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\n<\/p><\/div>"}. 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. There are 17 references cited in this article, which can be found at the bottom of the page. [Read: Relief Shoulder Pain with KT Tape]. Wet Cough Choking Your Life? Cold therapy systems and ice baths are other methods you can use to apply cold to the area. The tape should be snug but not tight. It supports the weak muscles around the ankle. Surprising Ways to Use Goat Milk Soap for Your Skin, Suffering from Intertrigo? Have scissors handy to cut the bandage when you've finished wrapping. X http://www.youtube.com/subscription_center?add_user=videojughealthCheck Out Our Channel Page: http://www. And remove or significantly loosen it when you go to bed at night. Heres What to Do. A high ankle sprain, on the other hand, is a more severe type of ankle sprain because it may take between 2 to 6 months to recover. Stick it under the midfoot, i.e. The stirrups should be side by side, not overlapping each other. Precut strips have rounded corners which help to prevent the corners from snagging on things or edges fraying. unlocking this expert answer. Step 1: Circle the hand once with the zinc oxide tape. Activate adhesive After application rub tape vigorously to activate adhesive Body position Position the ankle at 90 degrees. Essentials of Strength Training and Conditioning 3rd Edition. Use it to try out great new products and services nationwide without paying full pricewine, food delivery, clothing and more. Keep your foot at a 90-degree angle. The use of kinesiology tape for the treatment of a lateral ankle sprain can be extremely effective. 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. Apply the KT tape on the Achilles tendon or the bone above the heel. 304. shaunnotthesheep 7 days ago. The lymphatic system sits just under the skin, so when you put the tape on it helps to clear an area of swelling. Knee taping is a practice that's used to relieve knee pain. This accelerates recovery and removes the clotted blood under the skin. How to Delay Your Periods Naturally Without Pills? Apply pre-wrap from the mid-foot to the bottom end of the calf muscle. perawatan otot sakit dalam akibat benturan menahan jatuh menggunakan tape elastis yng dapat ditarik dan dilengkapi perekat anti air dengan kekuatan 3 hari . Kinesiology tape for ankle microscopically lifts the skin and enables lymphatic drainage. 50% STRETCH Apply tape down the outer ankle, across the bottom of the heel, and up the inner side of the ankle. The benefits of Kinesiology tape for ankle pain include: There is no physical or chemical difference between the colors. Work your way up by wrapping the bandage several times around your foot and ankle in a figure-eight pattern. Start by wrapping the tape twice. Choose the TAN/BROWN version for the highest tensile strength. With many ankle sprains, the stability provided by ankle taping reduces stress on those healing tissues. Its a weekday and you need to reach your office, but you are already late by an hour. Does Fiber Rich Food Help with Weight Loss? When you arrive at your office building, to your horror, you are invited with Elevator Out of Orderotice. 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. This application also helps to provide support without limiting your range of motion or decreasing your blood flow. This allows them to focus on taping and you can focus on keeping your ankle still. Then apply the horizontal strip. The lifting increases interstitial space and reduces pressure while decreasing inflammation too. 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. General tapes cannot be worn for a long time because it restricts movement and wraps the injured portion very tightly, making the whole thing uncomfortable, uneasy and somewhat painful too. Black Rice Is the New Superfood, 8 Simple Poses of Yoga for Constipation Relief. 5 Tape Around Your Mid-Foot To use kt tape for sciatic nerve pain, simply apply the tape to the affected area. It is best to wear the ACE Brand Elasto-Preene Ankle Support under your sock, not over it, to get the most out of its compression and heat retention benefits. is not at all challenging. wikiHow is where trusted research and expert knowledge come together. Elevation. As a small thank you, wed like to offer you a $30 gift card (valid at GoNift.com). KT tape can remove the bruise within a few days with its skin lifting process. 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. 3. SooHoo and Williams say. If yes, you may have a sprained ankle. Keep the bandage taut. Place a strip of tape at the front of the leg, towards the lower part of the shin bone. Before you attempt taping, get informed. