Category: How To Strap

ankle injury

How To Tape An Ankle For Extreme Support

In the beginning of our ‘How To Strap’ series, we looked at a simple method of “How to Strap an Ankle“. In this article I would like to expand on that, by showing you how to tape an ankle that is extremely unstable, or that needs extra support.

Most ankle injuries occur when the ankle or foot is rolled to an inverted position, where the lateral ligaments on the outside of the ankle can be sprained or damaged. This type of injury is very common in running-sports like Football, Rugby, Netball, Basketball & Soccer.

Ankle Injury

Re-Occurring Ankle Injuries & Ankle Instability

Sometimes an athlete may have a history of a re-occuring ankle sprain, where the ankle may feel weak, and they don’t trust the stability of the joint during physical activity. In this case, extra ankle support is required to give the ankle stability and the althete the confidence to compete at their best.

I would like to share with you a video that shows a great technique for providing extra support for the ankle using ankle strapping tape, courtesy of highly experienced Sports Trainer, Cam Wray. Enjoy!

Great Technique to Tape an Ankle for Extra Support

As you can see from the video, this technique is very similiar to the Cam’s basic ankle taping method, with the use of anchors and 2-3 stirrups. He also uses 3 Adidas strips on the outside of the ankle and then finishes off with 2 calcaneal sling techniques (half heal locks) alternating on opposite sides.

While learning how to tape an ankle correctly is important, so is using quality of supplies for the job.

What items do you need to Tape an Ankle?

Fortunately, you don’t need to many different supplies to tape an ankle. But to get the job done properly, you will need the following items depending on your exact purpose:

Optional items you may wish to use: 

Preparation to Strap an Ankle

As previously, for optimum results when taping the ankle, it is recommended to prepare the ankle by doing the following:Ankle Protection

  • Shave off any hair around the area on the ankle being taped.
  • Cover any wounds with Non-Stick Wound pads
  • Use Orthopedic foam padding to protect any tender areas at the sides, front or top of the ankle or back of the achillies.

Ankle Injury Management

As with most ligament injuries, active physiotherapy rehabilitation is the best form of treatment for chronic ankle instability. This normally includes soft tissue massage and strengthening motion exercises, which are ideal to stimulate ligament repair and strength.

Good ankle taping techniques during this period can really assist to speed up recovery, and reduce the time where an athlete is out of action.

But as always, seek advice from a professional physiotherapist for a proper diagnosis.

Did this Article Help?

This article is the 5th article in the SportStrap’s “How To Strap A …….” series, in case you missed the previous articles, you can find them here:

And if you found this article helpful, please share the love by completing the following:

  • Subscribe to our Newsletter below to receive more “How To” articles as released.
  • Leave a comment below, to let me know:
    • Your experience with strapping an ankles,
    • Or any questions you have about strapping ankles!
  • Add your “Like” to our SportStrap Facebook fan page

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Have a most outstanding day,

Cade Arnel

SportStrap.com.au ©2012

strap a thumb

How To Strap A Thumb

Thumb injury prevention is a topic which is close to my heart, having suffered a major thumb injury during the my own playing days, with a fractured scaphoid.  So in this weeks article of SportStraps “How to Strap” series, I’d like to take a closer look at how to strap a thumb.

Lance Franklin Strapped Thumb

How is the Thumb Injured

One of the most common thumb injuries is the ulnar collateral ligament injury, or sprained thumb injury, where the  ligaments of the thumb that support the pinch or grasp activites is strained, or torn.

During a fall while playing sports, there is a natural tendancy to use the palm to cushion the impact, and sometimes the thumb can get caught in the wrong way, and cause a thumb sprain.

Thumb Anatomy

The thumb can also be subjected to being caught in the wrong place at the wrong time, like being caught in a jumper or hit awkwardly with the ball. While the ligament can usually heal relatively quickly, if the surrounding thumb ligaments are injured repeatedly they can become weakened or stretched.

So a good thumb taping technique is important for both thumb injury prevention and to assist the player to continue playing with injury.

Below is a video showing a great technique for strapping the thumb using Sports Tape, by highly experienced Sports Trainer, Cam Wray. If you have read the previous “How to Strap” articles, who will know that Cam needs no introduction, having been a trainer for many first class clubs around the world and Australia. Enjoy!

How to Strap a Thumb

Its clear in the video, that Cam’s method is different to the old method, and gives great support to the Collateral Ligament and Thumb Joint.

In this technique the hand is in a relaxed open position, with the tape applied as follows:

  1. Elastic Adhesive Bandage applied in 4-5 times alternating passes, starting on the back of the hand and passing between the thumb and index finger, around the thumb and back of hand to the base of the palm.
  2. Finish off with Rigid Strapping Tape with the same technique with 1-2 passes, not to tight, just to hold it all together and give extra support.

