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| Now That's a Nice Smooth Ankle Tape Job! |
Supplies: tuff skin, pre-wrap, heel & lace pads, 1 ½ inch white tape
Preparation: shave hair treat any cuts, blisters, etc.apply tuff-skin
Apply heel and lace pads over the distal Achilles and anterior joint line
Athlete Position: sitting on table, leg extended with the ankle in 90 degrees of
dorsiflexion.
Objective: provide medial/lateral support to ankle to prevent ankle sprains
Procedure: - Apply pre-wrap, wrapping from just below the belly of the calf muscle to the middle arch area.
- Two 1 ½ inch tape anchor around the lower leg proximal
- One 1 ½ inch tape anchor around the arch. Be careful around the base of the 5th metatarsal
- 3 to 4 stirrups and anchors alternating
o stirrups are applied posterior to anterior, running medial to lateral pulling the ankle into slight eversion.
o anchor strips are applied proximal to distal from the 2nd anchor placed before to hold down the stirrups.
- 2 heel locks – may be done “continuous”
- 1 figure 8
- 2 heel locks – may be done “continuous”
- 1 figure 8
- closing strips, distal to proximal starting around the arch area
Optional: It is acceptable in the ankle preventative taping to combine each pair of heel locks into one strip for efficiency, but only if wrinkles are avoided and tape tension is maintained.
Achilles Tendinitis Support Taping
Supplies: tuff skin, pre-wrap, heel & lace pads
1 ½ inch white tape, 3” Elastikon tape, 2” elastic stretch tape
Preparation: shave hair
treat any cuts, blisters, etc.apply tuff-skin apply heel and lace pads over distal Achilles and anterior joint line
Athlete Position: Lying prone, with distal leg extended off the end of the table, ankle plantarflexed slightly.
Objective: Provide support to the Achilles tendon by limiting dorsiflexion.
Procedure: - Apply pre-wrap, wrapping from just below the belly of the calf muscle to distal arch area.
- Two 1 ½ inch tape anchor around the lower leg proximal
- Two 1 ½ inch tape anchor around the distal arch.
- Two Check-Reins:
o starting from the arch anchors, run two strips 3” elastikon to the low-leg anchors, anchoring each distally and proximally, creating check-reins.
o pull each proximally to create tension.
o apply these in a slight ‘X’ fashion
- close this with 2” stretch tape with a series of heel locks and figure 8’s, ending with one white tape close-up strip.
Optional: 1. Elastikon strips may be replaced with 3 strips 1 ½“ white tape for practice purposes, one in the middle and two forming an X.
2. A help lift may also be used to further limit dorsiflexion and take pressure off the Achilles tendon.
Shin Taping
Supplies: tuff skin, pre-wrap,
1 ½ inch white tape
Preparation: shave hair
treat any cuts, blisters, etc.
apply tuff-skin and pre-wrap if necessary
Athlete Position: standing on table
Objective: Provide compression to the anterior low leg to relieve pain.
Procedure: - Two1 ½ inch tape anchors around distal tibia and fibula.
- Two 1 ½“ tape anchors around the proximal tibia and fibula.
- One medial, one lateral white tape strip running between the proximal and distal anchors.
- X-Pattern
o Starting distally, run oblique strips of white tape pulling from the medial strip to the lateral strip, and lateral to medial, alternating.
o Continue this proximally until the anterior low leg between all anchors is covered.
o The X pattern formed with the crossing strips should follow along the tibia.
- Finish by applying two more medial and lateral vertical strips, and two more distal and proximal anchors.
Optional: 1. You may also close the shin taping by covering the entire taping
with 2 or 3 inch stretch tape.
Knee Collateral and Hyperextension Taping:
Supplies: tuff skin, pre-wrap, heel and lace pad
1 ½ inch white tape, 2” elastikon, 3” stretch tape
tape block
Preparation: shave hair between mid-thigh and mid-calf area
treat any cuts, blisters, etc.
apply tuff-skin, heel & lace pads to the posterior knee, and pre-wrap
Athlete Position: standing on table with heel on block so knee is slightly flexed.
Objective: Provide support to an sprained collateral (MCL or LCL) ligament or support to the posterior knee structures by limiting extension.
Procedure: - Three1 ½ inch tape anchors around the mid thigh.
- Three 1 ½“ tape anchors around the mid calf.
Medial or Lateral Collateral Ligament support
o apply 3-6 strips of 2” elastikon in an ‘X’ fashion.
o cross the MCL or LCL at the joint line with each strip.
o Run each from the distal to proximal sets of anchors.
o Anchor each proximally and distally as needed, creating check-reins to maintain tension.
Hyperextension support
o apply 3-6 strips of 2” elastikon in an ‘X’ fashion, crossing the popliteal fossa each time.
o creating check-reins.
o Anchor each proximally and distally as needed, creating check-reins to maintain tension.
- Apply 3 to 4 close-up strips both proximally or distally to lock in check-reins.
- Close up the entire tape with 2 or 3” stretch tape.
Optional: 1. An Ace wrap may be used in place of stretch tape to close up the tape
job.
Knee Cruciate Taping:
Supplies: tuff skin, pre-wrap, heel and lace pad
1 ½ inch white tape, 2” elastikon, 3” stretch tape
tape block
Preparation: shave hair between mid-thigh and mid-calf area
treat any cuts, blisters, etc.
apply tuff-skin, heel & lace pads to the posterior knee, and pre-wrap
Athlete Position: standing on table with heel on block so knee is slightly flexed.
Objective: Provide rotational support to an injured knee cruciate (ACL or PCL) ligament.
Procedure: - Three1 ½ inch tape anchors around the mid thigh.
- Three 1 ½“ tape anchors around the mid calf.
De-rotational strips
o run one strip 2” elastikon from the anterior thigh laterally, crossing the knee posterior, ending anteriorly on the low leg.
o run one strip 2” elastikon from the anterior thigh medially, crossing the knee posterior, ending anteriorly on the low leg.
o Run each from the proximal to distal sets of anchors.
o Anchor each proximally and distally as needed to maintain tension and keep the tape ends from rolling.
o Apply 2-3 sets of de-rotational strips.
- Apply 3 to 4 close-up strips both proximally or distally to lock in de-rotational strips.
- Close up the entire tape with 3” stretch tape.
Optional: 1. An Ace wrap may be used in place of stretch tape to close up the tape
job.
I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!
Interested in more articles about frugal fitness?
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Stay Frugal & Fit My Friends!
Frugal Fitness World Wide Wellness
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I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!
Interested in more articles about frugal fitness?
Read My Posts:
Stay Frugal & Fit My Friends!
Frugal Fitness World Wide Wellness
Also visit the Affordable Marketing