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Is it safe? Though strong and sudden movements are the reasons behind several ankle sprains, persistent low-grade trauma can affect the ankle ligaments(2) by injuring and weakening them. This will provide a barrier between the tape and the skin, as well as an additional layer of support. 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. Your email address will not be published. Video Guide: Taping Ankles Ankle Stability Watch on * Not clinically proven for all injuries. Step 1 - anchors Place anchor strips around the lower leg and knee. Stirrups These are meant to provide generalized lateral stability. There are very few instances where patients have reported any side effects after using Kinesiology Tape for ankle pain. 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. 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. Vanilla Extract for Teething: A Natural Remedy for Teething Babies, Unavoidable Dental Emergencies During COVID-19, Keep Your Teeth Clean With Mustard Oil & Salt, Worried About Your Babys Teething Rash? Use your hands and fingers to smooth it out, then rub until it's firm on the foot. A sprained ankle is similar to a twisted ankle but to a greater degree. This entire process helps lymphatic fluid to flow properly. taste impairment. The colors were developed to be compatible with color therapy. Comments Off on How to Tape a Sprained Ankle with StrengthTape Kinesiology Tape. Open wounds: If you have an open wound or surgical incision that is not fully healed, do not use kinesiology tape. One can wear Kt tape for an ankle sprain, even during exercise, bathing, cycling and swimming as well. Kt tape helps to improve the posture with time. Kt tape reduces the chances of muscle cramps because the muscles get more oxygen due to the enhanced blood circulation. Home Equipment Question: How To Wrap A Sprained Ankle With Kt Tape. Can you walk with a torn ligament in your ankle? Podiatrist. Why should you avoid eating cold drinks and foods when on periods? Although many people think that Kt tape is meant for athletes, it can be used by other people. 12 May 2020. All Rights Reserved. Make sure that the ankle is flexed so that the foot and the leg form a 90 angle. Stay sitting down as much as possible, and use crutches to move around if necessary. The tape reduces the pressure in the affected area by lifting the skin slightly and instantly starts working subtly. We show you how to tape a sprained ankle. Step1: Rip the tape just like you did in the first step. By using our site, you agree to our. This will help prevent accidental hyperextension. That translates into a 35% reduction in ankle sprains compared to the control group. KT tape can reduce the by-products and ease the muscle. The sports that most commonly cause high ankle sprains include football, soccer, wrestling, hockey, basketball, and lawn tennis. A mild sprain should take approximately seven to 10 days to heal, Mufich said. Do the same thing again, this time starting on the opposite side of the ankle. Last Update: October 15, 2022 . Turf Toe (a sprain of the metatarsophalangeal joint) is a condition that results from acute or chronic hyperextension of the big toe. . a skin rash. 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. References. 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. People use Kinesiology Tape for ankle sprain for one more reason. Start from the outside of your ankle and apply the tape with your heel tilted outward. Can you use KT Tape for a sprained ankle? Give kinesiology tape a try today and see if it can help you find relief from your elbow pain. They do not cause any discomfort. Start by wrapping the tape twice around the ball of your foot below the toes. Food Stuck in Your Throat? Additionally these taping interventions dont weaken ankles or make you more susceptible to ankle sprains in the future. Avoid activities that cause pain, swelling or discomfort. This balances the pull of the heel locks and prevents injury from both sides. The beige was created for minimal visibility and the black was created after many requests. It is better to do it under the guidance of an experienced physiotherapist to have it. It also states that around 25,000 Americans are estimated to experience ankle sprain each day. a skin ulcer. The Top 5 Supplements Every Perimenopause Woman Needs. By signing up you are agreeing to receive emails according to our privacy policy. To help stop swelling, compress the ankle with an elastic bandage until the swelling stops. For Medial knee ligament injury taping you should add additional support strips at the sides of the knee to prevent lateral (sideways) movement of your knee joint. It relieves the old and chronic pain. The best thing about Kt tape for ankle pain is, it does not restrict the movement or makes it difficult to walk or stand. Initially immobilization of the ankle may be required, but movement via active range of motion is beneficial. When you apply Kinesiology Tape, it is important that you dont overstretch the tape, as this can cause skin irritation due to friction when the tape recoils. However, the wrong application of kt tape for ankle pain will not be effective. 