Amanda Knapp
Taping a sprained ankle can be an effective way to prevent further injury and aid in recovery. It is a common practice in sports, especially basketball, where the rate of ankle injuries ranges from 16% to 40%. Taping provides stability to the ankle joint, reducing the risk of sprains and protecting athletes from chronic ankle issues. The process involves using athletic tape, pre-wrap, and adhesive spray to secure the ankle and provide support. It is important to ensure that the ankle is clean and dry before taping and that the tape is not too tight, as this can restrict circulation and interfere with healing.
How to Tape a Sprained Ankle for Basketball
| Characteristics | Values |
|---|---|
| Purpose | Prevent ankle injury during sport, especially in athletes with a history of ankle sprains |
| Materials | 1.5" athletic tape, quick-drying tape adhesive, non-adhesive pads, pre-wrap, scissors, ankle pads |
| Preparation | Clean and dry the skin to ensure proper adhesion and reduce skin irritation |
| Taping Technique | 1. Place pads over the front and back of the ankle to prevent blisters. 2. Cover the foot and ankle with pre-wrap from the arch of the foot to the bottom of the calf muscle. 3. Secure with adhesive spray. 4. Create stirrups with athletic tape, starting on the inside of the ankle, going under the heel, and attaching to the outside of the ankle (3 total). 5. Wrap tape around the lower leg, crossing over the top of the ankle, and continuing under the arch. 6. Finish with anchor strips around the lower leg and midfoot to secure the stirrups. 7. Smooth down tape ends to prevent them from coming loose. |
| Considerations | Ensure the wrap is firm but not too tight to allow for proper circulation. Check for numbness, tingling, or discoloration as signs of impaired circulation. |
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What You'll Learn
Clean and dry the ankle
Before taping a sprained ankle, it is important to clean and dry the ankle thoroughly. This is a crucial step to ensure that the taping process is hygienic and safe. Here is a detailed guide on cleaning and drying your sprained ankle:
Cleaning the Ankle
- Gently wash the affected area with mild soap and warm water. Be careful not to apply too much pressure or rub the skin vigorously, as the injured area may be sensitive.
- Rinse the soap off completely and ensure that there are no soap residues left on the skin.
- If there are any open wounds or cuts around the ankle, clean them properly with sterile gauze or cotton balls and an antiseptic solution. Consult a healthcare professional if you have deep wounds or if the wounds show any signs of infection.
- Pat the area dry with a soft, clean towel. Avoid rubbing the skin vigorously as it may cause discomfort or further irritation.
Drying the Ankle
- Allow the ankle to air dry completely before beginning the taping process. You can use a hairdryer on a low setting to speed up the drying process, but ensure the air is not too hot to avoid causing discomfort or further injury.
- If you are in a humid environment, consider using a dehumidifier or air conditioner to reduce moisture in the air and speed up the drying process.
- Ensure that your hands are clean and dry before handling the taping materials and applying them to the affected area.
Remember, it is important to consult a healthcare professional or a trained specialist for specific instructions on taping a sprained ankle, especially if it is your first time or if the injury is severe.
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Use athletic tape
Athletic tape is preferably non-elastic and should be around 1.5 inches wide. Before taping, ensure your ankle is clean and dry to help the tape adhere properly and reduce skin irritation.
Start by placing a strip of tape around the lower leg, just above the ankle bones. This should be snug but not too tight. Next, apply a second anchor strip around the midfoot, just below the arch. These anchor strips will hold the other strips in place.
Then, create stirrup strips for lateral support. Start on the inside of the leg, at the anchor strip, and bring the tape down under the heel and up the outside of the ankle. Repeat this process two to three times, overlapping each stirrup slightly to ensure even support.
Next, apply the figure-six pattern for added stability. Start on the inside of the ankle, just above the arch, and wrap the tape across the foot, under the arch, and then around the front of the ankle. Bring the tape back across the foot to form a “six”. Repeat this process for added support.
Finish the taping by applying a few more anchor strips around the lower leg and midfoot to secure the stirrups and figure-six patterns. Ensure that all tape ends are smoothed down to prevent them from coming loose during activity.
After taping, stand up and move your ankle. The tape should feel supportive but not overly tight. Check for any signs of impaired circulation, such as numbness, tingling, or discoloration. If any of these occur, remove the tape and reapply it more loosely.
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Start taping from the inside of the ankle
When taping a sprained ankle for basketball, it is important to start by placing a pad over the front and back of the ankle to prevent blisters. 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.
