A sprained or twisted ankle is a common injury in those who play sports that involve jumping, such as volleyball. An ankle sprain is a stretching or tearing of ligaments in the ankle joint. Typically, volleyball players are most likely to suffer from an inversion sprain, or one in which the ankle turns over so the sole of the foot is facing inwards. Taping, bracing or strapping the ankle is a popular way to decrease the chance of reinjury or to stabilize a weak ankle.
Step 1
Shave the leg 12 hours prior to taping to lessen the chances of irritation. Spray the area to be taped with skin toughener. Lubricate 2-inch by 2-inch pads and place them on the heel and one the area where the laces will rest. Make an anchor strip by beginning at the lower third of the shin and wrap a ring of prewrap around the shin, followed by a ring of athletic tape. The tape should be loose enough to allow proper blood flow. Make a midfoot anchor by placing a ring of prewrap an inch behind the toes, followed by a ring of athletic tape. Start at the midfoot anchor on the inside of the foot and tape around the heel of the foot and continue until you reach the midfoot anchor at the outside of the foot.
Step 2
Keep the foot and ankle in the neutral position with the foot and toes pointing vertically towards the ceiling. Begin taping ankle straps at the level of the anchor and continue firmly pulling the tape down and around the ankle underneath the foot and upwards towards the other side of the anchor and tear the tape off. Start another strap at the anchor level where you just ended the prior strip. Overlap a half-inch of the new strip onto the previous strap and pull around the foot in the same fashion. Apply another strip of athletic tape in the same fashion if you choose to make the ankle wrapping stiffer.
Step 3
Form the first lateral heel hook by starting on the outside of the ankle and taping down diagonally around the Achilles tendon and underneath the heel. Pull the tape firmly up and around the heel and work up the shin to where you started and end the tape. Begin the second lateral heel hook by starting on the inside of the ankle and applying tape in the same manner. Use a Figure 8 to further stabilize the ankle by taping around the foot starting at the midfoot anchor and working back towards the heel up and around the back of the leg and back down the back of the foot. Finish by placing two strips of tape on the bottom of the heel to seal any openings.
Things You'll Need
- Prewrap
- Skin toughener
- 2-by-2 Pads
- Skin lubricant
- Athletic tape, 1 1/2-inch