1.8K. Due to all these reasons, people prefer using Kinesio tape for swelling in the ankle. Embarrassed by Constant Burping? Note that the tendon is supported, instead of wrapped. It protects either the lateral ligaments on the outside or the deltoid ligaments on the inside of the ankle. The tape does not contain any kind of medicine and its hypoallergenic. But physically active people, especially athletes and dancers, opt for protecting their ankles to prevent any future injury. Can You Walk with a Torn Ligament in Your Ankle? Kt tape helps to improve the posture with time. Go to source As each strip of tape is applied, rub briskly from the center toward the ends to activate the adhesive. Delicious Homemade Protein Shakes for a Healthy You, Best Drinks to Sip on When Youre Sick and What to Avoid, Heres How To Counteract The Side Effects Of Caffeine, The Best Winter Fruits That You Should Include In Your Diabetes Diet, Lesser Known Yet Effective Hawthorn Berry Benefits, Jujube Benefits Rejuvenates Mind & Body, 5 Remarkable Health Benefits of Longan Fruit, 8 Reasons to Eat Tiger Nuts, the Fiber-Filled Nutritious Superfood, Top 8 Superfoods For Weight Loss You Must Include In Your Diet, 10 Effective & Proven Benefits of Ajwain (Carom Seeds), Forget Brown Rice! Most ankle sprains result in torn or stretched lateral ligaments on the outside of the . Conditions which cause decreased muscle strength and bone integrity are also a risk factor for high ankle sprains. Kinesiology Therapeutic (KT) tape is used to support and relieve pain in muscles, joints, and/or ligaments. K-Tape is designed to stay on for an average of 3-4 days. 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. How KT Tape can help provide ankle stability. Taping Instructions. Kt tape gradually strengthens the weak or poorly built or toned muscles. All taping techniques follow the same basic principles. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); We use cookies & other tools to enhance your experience on our website and to analyze our web traffic. Even if youre familiar with the muscles youre treating, applying the tape incorrectly could do more harm than good. Wrap it snugly, but not so tight that it causes numbness or tingling. Both ankle taping and wearing an ankle brace during sports can reduce the risk of an ankle injury but an ankle brace is generally considered the best choice for ankle joint protection. The condition affects both the joint and the connective tissue resulting in painful inflammation and bruising. Once the swelling has diminished, it is important to provide the ankle with support, while maintaining a certain degree of mobility. 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. As a general rule, you should EITHER STRETCH THE MUSCLE OR THE TAPE. Step 2: Start with utilizing just a single side of the tape and after that keep your ankle to the other side of the tape youve begun with. on How to Tape a Sprained Ankle with StrengthTape Kinesiology Tape, How to Tape a Sprained Ankle with StrengthTape Kinesiology Tape, StrengthTape Precut Ankle/Foot Taping Kit, Instructional Video How to Tape an Ankle Sprain with StrengthTape, Kinesio Tape for Lower Motor Neuron Facial Palsy, Pediatric Kinesiology Tape Product Reviews, A Rehab-Based Protocol for Taping Achilles Tendinitis with RockTape, SpiderTech Tape Wins Athlete Endorsements. Educational website from one of the world's leading hospitals Kinesiology tapes are comfortable, practical and easy to wear for a long time. Moderate injuries may take between three and four weeks. Don't worry if you miss a patch of skin around the heel as you wrap, this is not likely to cause any problems. A tight tape can compress the blood vessels of the foot and cause numbness. We do not provide medical advice, diagnosis, or treatment. KT tapes can reduce the swelling without affecting the blood flow. where your medial arch is. Dr. Catherine Cheung is a board certified Podiatrist based in San Francisco, California. The practice involves applying special tape. However, the wrong application of kt tape for ankle pain will not be effective. Once you have finished covering the gaps on the foot, you can continue to wrap the athletic tape around the rest of the ankle and leg, using the same strip-by-strip technique. With this application you will get support, pain relief, and normal body mechanics without restricting motion or circulation like other treatments*. The adhesive is also heat activated so an attempt to remove it in the shower can hurt the surface of your skin much worse than when you remove it while dry. The inflamed tissue needs time to heal, and walking on it too soon may