Amanda Knapp
Taping your ankle for basketball can help prevent injuries and provide support. To tape your ankle, you will need athletic tape, tape adhesive, non-adhesive pads to prevent blistering, and pre-wrap. Begin by placing the non-adhesive pads on the front and back of your ankle. Then, cover your foot and ankle with pre-wrap, starting from the arch of your foot and going up to your calf muscle. Secure the pre-wrap with tape adhesive. Finally, wrap the athletic tape around your lower leg, crossing over the top of your ankle and continuing under the arch of your foot. Be sure to do two heel locks on each side for added stability.
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What You'll Learn
Place non-adhesive pads at the front and back of the ankle to prevent blisters
To prevent blisters when taping an ankle for basketball, place non-adhesive pads at the front and back of the ankle. You will need two 2" x 2" non-adhesive pads. Place one pad over the front of the ankle and the other over the back. These pads act as a barrier to protect the skin from friction, which can cause blisters.
Once the pads are in place, you can begin to apply the pre-wrap. Start from the arch of the foot and work your way up to the bottom of the calf muscle. Make sure to cover the entire foot and ankle. Use a spray adhesive to help secure the pre-wrap in place. Follow the manufacturer's instructions for applying the spray adhesive, ensuring you only apply it as high as the pre-wrap will go.
The non-adhesive pads are an important part of the taping process as they provide a layer of protection for the skin. Without them, the tape can rub against the skin, causing irritation and blisters, especially during sports activities like basketball, which involve a lot of movement.
Additionally, when taping the ankle, it is essential to follow the correct technique. Start by wrapping the tape around the lower leg, crossing over the top of the ankle, and continuing under the arch. Be sure to do two "heel locks" on each side to secure the tape in place. This will provide support and stability to the ankle, reducing the risk of injury while playing basketball.
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Cover the foot and ankle with pre-wrap, from the arch to the calf muscle
To cover the foot and ankle with pre-wrap, start by placing a non-adhesive pad over the front of the ankle and another over the back. These pads will help to prevent blisters. Then, starting at the arch of the foot, begin to apply the pre-wrap, working your way up to the bottom of the calf muscle. Make sure to cover the ankle and foot completely. Use a spray adhesive to help secure the pre-wrap in place, following the manufacturer's instructions.
The pre-wrap provides a protective barrier between the skin and the athletic tape, reducing friction and making it easier to remove the tape after playing basketball. It is important to prepare the skin before taping, ensuring it is clean and dry. You can also use anchor tape to secure the pre-wrap further. Place two small pieces of athletic tape at each end of the pre-wrap, at the top and bottom.
The pre-wrap should be applied before the athletic tape. It is important to cover the area completely, as this will provide a good base for the athletic tape to adhere to and help stabilize the ankle. The pre-wrap should be smooth and taut, without any creases or bumps.
When applying the pre-wrap, it is important to ensure that the ankle is in a neutral position, with the forefoot on the edge of a chair and the knee bent. This will help to ensure that the taping is effective and comfortable. The pre-wrap should feel snug but not too tight, as this may restrict blood flow and cause discomfort.
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Secure with spray adhesive
To secure with spray adhesive, you will need quick-drying tape adhesive, two non-adhesive pads (to prevent blistering), and pre-wrap. Place one pad over the front of the ankle and the other over the back to prevent blistering. Then, cover the foot and ankle with pre-wrap, starting from the arch of the foot and going up to the bottom of the calf muscle. Use the spray adhesive to help secure the pre-wrap. Apply the spray adhesive according to the manufacturer's instructions, ensuring you only apply it as high as the pre-wrap will be placed.
It is important to note that the content provided is for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing pain or other problems with your ankle, it is recommended to consult a specialist.
Using the spray adhesive effectively is crucial for securing the tape and providing the necessary support for your ankle during basketball or other physical activities. It helps to create a smooth and secure base for the tape to adhere to, ensuring that it doesn't slip or move during activity.
Additionally, when applying the spray adhesive, it is important to follow the manufacturer's instructions for the specific product you are using. Each product may have slightly different instructions, and adhering to these guidelines will ensure optimal results and safety. Test the adhesive on a small area first to ensure you are not sensitive or reactive to the product.
By following these steps and utilizing the spray adhesive effectively, you can securely tape your ankle for basketball, providing stability and protection while you focus on perfecting your jump shot or dribbling skills.
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Wrap tape around the lower leg and cross over the ankle
To begin taping your ankle, start by placing a 2" x 2" non-adhesive pad over the front and back of the ankle to prevent blistering. Then, take your pre-wrap and cover the foot and ankle, starting from the arch of the foot and going up to the bottom of the calf muscle. Secure the pre-wrap with a spray adhesive, following the manufacturer's instructions.
Now you're ready to start wrapping the tape. Start on the inside of the lower leg and wrap the tape around it. Then, cross the tape over the top of the ankle and continue to wrap it under the arch of the foot. As you wrap, make sure to do two "heel locks" on each side—this will help secure the tape in place and provide extra stability for your ankle.
You can alternate wrapping the tape on the inside or outside of the ankle, depending on your preference. Just be sure to keep the tape snug and secure as you wrap. This technique will help support your ankle and prevent injuries while playing basketball or other sports.
Remember, if you're taping your ankle due to a previous injury or ongoing pain, be sure to consult with a medical professional or orthopaedic specialist for personalized advice and treatment options.
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Do two heel locks on each side
Heel locks are crucial for stabilising the ankle, especially during lateral movements. To do two heel locks on each side, follow these steps:
Start the first heel lock on the top of the foot, closer to the outside. Take the tape under the foot to the outside of the foot. Cross the lateral side of the heel at a 45-degree angle. Go around the Achilles tendon, passing through the medial malleolus (inside ankle bone). Wrap the tape around the lower leg again and tear off the tape, securing it to the lateral (outside) leg.
For the second heel lock, start on the inside of the ankle and wrap the tape around the heel. Cross over the front of the ankle and bring the tape back under the heel. Repeat this process on the other side to lock the heel in place and provide additional stability.
It is important to note that the direction of the heel locks can be adjusted to suit the athlete's needs. For example, the Gibney closed basketweave with HL taping procedure positions the ankle at 90 degrees of dorsiflexion. Additionally, the type of tape used can vary depending on the athlete's preference for flexibility and support. Lighter, thinner athletic tape can be used for heel locks if the traditional rigid sports tape is too heavy.
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Frequently asked questions
You will need 1 1/2" athletic tape, quick-drying tape adhesive, two 2" x 2" non-adhesive pads (to prevent blistering), and pre-wrap.
Place one pad over the front of the ankle and the other over the back to prevent blisters.
Cover the foot and ankle with pre-wrap, starting from the arch of the foot and going up to the bottom of the calf muscle.
Use a spray adhesive to help secure the pre-wrap. Apply the spray adhesive according to the manufacturer's instructions and only apply it as high as the pre-wrap will go.
Starting on the inside, wrap the tape around the lower leg, then cross over the top of the ankle and continue to wrap under the arch. You can alternate between the inside and outside, but be sure to do two "heel locks" for each side.
