Sprained ankles happen when the ligaments in your ankle tear or stretch from unnatural turning or twisting. It’s a common injury, mostly among athletes and active people. A brace, bandage, or tape can help heal the ligament and stabilise the joint. These treatments for ankle sprain will help speed up your recovery and prevent you from getting further complications which can cost you a more extensive treatment.
Among the three, sprained ankle strapping is the most effective and straightforward. You can do it at home and only need the kinesiology or athletic tape, scissors, and a friend or professional to help you strap your ankle.
An ankle strapping tape can be an athletic or kinesiology tape; they both help treat your ankle. However, the former restricts your movement, while the latter is stretchy and encourages mobility. Moreover, kinesiology tapes help with inflammation and blood circulation, so most people prefer them. You can also wear kinesiology tapes longer—even while showering, as they are waterproof.
Read further for a step-by-step procedure for strapping your ankle using kinesiology tape and to better understand what the strapping tape is used for.
Strap a Sprained Ankle with These Steps
Before strapping kinesiology tape for an ankle sprain, ensure your ankle is clean and dry. A neat ankle will ensure the tape sticks well and effectively supports and heals your injury. Now, there are many techniques or ways to strap your ankle. You can search for these methods, but one of the most common is described below.
1. Position your foot comfortably.
After ensuring your foot is free from oils or lotions, position it by sitting comfortably. You may ask a friend for help strapping for better results. If you think you’ll get blisters, you may place a pad in front of or at the back of your ankle.
2. Take or cut the kinesiology tape.
A good length is around 1.5 times the circumference of your ankle. Start laying the tape just above your ankle bone. Then, stretch it around 50% under your heel, pulling it to the other side. Stop at the same level you started strapping your ankle on the other side. Rub it a little for friction, heat, and adhesion. Avoid touching the inside of the tape too much with your hand to preserve the adhesive.
3. Encircle more tape around your foot.
Add another kinesiology tape, passing it around the midpoint of the earlier arch. It should strap your foot lengthwise and encircle your ankle. It should also wrap above your heel and your Achilles tendon. Repeat the same process on the opposite side of your foot. Another option is to cross the tape in an X, supporting your ankle.
4. Secure the kinesiology tape.
Press the tape gently but firmly to avoid forming bubbles. Ensure they’re secured and support your foot enough. Remove excess tape carefully. Test your ankle and see if you feel any tension. Adjust the tape if you feel any discomfort.
Most importantly, get only quality kinesiology tapes to ensure safety and effective support for your sprain. Shop now for kinesiology strapping tape wholesale or individually at MedTAC.