Effects of Ankle Taping on Performance and Safety:
There are many benefits of ankle taping. It is very beneficial when it comes to preventing injuries.
There are several reasons why ankle taping may reduce the risk of injury. Here are some examples:
1) Ankle taping reduces impact forces which increases your body’s ability to absorb shock from impacts such as those caused during sports activities or other physical activity like running or jogging.
2) Ankle taping helps to protect against strains and sprains.
3) Ankle taping may decrease the chance of ligament damage due to repetitive use.
4) Ankle taping may reduce the risk of tendonitis (inflammation of tendons).
5) Ankle taping may reduce the risk of muscle strain due to repeated movement.
6) Ankle taping may reduce the risk of bone fracture due to repetitive movement.
There are several methods of ankle taping. You can tape your own ankles using the instructions provided by your medical professional, or you can have someone else do it for you.
There are many benefits to having someone else tape your ankles, such as if you feel that it is easier for you to move around with your ankles taped or if you feel embarrassed about your ankle because of the way it looks (i.e. painful skin disorder) and don’t want others to see it. Whether you tape your own ankles or have someone else do it, you can expect similar benefits.
There are several ways that ankle taping may be applied to the ankle and foot. You may choose to tape your ankle to provide support when you’re engaging in an activity that puts a lot of stress on your ankle, such as basketball, football, or working out at the gym.
You may want to wear an ankle brace when engaging in activities that are less physically demanding, such as going for a walk. It is best to speak to your medical professional about the best way to tape your ankles for your specific needs and physical limitations.
What does ankle taping do?
The question that keeps coming up is what exactly does taping do for you?
Taping in most cases gives extra support to an ailing joint or limb. Not only does it provide extra support, but it can also relieve pressure and reduce swelling. It is very common for athletes who suffer from arthritis to have their joint taped before they participate in their sports event.
Taping is very versatile. It is not just for the ankles.
You can tape various body parts such as knees, wrists, and elbows. You can also tape around body parts such as the waist. There are several ways that you can tape your ankles. Each method is designed to provide extra support and stability to your ankle and foot. The most common types of taping are:
• Ankle Packing: This type of taping is used to treat injuries such as sprains, strains and even fractures around the ankle area. The ankle is packed by removing pressure from the injured area.
This is especially important if you have a broken ankle, since packing will reduce the pain that you feel. This type of taping also helps to stabilize the joint and decrease pressure around the area, which helps to alleviate pain.
It should be noted that this type of taping should only be done if a medical professional has diagnosed you with a sprained or fractured ankle. If you do not have either of these conditions you could make your injury worse.
If you feel any sharp pains or tingling sensations while taping, then you should stop immediately and seek medical attention.
1) Begin by measuring the circumference of your foot at the level of your injury.
2) To do this, place a piece of adhesive tape around your foot making sure that it is tight, but not too tight.
Mark the spot where the two ends of the tape meet.
3) Find the measurement from the tape and use that to cut out a piece of cardboard that can be used to make a mold of your foot.
4) Create the mold of your foot by wrapping the cardboard around it and taping the mold together like a present.
5) Place your foot into the mold, making sure that it is comfortable and your heel is at the back.
6) Soak a rolled up hand towel in hot water.
7) Place the towel in the mold around your foot and seal the open end with tape.
8) Check the mold periodically to find out if your foot is still at the same level as it was before.
If it has gone down, add more hot water to the towel.
9) Wait for around 15 minutes, then carefully remove your foot from the mold.
10) Your foot should be nice and toasty. Use the mold of your foot to create an ankle support sleeve.
This will give you extra support and protection while your injury heals.
You can also use a non-elastic bandage to wrap around the mold of your foot and ankle if you do not wish to make a sleeve.
11) Place the mold of your foot on top of your ankle.
12) Tape the mold to your ankle.
13) The idea is to keep the foot mold in place so that it keeps the ankle stable and protects it from moving too much.
This type of taping can be used to treat injuries such as strains, sprains, or fractures. It is also very useful for anyone who participates in sports that require quick movements such as running, jumping, or turning.
Another common type of taping is called the Figure Eight Technique. This type of taping can be used to treat sprained or strained ankles.
1) Place a piece of tape around your ankle so that the sticky side is out.
2) Then place another piece of tape around your ankle so that the sticky side is facing towards you.