As well as using the correct thumb taping technique, its also important to use quality supplies, so lets have a look at what is needed to complete the job.

What items do you need to Strap a Thumb?

To strap a thumb properly, you are going to need the following items:

Optional items you may wish to use:

Preparation to Tape a Thumb

For the best results when thumb strapping, it is recommended to prepare the thumb by doing the following:

  • Shave off any hair around the area on the back of the hand being taped (Hairy guys only).
  • Ensure the hand is clean from dirt or oil.

What is the Right Tape Tension.

When taping a thumb its important comfort and to maintain usability of the thumb and hand, that the thumb is not taped too tight, or taped with the wrong technique, as it will prevent the blood flow or even worse cause the thumb to stick out and increase the risk of injury.

To strap a thumb to the correct tension, you simply need to take care to lay the Elastic Adhesive Bandage on the skin with little tape tension.

More “How to Strap” Articles?

Though this is the fourth article, there are three other articles in the SportStrap “How to Strap” series. So far we have looked how to prevent ankle, shoulder and knee injuries with some great strapping techniques.

In case you missed the articles, you can find them here:

If you found this article helpful please complete the following:

    • Subscribe to our Newsletter below to receive more “How To” articles as released.
    • Leave a comment below, to let me know:
      • Your experience with strapping a thumb,
      • Or any questions you have about how to tape a thumb!
    • Add your “Like” to the SportStrap fan page
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Have a most outstanding day,

Cade Arnel

SportStrap.com.au ©2011

Chris Judd Shoulder Injury

How To Strap A Shoulder

Chris Judd Strapped Shoulder In this weeks article of SportStraps “How to Strap” series, I’d like to focus on preventing shoulder injuries, by taking a close at look at how to strap a shoulder.

One of the most common shoulder injuries is the acromioclavicular joint injury, or AC Joint injury, where the inside ligaments of the shoulder can be strained, stretched or damaged.

The shoulder,  can take a lot of impacts, strains and dislocations from ‘over extension’ and collisions during contact sports.

The shoulder can also be subjected a lot of wear and tear after years of playing sports that involve lots of arm extension activity, which can stretch or weaken the shoulder joint and the surrounding ligaments.

Learn to Strap a Shoulder from an Expert

So a proper taping technique is important for both shoulder injury prevention and sport injury management in sports people and athletes.

I would like to share with you a video that shows a great technique for strapping the shoulder using Sports Tape, courtesy of highly experienced Sports Trainer, Cam Wray. As I have mentioned previously, Cam has been a trainer with many first class rugby teams such as England, South Africa, Australian Universities, the Australian Barbarians, Canada 7’s, Argentina 7’s and the Qld Reds rugby teams. I hope you like it!

How to Strap a Shoulder

As you can see from the video, Cam’s method is both simple and gives great support to the AC Joint.

In this technique the arm is slightly bent, with the hand resting on the hip and tape is applied as follows:

  1. Anchors are applied both over the shoulder and around the bicep,
  2. Apply 2-3 basket-weave strips both direction, criss-crossing the point of the shoulder to give the shoulder ligament support and protection.
  3. Apply 2-3 corkscrew strips starting from the nipple area, up and over the point of the shoulder and wrapping around the arm.
  4. Finish off with Elastic Adhesive Bandage over and around the arm & shoulder, and around the upper torso.

As well as using the correct shoulder taping technique, its also important to use quality supplies, so lets have a look at what is needed to complete the job.

 

What items do you need to Strap a Shoulder?

To strap a shoulder properly, you are going to need the following items:

Preparation to Tape a Shoulder

For optimum results when taping the shoulder, it is recommended to prepare the shoulder by doing the following:

  • Shave off any hair around the area on the shoulder being taped (Hairy guys only).
  • Apply Pre-Tape Spray to improve Tape Adhesion.
  • Cover the nipple with an adhesive foam ring for protection.

Correct Tape Tension

Shoulder Anatomy

Its also important for the athletes comfort and performance, that the arm is not taped too tight, as it will prevent the blood flow down the arm and become uncomfortable.

To strap a shoulder to the correct tension, you simply need to take care to lay the Rigid Strapping Tape on the skin with little to no tape with tension.

More “How to Strap” Articles?

In the first two articles of the SportStrap “How to Strap” series, we have looked how to prevent both ankle and knee injuries with some great strapping techniques.

In case you missed the articles, you can find them here:

Next week, we will take a look at how to prevent thumb injuries, and in particular “how to strap a thumb”.

If you found this article helpful please complete the following:

    • Subscribe to our Newsletter below to receive more “How To” articles as released.
    • Leave a comment below, to let me know:
      • Your experience with strapping a shoulder,
      • Or any questions you have about strapping shoulders!
    • Add your “Like” to the SportStrap fan page
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Have a most outstanding day,

Cade Arnel

SportStrap.com.au