoil” or pull force on the skin and underlying tissues. The most current research indicates, though, this intervention can help in two ways: swelling reduction and pain relief. However, flexible tape does not enhance performance, and – this is important – it does not provide the stability that many ankles require, particularly when attempting to compete while tissues are still healing.
Conclusion
If you want to learn more about kinesiology taping take a look at a previous article on taping.
So, are you best off taping your ankle, bracing your ankle, or leaving it be? Like most things, it depends. If you are unsure about what is best for your individual circumstances, consult with your athletic trainer or physical therapist to find out which option is best for you.
Get the Help You Need
We love being your resource for musculoskeletal issues, so once again we are going to make it easy for you to get the help you need without cost or obligation. If you have a history of ankle problems – whether you’re a current or former athlete – simply call into our office at 866-588-0230 or email us and get scheduled for a brief, free screening. It will only take 20 minutes of your time, and you could find out something that saves you both money and pain.
Call now to get more help for your ankle injury
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What can and cannot be done if you twisted your leg
Sprained your leg? This can cause seconds of pain or weeks of recovery due to torn ligaments. We explain what to do if you sprained your leg, and what determines the severity of the consequences.
This has probably happened to everyone: you are walking, it would seem, on a flat surface, without looking under your feet, and suddenly - on a bump that you did not notice, the foot turns to the side, it pierces with a sharp pain. This means that you twisted your leg. Today we will find out what happens in this case, whether such an injury is dangerous and what to do if it does happen.
What does it mean to “tuck your leg”
"Turn the foot" is not a medical term, as such a combination of words means only a mechanical process of how you can turn the foot in an unusual and unsafe way for it. This usually occurs when touching a surface that a person is walking on, although in some sports (such as football), similar injuries can occur when touching a ball or any other object.
So the twisting of the leg itself is not dangerous, but the damage that this can cause to the ankle joint and the tissues surrounding it is dangerous. The ligamentous apparatus suffers most often, less often bones, muscles and nerves. It is from the fact that that is injured and how much that the consequences of the injury depend.
What can be damaged
All the consequences of such an injury are assumed by the ankle joint. It is located near the ankle and connects the bones of the lower leg and foot. Alas, this is a rather fragile and generally problematic joint. In order for us to walk easily and freely, it must be quite mobile and therefore consists of small bones, which together form a complex system. The situation is aggravated by the fact that the ankle joint has the weight of the whole body, and during loads like running or even fast walking, the pressure on the joint only increases. So the consequences of twisting the leg are injuries in the ankle joint: sprains, tears and even torn ligaments, as well as dislocation of the leg and, in the worst case, bone fractures.
In most cases, the foot turns inward, resulting in damage to the ligaments on the opposite (outer) side of the leg. This can lead to their stretching, tearing or even rupture (sometimes a click or crunch is heard at the time of injury). As a rule, the stronger and sharper the leg is twisted, the worse the consequences for the ligaments. If the ligaments cannot compensate for too sharp a turn in the joint, it may dislocate, and if a person has a tendency to brittle bones, even nearby bones may break. In a word, the consequences can be very different: from mild to quite serious.
What to do if you sprain your leg
If you just twisted your leg, after ten seconds the pain goes away and you can move on - nothing needs to be done. However, if the pain still persists, you need to examine the leg in the area of the affected ankle joint.
First of all, we pay attention to the nature of the pain. Suspicious is pain that remains severe for an hour, appears and intensifies when you try to step on the injured leg. Even touching the skin near the ankle can be painful. This may be accompanied by bruising and swelling of the tissues around. A more formidable symptom is a change in the shape of the joint and a violation of its mobility (especially the appearance of new, previously impossible movements - say, an unusual deviation to the side). In the most severe case, even the shape of adjacent bones can change - this already suggests a fracture.
If you twist your leg and it continues to hurt, there are four things you need to do:
- Give it a rest. Try to walk less in the next couple of days, ideally, activity in the affected ankle joint should generally be minimized.
- Cool the joint area. Ice is best for this, but you can also use a towel soaked in cold water. During the first day, apply it on the ankle for 15-20 minutes every 3 hours. However, do not overdo it: if the skin is very pale, immediately remove the ice from the leg and warm it up.
- Put something heavy on your leg. It can be tight stockings, compression stockings or a tight bandage - the goal is to prevent excessive swelling around the ankle joint from developing. The compression should be tight, but not too squeezing, otherwise there will be a threat of impaired blood flow.
- Elevate the affected foot to avoid swelling. We are not talking about the fact that you need to lift it high: a pillow placed under the leg is enough.
If the pain seems too strong for you, in the absence of contraindications, you can take painkillers from the group of nonsteroidal drugs: paracetamol, ibuprofen and others. There are also local ointments and gels with a similar effect.
There are also a few things that you should NOT do:
- Warm baths are contraindicated in the first days. Warm water activates the blood supply to the damaged area, which threatens to increase swelling and inflammation.
- You don't have to keep walking and exercising a lot while overcoming the pain. So there is a risk of additional damage to an already diseased joint, which threatens to aggravate existing injuries.
- Massage in the area of injury may not be very helpful at first either. The reasons are the same - massage improves the blood supply to the tissues, and this is not at all what we need: it will increase inflammation, swelling and may even cause bruising.
- There is one more thing to avoid: staying too long. Rest in the first day or two is necessary, but in the subsequent gradual increase in activity in the ankle only contributes to healing. The only exception will be the most severe injuries, when the pain simply does not allow walking, but in such cases it is also impossible to lie at home - you should consult a doctor.
