Wrapping ankles for athletes has been a common sports medicine technique for many years for both the treatment and prevention of injuries. Research has revealed that wrapping ankles as a form of injury prevention doesn't actually provide any benefits for the athlete and can actually reduce performance by hindering the ankle's flexibility. However, wrapping an ankle that has been injured or has been prone to injury has been found to be helpful in preventing further damage to the athlete.
Step 1
Prepare the foot to be taped by shaving any hair off of the foot and ankle. Place the foot in a slightly raced and flexed position so that the toes are pointing upward.
Step 2
Place the elastic tape on the upper middle part of the ankle over the foot and wrap it around the back of the ankle, over the Achilles tendon and down the inside of the ankle.
Step 3
Bring the tape under the foot and up the other side of the ankle. Pass it around the Achilles tendon and over the top front of the foot.
Step 4
Pass the tape under the foot again and bring it up the inside of the ankle. Bring it around the Achilles tendon and back over the foot toward the inside of the ankle.
Step 5
Pass the tape under the foot again and bring it up and over the top of the foot and continue to wrap the tape around the ankle until it provides a comfortable level of support.
Step 6
Place a strip of the zinc oxide tape on the top of the foot and bring it around the outside, under the foot and up the ankle.
Step 7
Apply a second or even a third coating of the elastic tape if extra support is needed.
Things You'll Need
- 5 cm elastic adhesive tape
- 2.5 cm nonstretch zinc oxide tape
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