Ayrton Oneill
Taping your ankles is a great way to prevent injuries on the basketball court. It's especially useful for those who have a history of ankle sprains, as it provides extra support and stability while still allowing for mobility. To tape your ankles for basketball, you'll need athletic tape, sterile pads, and pre-wrap to protect your skin and prevent slippage. You can then follow a few simple steps: place the foot at a 90-degree angle, apply stirrups, make a figure-eight pattern, and finish with a circle of tape to stabilise the base of the foot. It's important to note that taping isn't the only option for ankle support—bracing, for example, can also be effective in preventing injuries and is a good alternative for recreational athletes.
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What You'll Learn
When to tape: before or after injury
The use of tape for ankle support is a well-known practice, especially for basketball players. The timing of taping an ankle is important, and there are two schools of thought on whether it is better to tape before or after an injury.
Taping Before an Injury
Some people choose to tape their ankles before any injury has occurred, as a preventative measure. This is more common in sports where ankle injuries are prevalent, such as volleyball. The idea is to provide external support to the joint, reducing the likelihood of rolling or twisting the ankle. However, some experts argue that it is better to develop neuromuscular skills to prevent injury, rather than relying on external support. This is especially true if you have never had an ankle problem before. Additionally, taping can cause skin irritation and may be uncomfortable for some.
Taping After an Injury
Taping the ankle after an injury is a widely accepted practice to enhance stability and control mobility. The tape provides compression and support to the joint, reducing swelling and pain, and helping to prevent further injury. It is important to note that the tape should not be too tight as this can restrict blood flow and movement. Kinesiology tape is often used in this instance as it is stretchy, allowing for a full range of motion while still providing support. It is also waterproof and can be worn for up to 5 days.
In conclusion, the decision to tape before or after an injury depends on individual circumstances. Taping before an injury can provide peace of mind and may be beneficial for those with weak ankles or a history of injuries. On the other hand, taping after an injury can aid in the healing process, providing stability and support to the affected joint. Consulting with a medical professional, such as an athletic trainer or physical therapist, is always recommended to determine the best course of action.
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Types of tape: athletic, kinesiology, etc
When taping your ankles for basketball, there are several types of tape to consider. Each type of tape has unique characteristics, benefits, and drawbacks, and is suited to different purposes and needs. Here are some of the most common types of tape used for taping ankles:
Athletic Tape
Athletic tape, also known as strapping tape or rigid tape, is designed to restrict movement and provide stability to joints. This type of tape doesn't stretch, making it ideal for stabilizing injured ankles and preventing further injuries. It offers significant support, especially when an athlete needs to make sharp changes in direction or speed, which is common in sports like basketball. Athletic tape is typically recommended for short-term use, as prolonged use may affect circulation.
Kinesiology Tape
Kinesiology tape, also known as kinesio tape, is a stretchy and movable alternative to athletic tape. It provides support while allowing a range of motion, making it suitable for athletes who are returning to physical activity after an injury. Kinesiology tape can be worn for extended periods, usually up to 5 days, without restricting blood flow. Its stretchy nature and waterproof properties allow for comfortable wear during various activities.
Elastic Tape
Elastic tape is another option for ankle taping. It offers mild to moderate support while providing increased flexibility. This type of tape is suitable for those who require some stability without compromising mobility.
Zinc Oxide Tape
Zinc Oxide Tape is a type of adhesive tape made from either rayon cloth or organic cotton cloth. Rayon cloth provides greater tensile strength, while cotton cloth is more lightweight and comfortable. Zinc Oxide Tape is water-resistant and allows the skin to breathe, making it suitable for sports, including water sports.
Underwrap
Underwrap is used to fully wrap the ankle before applying other types of tape. It provides a thin layer of protection and should be applied tightly to the ankle.
It is important to consult with a healthcare professional, such as a sports doctor or physical therapist, to determine the specific purpose of taping and the appropriate type of tape for your individual needs.
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Foot positioning: 90-degree angle
To begin taping your ankles for basketball, sit on a flat surface with your legs outstretched. Position your foot at a 90-degree angle, ensuring that your ankle is fully extended and relaxed. This initial foot placement is crucial as it provides the foundation for the entire taping process.
