how to tape sprained ankle

3 min read 02-10-2024

A sprained ankle is a common injury that occurs when the ligaments that support the ankle stretch or tear due to a sudden twist, turn, or roll of the foot. This type of injury can be painful and may require immobilization and rehabilitation to heal properly. One effective way to provide support during the healing process is by taping the ankle. In this article, we'll go through the steps to tape a sprained ankle correctly, backed by insights from scientific literature, and provide additional tips for optimal recovery.

Why Tape a Sprained Ankle?

Taping a sprained ankle has several benefits:

Support: Taping helps stabilize the joint, reducing the risk of further injury.
Pain Relief: Compression from the tape can help reduce swelling and provide a degree of pain relief.
Increased Mobility: Properly taped ankles allow for greater mobility than a rigid brace while still providing support.

How to Tape a Sprained Ankle: Step-by-Step Instructions

Materials Needed

Athletic tape or kinesiology tape
Scissors
Pre-wrap (optional for added comfort)
Ice pack (for initial treatment)

Step 1: Prepare the Area

Rest and Ice: Before taping, rest the ankle and apply an ice pack for 15-20 minutes to reduce swelling.
Clean the Skin: Make sure the area is clean and dry to ensure the tape adheres properly.

Step 2: Apply Pre-Wrap (Optional)

If you're using pre-wrap, apply it around the ankle to create a protective layer. This can help reduce irritation from the tape.

Step 3: Anchor Strips

Start by placing two anchor strips of tape around the midfoot and around the lower calf. These anchors provide a foundation for the support that will follow. Ensure they are snug but not overly tight.

Step 4: Create a Figure-Eight Pattern

First Loop: Start at the lower anchor on the foot, cross over the top of the foot, and go behind the ankle to the lower calf anchor.
Second Loop: Bring the tape back down across the front of the foot, creating a figure-eight shape. Repeat this process for 3-4 loops.
Overlap Each Layer: Ensure that each new strip overlaps the previous one by about half its width.

Step 5: Finish with Additional Supports

Depending on the severity of the sprain, you may want to add additional strips running vertically along the sides of the ankle or crossing over the top for extra stability.

Step 6: Secure and Check

Cut the tape and press down to secure it. Ensure that the tape is snug, but not too tight to restrict circulation. You should be able to move your toes without excessive discomfort.

Practical Tips for Recovery

While taping can be beneficial, it's essential to remember that proper recovery involves more than just support. Here are some additional tips for managing a sprained ankle:

Rest and Elevation: Follow the RICE principle (Rest, Ice, Compression, Elevation) during the initial healing phase.
Gradual Rehabilitation: Once swelling decreases, start with gentle range-of-motion exercises. Progress to strengthening and balance exercises as tolerated.
Seek Professional Help: If the pain persists or the injury seems severe, consult a medical professional for assessment and treatment options.

Conclusion

Taping a sprained ankle can be a useful strategy in the recovery process, offering support and stability while allowing for some mobility. Remember that while tape can help manage the symptoms, a comprehensive treatment plan involving rest, ice, compression, elevation, and rehabilitation exercises is essential for proper healing.

For more information on sports injuries and recovery strategies, consider looking into peer-reviewed articles and studies that explore the efficacy of various treatment methods. Always consult with a healthcare provider for personalized advice regarding injuries and rehabilitation.

References

Scientific literature on ankle sprain treatment options can be found on ScienceDirect.