Last Update: October 15, 2022 . Note that the tendon is supported, instead of wrapped. Wet Cough Choking Your Life? by Tape Expert | Start with Step 1 below to learn how to correctly tape a high ankle sprain, then keep reading for more information on how to identify, treat and prevent a high ankle sprain. There is no evidence that taping or bracing makes you more susceptible to injuries further up the leg. So, while a hot tub soak or hot shower wont affect the tape, dry heat can change the chemical properties of the tape, making it sticky and hard to remove. The tape reduces the pressure in the affected area by lifting the skin slightly and instantly starts working subtly. The sports that most commonly cause high ankle sprains include football, soccer, wrestling, hockey, basketball, and lawn tennis. Achilles tendonitis is often treated with kinesiology tape. KT tapes are gum based and dont need to be wrapped around. Wrap the ankle fully with a pre-wrap. Keep the pre-wrap tight, and try to use as little as possible. Kt tape creates required tension and corrects the posture gradually. % of people told us that this article helped them. visible water retention. Ankle sprains are common musculoskeletal injuries that can occur from playing sports or from everyday activities. If the taping is too tight, you will need to undo it and wrap the ankle again. Injury prevention is always the goal, but if you have recently injured or re-injured your ankle, KT Tape video instructions and answers from our knowledgeable staff will be able to aid you through . If you apply too much tape, it will not be able to stay in place and you will end up with a lot of excess tape on the outside of the foot. A sprain involves a ligament tissue connecting one bone to the other. After a few practices, self-taping sprained ankle is not at all With many ankle sprains, the stability provided by ankle taping reduces stress on those healing tissues. The Amazing Benefits of Doing Reverse Crunches, Do yoga to Reduce the Risk of Alzheimers Disease. She is board certified by the American Board of Podiatric Surgery. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Create a stirrup-like effect as you take the piece of tape over the heel, pulling the. 2 The tape could produce a situation where bacteria is introduced into the wound. Taping an ankle is a simple and effective way to help prevent injuries. As each strip of tape is applied, rub briskly from the center toward the ends to activate the adhesive. Bring the tape back up the inside of your ankle and tilt the ankle toward the tape on the inside. Pass the tape under the sole of your foot (in front of the heel) and pull it back up over the instep until you reach the ankle on the opposite side. Kinesiology Taping Instructions, Taping for Sports Injuries | A tight tape can compress the blood vessels of the foot and cause numbness. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. The beige was created for minimal visibility and the black was created after many requests. The application of KT has been suggested to result in the improvement of muscle contractility by supporting weakened muscles; decrease inflammation and pain by increasing lymphatic and blood flow; increase joint range of motion by adjusting misalignment of muscle fibers, myofascia and joints. References. How to Delay Your Periods Naturally Without Pills? [1] Taping your foot protects it from moving too quickly and furthering any injuries. Anyone involved in physical activities or victims of any muscle pain can use it. Knee taping is a practice that's used to relieve knee pain. Answer (1 of 5): Kinesio taping is part of therapeutic management that needs training and qualification, one should know the specific structure and it's attachment, alignment and action to put the tape properly. It supports the weak muscles around the ankle. By providing support and stability to the joint, taping can help reduce the risk of ankle sprains. What is the difference between the colors? Initially immobilization of the ankle may be required, but movement via active range of motion is beneficial. Make sure that the tape is not too tight or too loose. Can you use KT Tape for a sprained ankle? Taping is a very short-term solution to what could be a long-term problem. If done correctly, it can decrease pain and swelling, and reduce the recovery period. a skin rash. This is the most common type of ankle sprain, and the recovery period is between 4 to 6 weeks. Try These Remedies! People with a more severe ankle sprain characterized by extreme bruising or swelling and an inability to bear weight on the foot without significant pain, or when there doesnt seem to be any improvement over the first several days after the injury should seek medical attention, Drs. Continued. Achilles tendonitis is often treated with kinesiology tape. Stay sitting down as much as possible, and use crutches to move around if necessary. It also states that around 25,000 Americans are estimated to experience ankle sprain each day. How do you strap a weak ankle? You shouldn't feel any pulling pressure on the leg as you apply the tape. The first step is to apply a small amount of KT tape to the inside of your ankle. Use of crutches may be necessary to totally relieve the pressure on the joint. When you sprain your ankle, it means you have stretched, and possibly even torn, the ligaments of your ankle. Although many people think that Kt tape is