Have you just started playing summer sports? You may find you need to add ankle strapping into your pre-game preparation. It is especially helpful for those who have a history of sprained ankles and ankle instability.
Strapping an ankle with rigid tape can add extra support and stability and help prevent ankle injuries occurring to you or your teammates, keeping everyone strong and ready to play a full season of sport.
Ankle strapping is quick and easy. You can follow along with the video and the steps below.
Step 1 – ANCHOR: This piece of tape wraps around the leg about 5cm above the ankle bones.
Step 2 – STIRRUPS: Starting at the anchor point on the inside of the leg, wrap down and underneath the foot finishing at the anchor on the opposite side. Avoid creasing the tape under the foot. Repeat 2-3 times, overlapping the tape by about 50% each time.
Step 3 – FIGURE 6: Starting at the anchor running down under the foot like the stirrups. However, this one wraps in a 6 motion and finishes back where we started. Slightly pull the foot outwards when applying the tape and again avoid creasing the tape under the foot.
Step 4 – FIGURE 8/HEEL LOCK: Starting at the inside of the anchor, move down and across the front to the outside of the ankle. This one wraps in an 8-motion passing behind then under the heel and crossing the inside of the ankle at a 45-degree angle, finishing up where you started.
This can be repeated on the other side.
Step 5 – FINAL ANCHOR: Repeat anchor step again to lock in all the ends tape to ensure they are secure.
Although strapping can temporarily assist with injury prevention and treatment, ongoing ankle pain may require strengthening exercises provided by the physiotherapists and Exercise Physiologists here at Move Better for Life.
Written by Alexandra Green
Move Better for Life Tamworth
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