cause more damage. After a few practices, self-taping sprained ankle is not at all challenging. This article was co-authored by Catherine Cheung, DPM. 0% STRETCH Anchor a full strip two inches above the ankle. Home FAQ Question: How To Use Kt Tape On Ankle. Physical therapists should not use Kinesio Taping in patients with chronic lower back pain. This is the first and probably least supportive stage of how to tape a sprained ankle. Make certain to KT Tape the toe at all times when barefoot. Keep the bandage taut. You should be able to see the nails return to pinkish color in less than two seconds. Wrong application or attachment of the KT tape can cause damage. drowsiness. visible water retention. Create a stirrup-like effect as you take the piece of tape over the heel, pulling the. KT Tape for Hamstring: Effective Way to Treat, Dont Let Shin Splints Be a Spoiler, Use KT Tape to The Relieve Pain, Taping Technique for Tennis Elbow (Lateral Epicondylitis). You should be able to function with less pain and move . So, learn the right technique from experienced users, doctors or just watch a few authentic tutorials before trying the DIY. Question: How To Wrap A Sprained Ankle With Kt Tape. This will help you get the best support and stability for your ankle. 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. What is the difference between the colors? Try these Allergy Remedies! Try These Remedies! Anyone involved in physical activities or victims of any muscle pain can use it. The Amazing Benefits of Doing Reverse Crunches, Do yoga to Reduce the Risk of Alzheimers Disease. Remove the backing from this end and apply it with no stretch to the outside of the leg just above the ankle. StrengthTape Precut Taping Kits are individual packets of StrengthTape 10 precut strips, configured for specific body parts. Include your email address to get a message when this question is answered. Kt tape creates required tension and corrects the posture gradually. The use of kinesiology tape for the treatment of a lateral ankle sprain can be extremely effective. Kt tape gradually strengthens the weak or poorly built or toned muscles. 2. The heel may remain uncovered. Kinesiology Tape What Makes it Different? Certain medical conditions can make you more likely to sustain an ankle injury. Each strip of pre-wrap should overlap the previous strip by half. Clove Oil for Teething: Is it safer than Teething Creams and Gels? You shouldn't feel any pulling pressure on the leg as you apply the tape. 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. Simply roll it around the entire foot and ankle where the tape will be placed. Try These Remedies! 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. Unlike traditional ankle braces, KT Tape provides support that is very comfortable and allows you to have a greater range of motion. Finish by wrapping the bandage twice around your lower leg, a couple of inches above your ankle. If experienced, these tend to have a Less Severe expression i indigestion. 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. You can learn more about the product annmarie parker: Hi I would be interested to learn more about this Don A: How long you have to leave the Rocktape sticked to annemoss: That is utterly amazing. Baechle,Thomas and Roger Earle. KT Tape for Wrist Pain Osgood Schlatter SI Joint Spine Abdominals Neck/Shoulders Neck and Shoulder General Shoulder Rotator Cuff AC Joint Shoulder Stability Arms/Hands Wrist General Elbow Golfer's Elbow Tennis Elbow Finger Jam Thumb Bicep Tricep KT Recovery+ Wave KT Health+ AIM Targeted Healthy Matrix KT Flex KT Recovery+ Recovery Patch Pro X There is no evidence that taping or bracing makes you more susceptible to injuries further up the leg. However, it should be adapted by applying additional support strips on . The unique elastic element of Kinesiology Tape, on the other hand, gives active support, guards the joints without obstructing the movement. We can begin with understanding what Kinesiology tape is. Pull the tape diagonally downwards toward the inside of the leg and wrap it around the back of the heel. Cover the foot entirely in order to prevent the tape from sticking to the skin. [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. One can wear Kt tape for an ankle sprain, even during exercise, bathing, cycling and swimming as well. This sprain can disable you from certain activities for a long time, but KT tape for ankle can hasten the healing process apart from reducing the swelling. Apply the ice pack for 15 to 20 minutes at a time, 4 to 8 times a day for the first 48 hours following an injury. 