meant for athletes, it can be used by other people. Stay out of the heat: Kinesiology tape is heat-activated, but its also water-resistant. Elevation. It's also done to improve knee support, which may treat and prevent various injuries. It helps reduce swelling by restricting blood flow to the area and slowing down cellular metabolism. perawatan otot sakit dalam akibat benturan menahan jatuh menggunakan tape elastis yng dapat ditarik dan dilengkapi perekat anti air dengan kekuatan 3 hari . The lymphatic system sits just under the skin, so when you put the tape on it helps to clear an area of swelling. Kinesiology Tape What Makes it Different? That movement must be controlled to prevent unnecessary stress on the healing tissue. Unlike traditional ankle braces, KT Tape provides support that is very comfortable and allows you to have a greater range of motion. wikiHow is where trusted research and expert knowledge come together. This will provide a barrier between the tape and the skin, as well as an additional layer of support. For example, being overweight or obese puts greater strain on the legs for a prolonged period of time, making the ankles more prone to injury. Start by wrapping the tape twice. Dr. Catherine Cheung is a board certified Podiatrist based in San Francisco, California. How KT Tape can help provide ankle stability. [Also Read: Treat Inverted Sprained Ankle Fast], The elastic properties of Kinesio tape do not restrict the range of motion of your body and focus to prolong the advantages of manual therapy which is administered within the clinic setting. KT tapes can reduce the swelling without affecting the blood flow. There is no age or gender restriction for using kt tape for ankle pain. Can You Walk with a Torn Ligament in Your Ankle? This balances the pull of the heel locks and prevents injury from both sides. In an attempt to reach your steps, sprained your ankle. The benefits of Kinesiology tape for ankle pain include: One must know how to wrap sprained ankle with kt tape properly so that they can acquire the maximum benefit out of it. is not at all challenging. Repeat once or twice, from slightly different positions, until the tape feels firm and the entire ankle bone is covered, and it starts to prevent the foot from being able to point. Step 2: Start a strip of tape on the anchor at the thumb side of the affected . Knowing how to properly tape a high ankle sprain is very important. Does Fiber Rich Food Help with Weight Loss? We do not provide medical advice, diagnosis, or treatment. Ankle pain, instability or weakness can lead to chronic sprains and tearing of ligaments and tendons and lead to other injuries. Often times the ligaments and tendons are stretched, and in severe cases torn. One must know how to wrap the sprained ankle with kt tape properly so that they can acquire the maximum benefit out of it. Have scissors handy to cut the bandage when you've finished wrapping. A regular or "low ankle" sprain occurs when the ligaments connecting the fibula to the foot are stretched or torn. However, you do need to apply it properly to get its benefit. Some experts have suggested there may be a placebo effect in using the tape, with athletes believing it will be helpful. Trustworthy Source Here are few tips for wrapping KT tape for Ankle Sprain successfully: Remember applying or using Kt tape for the ankle is not easy. She earned a DPM from the California College of Podiatric Medicine, completed her residency at the Encino Tarzana Medical Center, and completed a fellowship at the Kaiser Permanente San Francisco Medical Center. One can wear Kt tape for an ankle sprain, even during exercise, bathing, cycling and swimming as well. Increased lymphatic drainage helps with tissue healing, which helps speed up the healing process. Start by wrapping the tape twice around the ball of your foot below the toes. K-tape may be applied first in certain acute injuries that have swelling and bruising from trauma. All Rights Reserved. If your ankle is swollen, bruised and painful after you twist it, then you have most likely sprained it. That translates into a 35% reduction in ankle sprains compared to the control group. Place a strip of tape at the front of the leg, towards the lower part of the shin bone. Don't apply ice directly onto the swollen skin, as this can cause tissue damage. By using our site, you agree to our. It is a non-stretch tape that provides unrivalled support. 5 Tape Around Your Mid-Foot [5] 3 Apply anchors. Certain medical conditions can make you more likely to sustain an ankle injury. The best thing about kinesiology tape for the ankle is, one can wear it for 4 to 5 days at a stretch without restricting any movement. After a few practices, self-taping sprained ankle is not at all challenging. This entire process helps lymphatic fluid to flow properly. This is the first and probably least supportive stage of how to tape a sprained ankle. Keep your foot at a 90-degree angle. To use kt tape for sciatic nerve pain, simply apply the tape to the affected area. Elevation: By keeping your ankle elevated above the level of your heart, you can help reduce swelling and pain. StrengthTape Precut Taping Kits are individual packets of StrengthTape 10 precut strips, configured for specific body parts. Start by wrapping the tape twice around the ball of your foot below the toes. People with excessive body hair usually face trouble while removing the KT tape as