Maintain this 90-degree angle throughout the taping process. Doing so creates a stable base and ensures that the tape provides maximum support and protection for your ankle. It is important to keep your foot and ankle in a neutral position, as any deviation from the 90-degree angle may result in improper taping, which could lead to discomfort or limited mobility.
With your foot securely positioned, start wrapping the tape around your ankle, just above the ankle bone. This anchors the tape and ensures it doesn't slip during activity. Continue wrapping the tape around your foot, forming a figure-eight pattern. This crisscrossing pattern provides support and mimics the natural movement of your ankle ligaments.
As you wrap the tape, ensure that you maintain an even amount of tension. The tape should be snug but not too tight as to restrict blood flow. Finding the right balance ensures that your ankles receive the required support without sacrificing comfort. Once you've completed the figure-eight pattern, secure the end of the tape to your ankle, ensuring that it adheres smoothly and firmly.
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Direction of taping: figure-of-eight pattern
Taping your ankles for basketball is a great way to provide extra support while maintaining mobility. To begin, you will need athletic tape and pre-wrap. Pre-wrap acts as a barrier between your skin and the tape and can be made of foam or gauze-type cloth pads, usually made of cotton, latex, or synthetic materials.
Now, onto the figure-of-eight pattern:
First, place the injured foot at a 90-degree angle. This position should be maintained throughout the taping process. Next, form an anchor by applying a circle of tape about 3 inches above the ankle. This anchor point serves as the starting and ending point of your figure-of-eight pattern.
Begin the figure-of-eight pattern by applying the tape at the anchor point and passing it through the middle of the joint until you reach the other side of the anchor. Ensure that you apply even tension to the tape as you go, providing maximum stability without cutting off circulation.
The figure-of-eight pattern helps support the midfoot and reduces the impact on the joints if you lose your balance. By applying two layers of this pattern, you can provide full support to your ankle and foot.
Remember, it is important to check with the athlete after taping to ensure they are comfortable with the tape. If you continue to experience pain or problems with your ankle, consult a medical professional.
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Additional support: stirrups, horseshoes, braces
When taping ankles for basketball, there are several methods and additional supports to consider. The most prevalent taping method is the Gibney closed basketweave, which can be used in conjunction with heel-locks, figure-eights, stirrups, and horseshoes. These additional supports are thought to help stabilise the ankle and prevent injury without impacting athletic performance.
Stirrups are applied by placing a strip of tape from the medial aspect of the leg, pulling it under the heel to the lateral aspect, and then repeating in a weaving fashion. This process is done to lock the foot in place and prevent lateral ankle sprains.
Horseshoe strips start on the medial side at the base of the foot and go around the heel, attaching on the lateral side. It is important not to pull too hard on this strip to avoid compressing the Achilles tendon.
Braces are another form of external support that can be used in addition to or instead of taping. Studies have shown that ankle braces may increase the peroneus longus stretch reflex amplitude. However, some research has found that external supports, including braces, can reduce vertical jump height, while other studies have found no significant effect on vertical jump height when compared to taping or no support.
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Frequently asked questions
Start by placing sterile pads on the top and bottom of the ankle to stabilize it. Then, apply pre-wrap from the mid-foot to the bottom end of the calf muscle. Next, apply strips of athletic tape to the mid-foot, sides of the ankle, and back of the ankle for additional support and stability. Finish by applying two layers of figure-eights around the foot and ankle for full support.
Taping your ankles can provide extra support while still allowing for mobility. This can be especially useful for athletes who are prone to ankle injuries.
Athletic tape is the main structural component used when wrapping ankles. You can also use kinesiology tape, which can provide extra support for knees, shoulders, elbows, and lower back.
An alternative to taping your ankles is to use an ankle brace. Ankle braces have been shown to prevent recurrent injuries and can provide more consistent support.
If you continue to experience pain or other issues with your ankle, make an appointment with a foot and ankle orthopedic surgeon in your area.