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. A strain involves a tendon tissue connecting muscle to a bone. It also protects the ankle from future injury. It relieves the old and chronic pain. This helps to keep the anchor stable. [4] 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. Kinesiology tape is different from the aspect of its form and function. Once the swelling has diminished, it is important to provide the ankle with support, while maintaining a certain degree of mobility. Cant Stop Sneezing? How to Exfoliate Your Skin with Your Towel? Take a piece of kinesio tape, and start on the outside of the ankle, about 4 to 6 inches above the ankle. Should You Use CBD Oil for Sleep? Once the tape is in place, it will provide support and relief from pain for up to 72 hours. Catherine Cheung, DPM. The wrap should be snug but not too tight, as this can cause discomfort or even restrict blood flow. It supports the weak muscles around the ankle. A notable thumb pain condition includes De Quervain Syndrome, also known by many other names such as gamer's thumb, mother's wrist, and mommy thumb. Finish by wrapping the bandage twice around your lower leg, a couple of inches above your ankle. Because of its design and lightweight, KT tapes can be used for several days at a stretch and round the clock. The Best Essential Oils for Mental & Emotional Health During COVID-19 Quarantine. This involves wrapping the tape around the ankle in a figure-eight pattern. After 1-2 hours of normal activity, the K-Tape should be properly bonded to the treated area. Compression. Taping an ankle is a simple and effective way to help prevent injuries. by Tape Expert | It can be used around the target muscle and does not affect the movement at all. LINDON, Utah(BUSINESS WIRE)KT Health, LLC, parent company to KT Tape and the leading producer of kinesiology tape and related sports medicine products in the retail market, announced that Greg Venner has joined the company as President and Chief Executive Officer. Patients with very sensitive skin often report a kind of irritation or itchiness due to the adhesive of KT tape. Depending on the size of your ankle, you normally have to do 2 to 3 strips, starting from the inside of the ankle and bringing around to the opposite, outer side of your ankle. We use cookies to make wikiHow great. Reminder that testosterone is a male hormone that can give you "unwanted" secondary sex characteristics. The tape should be applied in a circular motion. The wrong posture is the result of poorly toned muscle and bones due to bad habits related to body language. 2. The method of applying KT tape for the ankle is divided into two steps. Athletic braces are a longer lasting fix for sports injuries, but like taping, they too have their flaws. One must know how to wrap sprained ankle with kt tape properly so that they can acquire the maximum benefit out of it. Use anti-inflammatory medication during intense bouts of pain. Each packet contains enough tape for at least 2 complete applications. These particles emit negative ions or anions that are absorbed through the skin into the body, where they increase antioxidant activity, protecting cells from free radical damage associated with overuse or injuries. Do not walk on a sprained ankle. It is a non-stretch tape that provides unrivalled support. Use footwear with a rigid sole. 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. American College(1) of Sports Medicine (ACSM) reports that about 50% of all injuries in sports are because of the ankle sprain. The method of applying KT tape for the ankle is divided into two steps. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. Wrap the ankle fully with a pre-wrap. The goal is only to cover the gaps, not to compress the foot with tape. Step 1: First, rip the tape in the center slightly and twist it till you get the band-aid tape kind of a look. Printable Document: Applying and Removing Kinesiology Tape, Tags: ankle sprain, how to tape a sprained ankle, kinesiology taping, kinesiology taping instructions, LifeStrength, Strength Tape, StrengthTape. 2 The tape could produce a situation where bacteria is introduced into the wound. If you sprain your ankle, elevate it and ice it before you stabilize it. Taping is a very short-term solution to what could be a long-term problem. In most cases, this injury happens when you twist out your lower leg and foot. The users of KT tape lovingly call it the magic tape due to its effectiveness and various kind of benefits. Achilles tendonitis is often treated with kinesiology tape. She is board certified by the American Board of Podiatric Surgery. This is the anchor for the rest of the tape job. What do the different colors of Kinesio tape mean? How long does a rolled ankle take to heal. You can use kt tape for a sprained ankle. Ankle pain, instability or weakness can lead to chronic sprains and tearing of ligaments and tendons and lead to other injuries. Use of crutches may be necessary to totally relieve the pressure on the joint. Dr. Cheung specializes in all aspects of foot and ankle care, including complex reconstruction. Inward rolling or inversion is the leading cause of ankle sprains, and its percentage is more than 80. 