the adhesive tend to stick with skin including the body hair. You should be able to function with less pain and move . StrengthTape is a special kinesiology tape that is infused with particles of charged minerals and gemstones. It is basically an elastic tape with a special kind of adhesive. We use cookies to make wikiHow great. The adhesive is heat sensitive, so your doctor will rub the tape to make sure it is properly adhered to your skin. Apply an ice pack wrapped in a towel or cloth to the affected area. Can KT tape be used for sprained ankle? The use of kinesiology tape for the treatment of a lateral ankle sprain can be extremely effective. You can still wear it outside in the summertime without worry. The benefits of Kinesiology tape for ankle pain include: To help stop swelling, compress the ankle with an elastic bandage until the swelling stops. Subscribe! drowsiness. A mild sprain should take approximately seven to 10 days to heal, Mufich said. 50% STRETCH Apply tape down the outer ankle, across the bottom of the heel, and up the inner side of the ankle. Personal interview. Each roll contains 20 10-inch I strips. When you arrive at your office building, to your horror, you are invited with Elevator Out of Orderotice. a skin ulcer. Because of limited blood flow to the ligaments of the ankle, more severe injuries may take between three and six months to heal. Use footwear with a rigid sole. Starting at the mid-foot, wrap the pre-wrap around the foot, around the ankle and heel and up the leg until you reach a spot three inches above the ankle. Moderate injuries may take between three and four weeks. Choose the TAN/BROWN version for the highest tensile strength. Can Yoga Really Help You Gain Weight Fast? Once the tape is in place, it will provide support and relief from pain for up to 72 hours. Most ankle sprains result in torn or stretched lateral ligaments on the outside of the . Sports are the most common risk factor when it comes to high ankle sprains. Should You Use CBD Oil for Sleep? This will help you get the best support and stability for your ankle. If you wrap it wrongly or misapply it, then you will never feel its effectiveness. KT Tapes site says that in many instances, some short hair actually can help with the adhesion as well as effectiveness of the product. Do not walk on a sprained ankle. How long does a rolled ankle take to heal. Heres What to Do. Don't worry if you miss a patch of skin around the heel as you wrap, this is not likely to cause any problems. The k-tape will help decrease inflammation by bring blood flow to the area and get rid of some of the swelling by aiding the lymphatic system. It also protects the ankle from future injury. Due to all these reasons, people prefer using Kinesio tape for swelling in the ankle. The colors were developed to be compatible with color therapy. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. Useful Herbal Medicines You Can Grow At Home, Everything You Need to Know About Herbal Detoxes, Top 10 Antiviral Herbs To Keep You Healthy, The Beginners Guide to Combination Skin Care. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to three hours while youre awake. FAQ 1 strip of KT TAPE 1 full 25cm strip cut in half vertically Apply before activity Apply one hour before beginning activity Clean skin Clean dirt, oils and lotions from area Activate adhesive After application rub tape vigorously to activate adhesive Body position Hold your finger in a slightly flexed position, palm down. Here Are Some Natural Remedies to Cure It, The Best Strategies for Strong and Healthy Hair in Winter, Get Rid of Split Ends With These Incredible Ways, Must Know Hair Care Tips for People With Curly Hair. We show you how to tape a sprained ankle. And NEVER stretch the very ends of your K Tape for any application. Home FAQ Question: How To Use Kt Tape On Ankle. There should be minimal pulling pressure applied on the tape. . Minimize any bumps from the wrap that can cause irritation. So, users never face difficulty in placing the feet and ankle on the ground or any other surface. This study has shown that the effects of Kinesio Taping are the same as a placebo. HOW KT TAPE CAN HELP REDUCE ANKLE PAIN AND STABILITY ISSUES Ankle pain, instability or weakness can lead to chronic sprains and tearing of ligaments and tendons and lead to other injuries. Make sure that each layer of tape covers 50% of the previous layer. With many ankle sprains, the stability provided by ankle taping reduces stress on those healing tissues. Kinesiology tape is different from the aspect of its form and function. The pain with a broken ankle is usually felt immediately, whereas . Thanks to all authors for creating a page that has been read 46,845 times. Do this twice more, to make a total of three stirrups. If it takes more than two seconds for the nails to turn pink, the taping is too tight. This injury happens when you roll over on your ankle. Use anti-inflammatory medication during intense bouts of pain. You can wear it in the shower and while sleeping, so its providing therapeutic treatment 24/7. However, the wrong application of kt tape for ankle pain will not be effective. Do the same thing again, this time starting on the opposite side of the ankle. The tape should be applied in a figure-eight pattern and should be tight enough to provide support but not so tight that it cuts off circulation. Food Stuck in Your Throat? How to Apply Kinesiology Tape