3/3/2024 0 Comments Kinesiology tape for ankleFor example, turning your foot out when taping the inside portion of the ankle. Create Tension: Pay attention to how the joint moves and create tension with the tape by moving your joint away from the tape application. ![]() Below are five important tips that can aid you when self applying kinesiology tape. Gambino provided us with a few taping tips that some athletes don’t account for, and may not know. Tips for Ankle Taping with Kinesiology Tape Try to have the tape finishing on skin, so it doesn’t prematurely come off. Start with one side keeping the ankle at 90 degrees, and wrap the tape around the initial side of your choosing covering the malleolus and finishing the top of the foot. Applying kinesiology tape over the Achilles tendon. Once you’ve created the band-aid effect, you’ll apply the tape on the Achilles tendon (just above the heel bone). Repeat on the opposite side with the similar ankle turning technique.įor the final step you’ll rip the tape down the middle like you did in the first step. You’ll work your way up until there’s no more paper on the tape and it’s covering the bony heel structure. This will create a tape that’s fully sticking to the skin, and avoid giving you air bubbles. Pull off the paper slowly while placing your fingers on the areas where adhesive has skin exposure. You want the tape to be applied on stretched skin, so it applies tension and moves with the joint. Applying kinesiology tape to the bottom of the foot. Turn your ankle away from the side you’re first applying it to, this creates a feeling of constant tension when applied (if you started with the inside tape, then you’ll turn your foot to the outside). You’ll start by using only one side of the tape, and then abduct/adducting your ankle in the opposite direction of the tape you’ve chosen to start with. The next step involves placing the sides of the tape. Once you’ve done so, you’ll put your ankle at a 90 degree angle, and place the middle part of the tape on the edge of the heel towards the mid-foot (feel around for the meaty ridge before your arch). Bottom of the Heel to Medial/Lateral Malleolusįor this step you’ll begin by ripping the tape slightly in the middle, and gently twisting it until you have what looks like a tape band-aid. Below is an easy-to-follow guide Gambino showed us for taping the ankle. Some of these include the angle in which you turn your foot, and the level of stretch you apply for tightness. Gambino recommended that for ankle tape to be truly useful, an athlete should pay attention to a few key taping methods. Anterior Talofibular Tendon (the tendon you feel on the top of ankle when you flex your foot toward the sky). ![]() ![]()
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