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. 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. Additionally, kinesiology tape is easy to apply and relatively inexpensive, making it a great option for those on a budget. And NEVER stretch the very ends of your K Tape for any application. Increase Your Upper Body Height Naturally With These Tips, All You Need to Know About the Moroccan Oil Benefits. Last Updated: September 20, 2022 Athletic tape is a quick fix, but it is best used to reinforce a joint that has previously recovered from an injury. It should be symmetrical on both sides. Move your ankle from the direction youre initially applying it to, and this makes a sentiment of constant strain when attached. A torn ligament is considered a severe sprain that will cause pain, inflammation, bruising and result in ankle instability, often making it difficult and painful to walk. Our website services, content, and products are for informational purposes only. ZINC OXIDE tapes can also be ripped by hand. 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 . Do I need to shave before applying KT Tape? Anchors Wrap one circumferential piece of tape around each end of the pre-wrap, at approximately the mid-calf and mid-foot . Should you tape a sprained ankle? If your toes feel cold and start to turn blue, you should re-wrap the bandage. Increased lymphatic drainage helps with tissue healing, which helps speed up the healing process. 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. KT tape cuts the pain signal and blocks its pathway to the brain. Is it healthy? If done correctly, it can decrease pain and swelling, and reduce the recovery period. Tape Your Mid-Foot and Lower Leg Take your first piece of tape. How to tape a sprained ankle using the figure of 8 strapping. A pre-wrap protects the skin from irritation or abrasion caused by athletic tape. So, the probability of spasm also decreases. Numbness or loss of feeling is a sign that there is inadequate blood flow to the foot. When to use tape for a medial ligament sprain? Excessive physical activity often produces by-products like lactic acid which can be the cause of ankle pain as well. Don't apply ice directly onto the swollen skin, as this can cause tissue damage. It is basically an elastic tape with a special kind of adhesive. Knowing how to properly tape a high ankle sprain is very important. Do this twice more, to make a total of three stirrups. Achilles tendonitis is often treated with kinesiology tape. Thanks to all authors for creating a page that has been read 46,845 times. Quality You Can Trust: Manufactured in Toronto, Canada, SpiderTech tape is the pioneer behind pre-cut Kinesiology tape and offers the best water resistant, latex free, hypoallergenic, professional grade, Kinesiology Tape Roll at the lowest price | Our Roll is designed for the medical professional who demands quality and effectively but ease of use makes it the perfect product for the general . If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Mild, low-grade ankle sprains will usually heal in one to three weeks with proper rest and non-surgical care( such as applying ice). Quick note on body hair: In most cases it is not necessary to shave the skin before applying KT Tape. Different therapies depend on the severity and type of ankle sprain. Elevation: By keeping your ankle elevated above the level of your heart, you can help reduce swelling and pain. Dr. Cheung is affiliated with the Brown & Toland Physicians and the Sutter Medical Network. Below mentioned are some major benefits of Kinesio tape for an ankle sprain. What is the difference between a sprained ankle and a twisted ankle? A regular or "low ankle" sprain occurs when the ligaments connecting the fibula to the foot are stretched or torn. 0% STRETCH Lay the last 5cm without stretch. Colorado: National Strength and Conditioning Association, 2008. Is it better to tape an ankle or wear a brace? Presence of deep vein thrombosis (DVT): A DVT is a blood clot in one of the deep veins of the arm or leg. Tape Expert: Hi Annmarie, You can still wear it outside in the summertime without worry. Continued. How can you tell the difference between a sprained ankle and a torn ligament? Home Remedies That Give Instant Relief from Ear Pain, Best Exercises to Strengthen the Legs & Deal With Knee Problems, Foods That You Must Avoid When Suffering From Fibromyalgia, Home Remedies to Cure Appendicitis Without Surgery, KT Tape for Wrist: Solution to Your Wrist Pain, Science-Backed Benefits of L-Glutamine for Weight Loss, Lose Weight by Drinking This Fennel Seed Water Drink. FAQ Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. Kinesiology tape for elbow paincan provide support and stability to the elbow joint, helping to reduce pain and inflammation. Now carefully attach it to the ankle and the lower leg. 2020 Kinesiology Tape Info Center. KT tapes are gum based and dont need to be wrapped around. Try not to touch the adhesive side of the tape as you handle it. 