to a Sprained Ankle 966,164 views Jan 18, 2017 7K Dislike Share Performance Health Academy Network 11.5K subscribers Dr. Greg Doerr treats a patient with an ankle. Pull the tape diagonally downwards toward the inside of the leg and wrap it around the back of the heel. 0% STRETCH Lay the last 5cm without stretch. The study concluded there was little quality evidence to support the use of Kinesio tape over other types of elastic taping to manage or prevent sports injuries. ZINC OXIDE tapes can also be ripped by hand. Tape Your Mid-Foot and Lower Leg Take your first piece of tape. Dr. Cheung specializes in all aspects of foot and ankle care, including complex reconstruction. Note that the tendon is supported, instead of wrapped. Remove the backing from this end and apply it with no stretch to the outside of the leg just above the ankle. Step 1: Circle the hand once with the zinc oxide tape. Kt tape for ankle does not cover the entire injured portion or joints, and it just covers the periphery to support and keeps it functional. A sprained ankle is similar to a twisted ankle but to a greater degree. Unlike traditional ankle braces, KT Tape provides support that is very comfortable and allows you to have a greater range of motion. Black Rice Is the New Superfood, 8 Simple Poses of Yoga for Constipation Relief. What is the difference between a sprained ankle and a twisted ankle? Stick it under the midfoot, i.e. This application also helps to provide support without limiting your range of motion or decreasing your blood flow. What do the different colors of Kinesio tape mean? Once the swelling has diminished, it is important to provide the ankle with support, while maintaining a certain degree of mobility. I believe the best benefit is actually cumulative; the more (not just during sports activities) and longer (even at night during sleep) you wear the tape, the better the benefits of healing and support it offers. Follow these step-by-step instructions for taping an inversion ankle sprain using the StrengthTape Precut Ankle/Foot Taping Kit: General Instructions: Before applying tape, clean the area to be taped with an alcohol-based skin cleaner or gel sanitizer. Each packet contains enough tape for at least 2 complete applications. Go to source 2. Enjoy! Kt tape gradually strengthens the weak or poorly built or toned muscles. Do I need to shave before applying KT Tape? 2020 Kinesiology Tape Info Center. Try these Allergy Remedies! Start from the outside of your ankle and apply the tape with your heel tilted outward. Once the swelling has diminished, it is important to provide the ankle with support, while maintaining a certain degree of mobility. Health tips, Natural remedies and more Copyright 2021 - HowtoCure.com All rights reserved. Step 2: Wrap the tape around covering the malleolus initially after keeping your ankle at 90 degrees and finish the wrapping at the top of the foot. So, try to learn the application correctly. Unlock expert answers by supporting wikiHow, https://my.clevelandclinic.org/health/diseases/22249-high-ankle-sprains, https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-017-1909-2, https://www.footcaremd.org/resources/how-to-help/how-to-tape-an-ankle, https://www.youtube.com/watch?v=aMozYLGY9Vg, https://www.youtube.com/watch?v=zfVkeAkKdlc, https://www.youtube.com/watch?v=dmI_KhJ7itk, https://www.youtube.com/watch?v=YdtPCG2aO3Y, https://www.webmd.com/pain-management/ankle-sprain#2-6, https://www.ortho.wustl.edu/content/Education/3636/Patient-Education/Educational-Materials/High-Ankle-Sprain-Dr-Matava.aspx, https://familydoctor.org/condition/ankle-sprains-healing-preventing-injury/, https://myhealth.alberta.ca/Health/Pages/conditions.aspx?hwid=zm2802, https://www.hss.edu/conditions_high-ankle-sprain-whats-different.asp, https://www.hss.edu/conditions_high-ankle-sprain-whats-different.asp#cause, https://www.rush.edu/news/varying-degrees-ankle-sprains, https://orthoinfo.aaos.org/en/diseases--conditions/sprained-ankle/. Give kinesiology tape a try today and see if it can help you find relief from your elbow pain. [Read: Relief Shoulder Pain with KT Tape]. Quick Answer: How To Wrap A Ankle With Kt Tape, Question: How To Wrap An Elbow With Kt Tape, Question: How To Wrap My Knee With Kt Tape. Excessive physical activity often produces by-products like lactic acid which can be the cause of ankle pain as well. Expert Answers: One of the most reliable treatments to help an ankle sprain or strain is to tape the ankle, which provides stability (allowing time for the soft tissues to. Clove Oil for Teething: Is it safer than Teething Creams and Gels? Cleveland Clinic The use of kinesiology tape for the treatment of a lateral ankle sprain can be extremely effective. Keep your ankle at 90-degree angle and attach the mid portion of the tape on the edge of the heel near the mid-foot. Simply roll it around the entire foot and ankle where the tape will be placed. Kt tape gradually strengthens the weak or poorly built or toned muscles. skin inflammation. The practice involves applying special tape. A strain involves a tendon tissue connecting muscle to a bone. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/53\/Tape-a-High-Ankle-Sprain-Step-2.jpg\/v4-460px-Tape-a-High-Ankle-Sprain-Step-2.jpg","bigUrl":"\/images\/thumb\/5\/53\/Tape-a-High-Ankle-Sprain-Step-2.jpg\/aid4709338-v4-728px-Tape-a-High-Ankle-Sprain-Step-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"