Introduction:

High ankle sprains can be painful and debilitating, often taking longer to heal than other types of ankle injuries. Taping a high ankle sprain is a common way to help stabilize the affected area, reduce pain, and prevent further injury. In this article, we will provide step-by-step instructions on how to properly tape your high ankle sprain for optimal support and recovery.

Materials You Will Need:

1. Athletic Tape (preferably rigid or kinesiology tape)
2. Pre-wrap or underwrap (optional for added comfort)
3. Scissors
4. Foam pad or heel lift (optional)

Steps to Tape a High Ankle Sprain:

Step 1: Prepare the Ankle

Start by positioning the foot and ankle at a 90-degree angle (dorsiflexed position). Clean and dry the area before application. Optionally, you can apply pre-wrap or underwrap to protect the skin from direct contact with the tape.

Step 2: Ankle Locks

Take your athletic tape and anchor it below the calf muscle, wrapping it around twice without too much tension. This creates a base for subsequent strips to attach to. Then, wrap the tape diagonally across the top of the foot and loop around the back of the heel in a “U” shape. Repeat this process 2-3 times, overlapping each layer slightly, to secure your anchor.

Step 3: Stirrups

Starting from one side of your anchor just above your ankle bone, wrap the tape down underneath your arch, then back up over your ankle joint on the other side forming what’s called a stirrup. Ensure that there’s no excessive tension on your Achilles tendon while doing so. Repeat this process 3-4 times, overlapping each strip slightly.

Step 4: Figure-Eight Wraps

Beginning from your anchor point above the ankle bone, bring the tape down and across the top of your foot. Next, loop it under your arch diagonally before crossing again at the front of your ankle. Continue to wrap it around your lower calf muscle and complete the figure-eight by taping it back to the starting point. Repeat this process 2-3 times.

Step 5: Closing Anchors

Finally, add horizontal strips of tape around your calf (above the initial anchor) and at the base of your foot to close all layers securely. Test your range of motion – you should feel supported, yet still able to move comfortably.

Step 6: Optional Padding

For additional support, you can place a foam pad or heel lift inside your shoe to elevate and take some pressure off the injured area.

Important Note:

Taping a high ankle sprain is not a substitute for proper diagnosis and treatment by a medical professional. It’s essential to see a doctor for a proper assessment if you suspect a high ankle sprain. Following medical advice and performing prescribed rehabilitation exercises, combined with taping, will increase the chances of a safe and speedy recovery.

Conclusion:

With these detailed instructions on how to tape a high ankle sprain, you’re now equipped with an effective and simple way to provide support and relief for this complex injury. Remember always to consult with a healthcare professional for proper guidance on managing high ankle sprains and follow their recommendations to ensure optimal recovery.