Taping your ankles for basketball requires practice. Doing it properly can be the difference between sustaining and avoiding an injury. If you need to tape your ankles, it is best to have someone help you, but it can be done on your own.
Prepare the Ankles
In preparation for the tape job, shave the ankle region at least 12 hours in advance to avoid painful removal of the wrap. Products known as prewraps, which allow easier removal of tape, are readily available and can be used as an alternative to shaving. Elevate the foot and place it on a comfortable surface, keeping the ankle at a 90-degree angle, with the toes pointing upward.
Creating the Anchor
The first section to complete, the "anchor," is created by wrapping a piece of athletic tape around the lower shin just above the ankle area. This anchor serves as a base point where other ascending pieces of wrap tape will be attached later in the process. Make sure the anchor is not wrapped too tightly so that it does not restrict circulation.
Attaching the Stirrup
The stirrup forms a brace based under the heel. Begin at the anchor by applying a long piece of tape to the side of the leg; run the tape under the heel and back up the other side of the leg to the other side of the anchor. The tape should form a "U" resembling the stirrup of a horse saddle.
Creating a Heel-to-Toe Segment
To brace the ankle from front to back, wrap a piece of tape around the back of the heel and continue it up either side of the foot until it reaches the base of the toes. This piece should run at a 90-degree angle to the tape that forms the stirrup.
Building the Second Wave
The second wave of taping consists mostly of repeating many of the steps already taken. Wrap a piece of tape under the heel slightly in front of the first stirrup and run it up the sides of the leg to the anchor in the same manner as the original. Make sure this piece is as close as possible to the protruding knob of the ankle bone. Repeat the process of the original heel-to-toe--taping directly over the first piece.
Applying the Overwrap
Complete your tape job by creating the overwrap. This requires applying one to three layers of tape around the entire ankle area, starting at the front base of the foot and using a crisscross diagonal pattern until you reach the anchor. Leave the heel exposed for easier movement.
References
Mueller Sport Care: Taping and Bracing Techniques
Marshfield Clinic: Athletic Taping the Ankle
Sportstek: How to Tape an Ankle
Writer Bio
Scott Cavanagh has been a writer, reporter, editor and photographer for more than 20 years. His work has appeared in newspapers, magazines, business publications and websites including ThisWeek Newspapers, "The Columbus Dispatch," "The Historian," "Wired," "The Delaware Gazette," and "The Columbus Messenger. " Cavanagh was the co-creator and editor of Wired.net and is the editor and publisher of BarkBackNews.com.
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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.
How to learn how to spin a basketball on your finger
To skillfully spin a basketball on your finger, you need to learn a few simple techniques, find the ball and set aside 10 minutes of training per day. After a week of practicing your skills, you will master the technique of this trick and show it to your friends. In the step-by-step instructions below, we will show you how to learn how to spin a basketball on your finger.
Tossing the ball correctly
You can train on the sports ground, near the house or even in the apartment, but in any place you need to take into account the environment. For example, when practicing a trick in a room, the ball can bounce and break fragile objects. When a place is found and inventory is prepared, you can begin training. Initially, you need to learn how to properly hold and throw the ball in the air:
Hold the ball with the stripes vertical. Horizontal scrolling looks ineffective and it is very difficult to catch a projectile from this position.
Select throw method:
Two hands. You need to keep the ball not on the sides, but so that 1 hand “looks” at you, and the second from you. Having fixed the object, sharply spread your arms and slightly “throw” the ball up.
With one hand. To throw with one hand, place your fingers along the lines of the ball. It is important that there is free space between the palm and the inventory. Lightly squeeze the ball. Turn the brush outward until it stops, and then gently turn it back. At the last moment, you need to give additional rotation to the ball with your fingertips. But we do not recommend using a large one, because. this will upset the balance and the ball will fly away.
Throw the ball parallel to the floor, do not allow the ball to wobble. It is important that when thrown, the projectile rises above eye level. When its bottom surface is visible, the ball is easier to catch.
These steps must be repeated until fully automated. Usually it takes two days. When the throws are confident, you can move on to the second level.
Learning to catch the ball
Once you have learned how to throw correctly, try catching the ball with your finger. To do this, remember the following nuances:
You need to catch the projectile on the nail, not the finger itself. In this case, it is important that the brush is turned with the palm towards you.
The finger must be placed strictly in the center, at the junction of the vertical lines, otherwise the ball will slide off.
