Want to know how to easily tape your ankle? In this article, we take you through the steps how to do this by yourself.
Have you sprained or twisted your ankle and is it painful? With an ankle sprain, the outer ankle ligament is often overstretched. The ankle swells and is painful on exertion. For the first two days, it is advised to keep the foot well cooled and elevated, and not to strain the ankle joint. In addition, you can apply a lymph tape for initial treatment at this stage. This promotes blood flow and reduces swelling. After the acute phase, you can apply a stabilising ankle tape to support the ankle. The two techniques described here provide greater security, stability and improved mobility. If pain persists for more than three days, consult a therapist. Balance and muscle-strengthening exercises strengthen the ankle in the long term.
How to tape your ankle
Tips for a good ankle tape application:
- Is the cause of the complaint or pain clear?
- Check if there any contraindications for not taping.
- Before you start taping, carefully read the instructions.
- Choose a colour of tape, any colour that fits your mood!
- Round of all the edges to prevent peeling.
- Do not stretch the tape at the beginning and the end.
- Rub the tape well for adhesion. Heat activates the adhesive layer.
- Showering or swimming is possible, pat the tape dry after it gets wet. Do not rub it hard.
- It is easier to remove the tape with body or massage oil.
Christina’s advice when taping your ankle
In the self-taping instructions, I have chosen taping applications that are easy to apply yourself. In order to make this treatment safe, I give practical tips, which you should take into account before, during and after a tape treatment. They are based on my years of practical experience. If the complaints persist, always consult a therapist or doctor.
Preparation for taping your ankle
Tape
Shape: 1 customised I-Tape.
Number of strips: 1.
Technique: Correction technique (with a good stretch).
Measuring and cutting the tape
Step 1:
- Place the injured foot on a chair so that you can reach it easily. Avoid unnecessary strain.
- Measure the length of the tape from the top of the inside of the ankle, diagonally across the ankle joint, under the foot, along the ankle joint, and towards the outside of the ankle.
- Cut the tape approximately 5 cm shorter than you measured. The tape becomes longer because you use a stretch during application.
Applying the tape
Step 1:
Step 2:
Step 3:
Step 4:
- Apply the base of the tape without stretching above the inside of the ankle and the inside of the shinbone.
- Apply the tape with a slight stretch across the ankle joint towards the outside of the foot.
- Slightly reduce the stretch, lift the foot and apply the tape under the foot.
- Finally, increase the stretch again and guide the tape over the ankle joint towards the outer part of the ankle. Attach the anchor above the ankle without stretching.
If the joint is very unstable, a second tape can be applied by slightly shifting the position of the tape, using the same application technique, largely over the first tape applied.
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*This book is intended for people who want to tape an injury or complaint themselves. If uncertain about the complaint, consult a physiotherapist.
THYSOL is the manufacturer of the kinesiology tape brand CureTape. As CureTape, we have been training and supplying professionals for almost 25 years. And consumers now know how to find us too! By manufacturing all our tapes in our own factory, we can guarantee the best quality!
Please note that the indicated tape applications and information on our website about the possibilities with kinesiology tape have not yet been scientifically proven. The statements and examples mentioned are based on long-term experiences of patients and trained therapists.
Contraindications not to tape: pregnancy, open wounds, broken bones, unexplained complaints, allergies and skin diseases, use of medication such as blood thinners, thrombosis and fever. Always apply tape in consultation with a specialist.