Now, you can begin taping from the inside of the ankle. Start by applying an anchor strip of athletic tape around the lower leg, just above the ankle bone. This should be snug but not too tight. Next, apply a second anchor strip around the midfoot, just below the arch. These anchor strips will hold the other strips in place.
Next, you can begin creating stirrup strips, which provide lateral support to the ankle. Start on the inside of the leg at the anchor strip, and bring the tape down under the heel and up the outside of the ankle. Repeat this process two to three times, overlapping each stirrup slightly to ensure even support.
Finish the taping by applying a few more anchor strips around the lower leg and midfoot to secure the stirrups. Ensure that all tape ends are smoothed down to prevent them from coming loose during activity.
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Prevent blisters with non-adhesive pads
Taping a sprained ankle can be an effective way to prevent injuries and support recovery. It is important to note that taping should not be done if there are open wounds, severe swelling, or acute injuries. In such cases, it is best to focus on rest, ice, compression, and elevation (RICE) before considering taping.
To tape a sprained ankle for basketball and prevent blisters with non-adhesive pads, follow these steps:
Prepare the Ankle:
Start by ensuring the ankle is clean and dry. This helps the tape adhere properly and reduces the risk of skin irritation. If you have sensitive skin or plan to tape regularly, consider applying a protective foam strap or pre-wrap to protect your skin from irritation, especially if you are allergic to latex.
Position the Non-Adhesive Pads:
Use two 2" x 2" non-adhesive pads to prevent blistering. Place one pad over the front of the ankle (where shoelaces often rub) and the other over the back of the ankle (where shoes often rub). These pads will act as a cushion and help prevent blisters from forming.
Apply Pre-Wrap:
Use pre-wrap material to wrap your foot and ankle with the pads in place. Start at the arch of your foot and cover until you reach the lower part of your shin or about 3 inches above the ankle. Pre-wrap provides a soft, stretchy base that protects the skin and makes it easier to remove the athletic tape later. You can use a quick-drying adhesive spray to help secure the pre-wrap, following the manufacturer's instructions.
Secure with Athletic Tape:
Apply athletic tape over the pre-wrap to further secure it. Start by creating anchor strips at the top of the pre-wrap, wrapping the tape around the lower leg. Then, create a stirrup by starting on the inside of the ankle, going under the heel, and attaching to the other side, forming a figure-eight. Add two more stirrups over the same area for added support. Finish by wrapping the tape around the lower leg, crossing over the top of the ankle, and continuing under the arch. Ensure the tape is tight enough to provide support but not too tight to restrict movement or impair circulation.
Final Checks:
After taping, stand up and move your ankle to ensure a comfortable range of motion. Check for any signs of impaired circulation, such as numbness, tingling, or discoloration. If any of these occur, remove the tape and reapply it more loosely.
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Finish with anchor strips to secure the tape
When taping a sprained ankle for basketball, it's important to finish with anchor strips to secure the tape and provide stability to the joint. This will help prevent further sprains by limiting excessive side-to-side movement.
To do this, place an anchor strip over the stirrup tape, wrapping it halfway from the start of the previous anchor strip. This will hold the stirrup piece securely in place. Repeat this process, continuing to wrap in the same fashion until you reach the top of the foot. Ensure that there are no exposed areas of skin.
For added stability, you can also apply a heel lock by wrapping tape around the heel and securing it on both sides of the ankle. This step can be repeated to enhance stability.
It is important to note that taping should not be too tight, as this can restrict movement and cut off blood flow. Additionally, if at any point the toes become discoloured or swollen, indicating impaired circulation, remove the tape immediately.
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Frequently asked questions
The best way to tape a sprained ankle is to use an elastic bandage or adhesive tape. Start by wrapping the tape twice around the ball of your foot below the toes and work your way up to your ankle. Be sure to wrap the bandage taut but not too tightly, as this can restrict circulation and interfere with healing.
Taping a sprained ankle can help stabilise the joint and reduce the risk of sprains. It also offers support during recovery, allowing athletes to continue participating in sports while protecting the injured area.
Before taping a sprained ankle, ensure the skin is clean and dry to help the tape adhere properly. Use anchor strips as the foundation of your tape job, wrapping them around your lower leg and midfoot to hold the other strips in place. Then, use stirrup strips to provide lateral support, starting on the inside of the leg and bringing the tape down under the heel and up the outside of the ankle. Finish with a figure-eight pattern for added stability.