When your finger touches the ball, gently and smoothly lower your hand down. So you will improve the cushioning, the inventory will not bounce, and you will not damage your finger.
This stage is one of the most difficult and requires patience on the part of the freestyler, athlete and just wanting to master the skill. When you learn how to catch the ball, at first it can control you: jump off and make you “run” after it to keep your balance. Be patient and keep practicing.
Once you are comfortable with a spinning ball, try to keep it spinning and spin it further. To do this, with light flapping movements, move your free hand along a tangent. But remember that strong twists can shift the center of gravity and the projectile will lose balance.
Tips
Here are some helpful tips from the pros:
practice throwing a few times a day before moving on to other stages;
workouts can be quite tiring, so take breaks between sets to give your hands a rest;
use only a well-inflated ball;
when accelerating the rotational movements, do not apply much force, otherwise the ball will slip off the finger;
Trim your nails before practicing, this will increase rotation control;
do not throw the ball very high: you can damage or break the phalanges;
You can reduce the risk of wrist injury by warming up before practicing the exercise.
Knowing how to spin a basketball on your finger and approaching the matter responsibly, in a week you will be able to show a cool trick to friends or sports colleagues.
How to choose a basketball - Internet portal Sportmaster Media
2 minutes.
There are only two criteria to consider.
Basketball
This is a material about the choice of a basketball. We also have a text about the best basketball players in history - read it to know who you should look up to.
Just starting to play basketball and don't know how to find the right ball? You are at the right place, now we will tell you everything. With the help of this guide, you will learn how to correctly select a game projectile based on just two basic criteria.
Pretty obvious, right? Basketballs come in different sizes, usually the game shell is selected according to the age and height of the basketball player. Base balls are divided into three categories:
Size 7
Full size ball used in the National Basketball Association (NBA) tournament. The International Basketball Federation (FIBA) recommends such playing equipment for training and matches of athletes over 15 years old. The circumference of the ball is 749-780 millimeters, it weighs 567-650 grams.
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Size 6
This size is most commonly used by girls over 12 and boys 12-14. For example, such a ball is played in the championship of the Women's National Basketball Association (WNBA), they are also driven in women's tournaments among senior schoolgirls and university students. Circumference - 724-737 millimeters, weight - 510-567 grams.
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Size 5
Very young basketball players — boys and girls 9-11 years old — play with this ball. This is a standard basketball for children with a circumference of 690-710 millimeters and a weight of 470-500 grams.
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The choice of ball depends on the surface of a particular court. Outdoor basketball courts are usually rough enough to withstand harsh weather conditions, so it's a good idea to come to them with only the most durable game equipment. Soft balls on such surfaces are likely to deform.
Leather basketballs are used in professional leagues and are made from genuine leather. This is the most comfortable material for playing, the longer you use such a ball, the softer and more pleasant it feels.
Leather basketballs should only be used indoors.
Second type - synthetic leather . This is a high-tech material that imitates natural leather in all respects. In the manufacture of such products, very thin fiber and high-quality polyurethane are used - the game projectile will be resistant to deformation, it can be driven both indoors and outdoors.
There are also balls made of composite leather . Skin fibers and trimmings are combined by various methods, resulting in a soft and elastic ball. This is a sensitive material, so it is better not to take such game equipment outside the halls.
The simplest type is balls made of rubber . They are usually the most accessible and are intended for use by beginners.
Make sure this piece is as close as possible to the protruding knob of the ankle bone. Repeat the process of the original heel-to-toe--taping directly over the first piece.
" Cavanagh was the co-creator and editor of Wired.net and is the editor and publisher of BarkBackNews.com. 
The approaches to taping depend on the type of tape you use.
Initially, you need to learn how to properly hold and throw the ball in the air: 
It is important that when thrown, the projectile rises above eye level. When its bottom surface is visible, the ball is easier to catch. 
When you learn how to catch the ball, at first it can control you: jump off and make you “run” after it to keep your balance. Be patient and keep practicing. 
For example, such a ball is played in the championship of the Women's National Basketball Association (WNBA), they are also driven in women's tournaments among senior schoolgirls and university students. Circumference - 724-737 millimeters, weight - 510-567 grams. 
This is a standard basketball for children with a circumference of 690-710 millimeters and a weight of 470-500 grams. 
This is the most comfortable material for playing, the longer you use such a ball, the softer and more pleasant it feels. 