When to seek medical help
The most common ankle injury, a sprain, usually resolves on its own with no sequelae. However, in some cases, the injury can be much more serious, and one cannot do without going to the doctors. Here are some signs of such an injury:
- if, after an injury, unusual movements become possible in the joint, its stability is impaired;
- if there is visible bone deformity;
- if on the second day, when touching the skin over the damaged joint, severe pain persists;
- if after 4 days the affected leg is still difficult to step on;
- if you are in severe pain, swelling or bleeding;
- if you find that all or part of your foot is numb (a sign of nerve damage).
In all these cases, you should consult a traumatologist. He should ask you about the circumstances of the injury and will most likely take an x-ray. As a rule, these data are enough to make a diagnosis, but sometimes additional studies may be required: ultrasound of the joint, CT or MRI.
If you don't have any of the symptoms listed above, it's worth waiting and seeing how your ankle behaves. There is evidence that in case of damage to the ligaments, the examination after 5 days is more informative than the examination during the first 2 days. So if there are no pronounced symptoms, in the first days you can wait for the pain to disappear.
Preventing Ankle Injuries
If you often twist your foot, you need to think about how to protect yourself from ankle injuries. Their insidiousness also lies in the fact that once you damage this joint, you make it much more prone to injury in the future. According to statistics, up to 80% of people who injure their ankle will injure it again in the future.
Most ankle injuries do not occur during sports, but in everyday life - even when walking on level ground. But when it comes to sports, the highest risk of injury is in tennis players, basketball players, soccer players, and jumpers. These athletes should pay special attention to the ankle joints.
A few simple steps to prevent ankle injuries:
- Wear only comfortable shoes. If you have flat feet, use orthopedic insoles. And women need to know that wearing high-heeled shoes for a long time makes the ankle joint and adjacent bones much more vulnerable.
- Strengthen your ankle muscles. For this, whole complexes of very simple exercises have been developed that can protect against injuries: after all, it is the muscles that protect the joint from damage.
- If you play sports, do not neglect the warm-up before training.
- Practice balance exercises.
- Look under your feet, after all! Most ankle injuries, alas, are due to the fact that people do not follow this simple rule.
Let's make a conclusion: twisting of the leg, as a rule, does not entail serious consequences. However, injury to the ankle joint is quite possible: ligaments most often suffer. Rest in the joint, its compression and cooling will help to cope with swelling and pain, but if the symptoms are more serious and continue to bother you, you should consult a doctor.
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The 5 Most Common Basketball Injuries and How to Prevent Them
We'll take a look at the types of injuries most common among basketball players according to the National Athletic Coaches Association report to see what the numbers can tell us. As with most sports, sprains, deformities, and common injuries are all the nasty things that can happen, but this information doesn't tell you the interesting details. Let's take a closer look at what injuries basketball players usually get and what to do to avoid them.
1. Foot/ankle injuries
As stated in the report, lower extremity injuries were the most common, with foot or ankle injuries considered the most serious problems. This could have happened after an ankle slip or an awkward jump after a ball. Also, the player can accidentally stumble. Naturally, basketball makes athletes more prone to this kind of injury.
Prevention: Ankle must be supported to prevent injury. Before entering the playground, make sure your shoes are suitable for this activity. Closed basketball shoes help prevent slipping on smooth playground surfaces. In general, a good pair of basketball shoes will create a higher profile and better ankle support. It will not be superfluous to tape the leg with a special tape to provide additional preventive measures. This method is recommended for people prone to ankle injuries.
2. Hip and calf injuries
Spinning, running, jumping and bouncing put extra stress on the legs and hips, making players vulnerable to various kinds of injury. Hip sprains and bruises can occur from contact with the ground or from overstretching of the ligaments and muscles.
How to Prevent: Some contact injuries cannot be prevented, but there is no doubt that stretching has always been a good start to any workout or game. The more elastic your muscles and tendons are, the less likely you are to overstretch them and injure yourself while playing. Stretching your thighs is the key to warming up before a workout or game.
3. Knee Injuries
Severe injuries such as ACL tears are not common in basketball. But knee injuries, which are mostly minor sprains and deformities, still rank third on the list of the most common injuries in basketball.
Prevention: Strengthening the leg muscles will help create good support for the knees, so this is where going to the gym can really help. And, as mentioned above, never forget to stretch well before training and playing. If you know that you have problems with your knees, that you are prone to frequent injuries, it would be a good idea to put on a knee brace or fix a brace around your knee.
4. Wrist/Hand Injuries
In fact, it is surprising that these parts of the body are not the most vulnerable to injury, given that the game is played mainly with the hands. But according to the study, only about 11% of basketball injuries occur in the wrist, hand, or forearm.
How to prevent: keeping hands and wrists healthy and in good physical condition. Be sure to make sure that the ball goes straight into your hands when someone makes a strong pass to you. If you lose visual contact with the ball just before catching it, you can easily injure your fingers. Also, always be careful on the court and avoid clashes of the hands with other players. The less you deal with them, the better. Although, of course, in the context of basketball, this advice seems ridiculous.
5. Head/Face Injuries
When players hit their heads or an unintentional elbow to the face occurs, it's not funny at all. Hitting the ball in the face, of course, is less traumatic, but still unpleasant and also creates an awkward situation.
How to prevent: The most important task is to be able to recognize the symptoms of a concussion. There are no methods to avoid contact with the head, but if it does occur, you need to look at your condition and not miss the first symptoms. If there are even the slightest signs of a concussion, you should immediately seek help from a professional.
There is one more conclusion made after studying the report. It consists in the fact that approximately 60% of injuries occur in the second half of the game. This suggests that fatigue has a significant impact. So, in addition to the prevention mentioned above, always work on staying in great shape.