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. Make sure you have enough bandage to wrap it around your ankle and foot several times. Subscribe! Personal interview. Press on the nails and release. [1] Taping your foot protects it from moving too quickly and furthering any injuries. Treatment Rest. Again, be sure to stretch the tape as you apply it. If the taping is too tight, you will need to undo it and wrap the ankle again. 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. Unlike traditional ankle braces, KT Tape provides support that is very comfortable and allows you to have a greater range of motion. How do I know if my ankle sprain is serious? This helps prevent the ankle from rolling inwards. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to three hours while youre awake. 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. For more information about these cookies and the data collected, please refer to ourPrivacy Policy. The tape reduces the pressure in the affected area by lifting the skin slightly and instantly starts working subtly. 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. Bring the tape back up the inside of your ankle and tilt the ankle toward the tape on the inside. This article has been viewed 46,845 times. This is the most common type of ankle sprain, and the recovery period is between 4 to 6 weeks. Have You Heard of These Geranium Oil Benefits? That movement must be controlled to prevent unnecessary stress on the healing tissue. KT tapes are thin and lightweight, which means it is far more comfortable and can be worn for a long time than the traditional wrapping tapes. The users of KT tape lovingly call it the magic tape due to its effectiveness and various kind of benefits. Is it Safe to drink Boldo Tea? This mechanism enhances the pain-relieving and healing processes associated with kinesiology taping, helping fatigued or injured tissues recover more quickly. Some experts have suggested there may be a placebo effect in using the tape, with athletes believing it will be helpful. Applying an ice-pack or cold compress to an injury is the fastest way to deal with immediate swelling. Is it OK to exercise on a sprained ankle? It helps reduce swelling by restricting blood flow to the area and slowing down cellular metabolism. So, try to learn the application correctly. Step 2: Start a strip of tape on the anchor at the thumb side of the affected . Ankle sprains are common musculoskeletal injuries that can occur from playing sports or from everyday activities. Ice the injury immediately after injury and after any activity. Support wikiHow by Injury may occur as a result of sudden and forceful motion, or when external force is applied to the leg. StrengthTape is a special kinesiology tape that is infused with particles of charged minerals and gemstones. headache. Ensure the foot remains still and the ankle is at a 90 degree bend as seen in the picture. It does not need to be tight - just lay it onto the skin. It's also done to improve knee support, which may treat and prevent various injuries. Before you attempt taping, get informed. Then, pass the tape down under your heel. Here are the exercises if you d like to give them a try. Cleveland Clinic The tape should run all the way around the hand, just above knuckles, as pictured. Thats 16.6 feet for tape, all 2 inches wide for your mathletes out there. The pain with a broken ankle is usually felt immediately, whereas . This study has shown that the effects of Kinesio Taping are the same as a placebo. Make sure the pre-wrap is entirely covered in the athletic tape any gaps will serve as a weak point and potentially cause the tape to unravel. Kinesiology Taping Instructions, Taping for Sports Injuries | Use pre-wrap tape to cover the skin from the mid foot to 3 inches (7.6 cm) above the ankle. You can wear it in the shower and while sleeping, so its providing therapeutic treatment 24/7. Unlike traditional ankle braces, KT Tape provides support that is very comfortable and allows you to have a greater range of motion. 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. It is latex-free and safe to use. 