1. Wrap and Tape Yourself Injury Free
Use basic wrapping and taping techniques for injuries to ankles, knees, wrists, elbows and back muscles. Even after injuries heal, taping them correctly prevents future injury and allows you to enjoy the activity without worrying about the area. Don't wrap swollen or reddened areas. This shows the area is trying to heal. Treat with ice, heat, elevation and rest. When applying tape, relax the muscles naturally and test after the first layer for the appropriate tightness. Wrap tightly enough to feel support and pressure but not so tightly they cut off the circulation. Remove the wrap and start again if it bunches or constricts during movement.
2. Quality Wrapping
Buy quality sports wrap and tape. J&J, Ace and Bike brands are inexpensive and easy to find at sporting, drug and grocery stores. Metal securing clips will make it easier to keep the wrap in place, but you can also use tape to anchor the wrap from underneath for added support. The wraps are durable enough to use more than once and hand wash in warm water and soap. Tape is disposable and comes in a variety of sizes. Buy pre-wrap, spray or foam to avoid allergic reactions and make it easier to take the tape off after use.
3. Wrapping 101
Learn a basic wrapping technique for a foot, knee, elbow, wrist or hand. Hold the loose end facing up and secure with one hand. Wrap twice around with the other hand going to the outside. Overlap, leaving half the first layer showing each time. Now start moving upward, making figure eight wraps until you have covered the surrounding area. Fasten with a metal clip or two.
4. Ankle Saving Tape Technique
A basic taping technique for the ankle will speed healing. Use pre-wrap or spray and 1-inch athletic dressing tape. Relax the ankle with a slight flex. Spray the ankle or apply the pre-wrap around the ankle by wrapping around the ankle once. Then wrap the arch and back around the ankle like a figure eight. Cut two strips of tape long enough to anchor the top of the pre-wrap in two separate places. Now horseshoe a strip from the anchor tape around the bottom of the foot and back up on the other side. Repeat with a second and third horseshoe, overlapping each other. Wrap a few figure eight wraps around the foot with several separate strips of tape. Reverse the direction with two more strips of tape.