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. How do I know if my ankle sprain is severe? Here are few tips for wrapping KT tape for Ankle Sprain successfully: Remember applying or using Kt tape for the ankle is not easy. % of people told us that this article helped them. Step 1: Take the first strip and tear the backing 2-3" from the logo end of the tape to create an anchor end. K-tape may be applied first in certain acute injuries that have swelling and bruising from trauma. ZINC OXIDE TAPE is the best choice for ankle strapping. By providing support and stability to the joint, taping can help reduce the risk of ankle sprains. If it takes more than two seconds for the nails to turn pink, the taping is too tight. Trustworthy Source 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. Make sure that the tape is not too tight or too loose. Ice. One must know how to wrap the sprained ankle with kt tape properly so that they can acquire the maximum benefit out of it. [1] This can also result in stiff muscle and restricted or painful movement. They found that wearing an ankle brace was twice as effective for avoiding injury as athletic ankle taping. 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. So, users never face difficulty in placing the feet and ankle on the ground or any other surface. KT Tape can help reduce pain and inflammation for many common injuries*. Apply an ice pack wrapped in a towel or cloth to the affected area. 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\n<\/p><\/div>"}. Did you know you can get expert answers for this article? Yes, you can usually walk with a torn ligament thanks to the other ligaments and supporting structures, but you may feel a lot of pain and a sensation of weakness and instability as you walk. Sports are the most common risk factor when it comes to high ankle sprains. There should be minimal pulling pressure applied on the tape. When you sprain your ankle, it means you have stretched, and possibly even torn, the ligaments of your ankle. The Best Homemade DIY Diaper Rash Cream Recipes. It also protects the ankle from future injury. Check the nails for blood supply. Here Is All You Need to Know, A Complete Guide to Morning Routine for Gut Health, Is Your Gut Health Linked to Your Immune System. High ankle sprains are less common than low ankle sprains, but they can be more painful and take longer to heal. Because of limited blood flow to the ligaments of the ankle, more severe injuries may take between three and six months to heal. Health tips, Natural remedies and more Copyright 2021 - HowtoCure.com All rights reserved. Work your way up by wrapping the bandage several times around your foot and ankle in a figure-eight pattern. Enjoy! Make sure that each layer of tape covers 50% of the previous layer. Keep the pre-wrap tight, and try to use as little as possible. An ankle sprain can damage the ligaments and the pain can sustain for a long time. However, you do need to apply it properly to get its benefit. Make sure that you dont wrap the bandage so tight that you restrict blood supply. Note that the tendon is supported, instead of wrapped. In an attempt to reach your steps, sprained your ankle. Place a pad on the front and back of your ankle to prevent blisters. Finish by sticking it in place. The adhesive is heat sensitive, so your doctor will rub the tape to make sure it is properly adhered to your skin. Each roll contains 20 10-inch I strips. Can KT tape be used for sprained ankle? Can Yoga Really Help You Gain Weight Fast? Kt tapes are made from 100% cotton and flexible fibers. Learn about Kinesiology Taping DVDs and Manuals, Learn About Kinesiology Taping Online Resources. 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/. 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. A sprain involves a ligament tissue connecting one bone to the other. The first step is to apply a small amount of KT tape to the inside of your ankle. KT tape cuts the pain signal and blocks its pathway to the brain. It is one of the most used therapeutic tapes in healthcare and athlete domain. 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. How do you strap a weak ankle? Color choice is a matter of individual preference. How to Use KT Tape: Thumb Problems with thumb pain and thumb sprains Thumb pain and a sprained thumb usually presents as pain at the base of the thumb and wrist. Level up your tech skills and stay ahead of the curve. There is no age or gender restriction for using kt tape for ankle pain. Start by wrapping the tape twice around the ball of your foot below the toes. If your ankle is swollen, bruised and painful after you twist it, then you have most likely sprained it. Guide the tape down the side of the ankle, under the heel, and back up to the anchor. Often times the ligaments and tendons are stretched, and in severe cases torn. skin inflammation. yesit can get wet and the adhesive is water resistant. The stirrups are necessary as they prevent the ankle from moving outwards, keeping it stable and preventing further injury. Minimize any bumps from the wrap that can cause irritation. Begin peeling the backing away from the rest of the strip, and apply the tape over the outside of the ankle and under the heel. Even if youre familiar with the muscles youre treating, applying the tape incorrectly could do more harm than good.