3) Finally place another piece of tape around your ankle, but have this piece go over the top of your foot.
4) The idea is to have a figure eight pattern with the tape around your ankle.
This type of taping provides extra support for your ankle since the tape is being used in a way that provides tension. This technique can also be used to treat injuries such as muscle strains or tendonitis.
The best way to prevent an ankle injury is to make sure you are physically prepared for any activity. If you do something that you are not sure that you can do, then don’t try to force yourself to continue the activity.
Some people have weak ankles as a result of an injury or illness such as cerebral palsy. In these cases, it is important to use the best treatment that works for you to prevent ankle injuries.
A sprain is a stretching or tearing of ligaments. Ligaments are the strong bands of fibrous tissue that connect two bones together at a joint.
Sprains are usually caused by a quick and forceful movement of the joint, causing the ligament to stretch or tear. This causes swelling, bruising, and pain around the joint.
A strain is a stretching or tearing of muscles or tendons. Tendons are the thick bands of fibrous tissue that connect muscles to the bones.
Muscles and tendons pull and move our bones in order for us to move.
Strains are usually caused by a quick and forceful movement of the muscle or tendon, causing the muscle or tendon to stretch or tear. This causes swelling, bruising, and pain at the muscle or tendon.
Most ankle injuries are sprains or strains. They can result from sports, falls, or just running around.
Sprains and strains can be very painful and it takes awhile before they feel better. The best way to recover from them is to rest, ice, wrap, and over the counter pain medications if needed.
It is important to try to keep your weight off of your injured ankle as much as you can. You do not want to make the injury worse by causing more damage to muscles or ligaments.
In some cases, ankle sprains and strains can be a lot more serious and may need the attention of a doctor. If you experience severe pain, swelling, increased bruising, or if your injured ankle looks deformed then you should get it checked out by a physician.
Other more serious ankle injuries include fractures and dislocations.
It is important that you return to your usual activities as soon as your doctor says it is okay. However, in order to prevent re-injuring yourself, you should follow these tips:
When returning to running, start out slow. Jog a few feet, then walk a few feet for a while.
Make sure your stride is slow and your foot lands underneath your body, rather than in front of it.
Strengthen your ankles by doing simple exercises. Try standing with one foot on top of a step (or block) about 2-3 inches high.
Raise your heel as much as you can without moving the rest of your foot. Then, lower your heel as much as you can without moving the rest of your foot. Do this as often as you can throughout the day.
When returning to sports, start out by jogging a little bit, then doing some ankle drills. For example, do some figure 8’s, circle to the left, and then circle to the right.
Be sure to move slowly and be careful.
If you’ve had several ankle sprains and strains, or if they just keep happening, you might want to look into getting an ankle brace. An ankle brace is a protective device that helps support your ankle.
They are good for preventing re-injury.
If you have had severe sprains or strains, or if they continue to happen, see your doctor. There are other treatments besides ankle braces that can prevent future injuries from happening.
More often in women than men, quadriceps tendonitis is an inflammation of the quadriceps tendon at the top of the leg or in the knee. It is caused by repetitive over use especially while not enough time is allowed for healing.
Frequently a patient can experience this due to sports injuries, especially involving jumping or quick starts and stops such as in basketball or tennis. Sitting for long periods of time on hard chairs can also contribute.
Pain, aching, or burning sensation at the top of the thigh and sometimes along the side of the knee. Pain is usually made worse by exercise, and relieved by rest.
Diagnosis is usually from your physician or sports medicine doctor based on your medical history and physical examination. X-rays are usually unnecessary unless there is a doubt about the diagnosis or any bone problems.
Anti-inflammatory medications such as ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin can help relieve pain and swelling.
Ice massage, ultrasound, and hot/cold therapy can help to relieve pain and swelling.
Also, stretching and strengthening exercises should be performed to strengthen the muscles around your knee. Your physician or sports medicine doctor will help you with these rehabilitation exercises.
When should I seek further treatment?
If your pain worsens or increases, you should seek further medical attention.
There are special shoe inserts and orthopedic devices that can be ordered by your physician or podiatrist to help alleviate the pain and stress on your foot.
When should I see a foot doctor?
Seek further medical attention if you have any of the following:
An open fracture – a broken bone pierces the skin.
A closed fracture – a bone is broken but no skin is broken.
Severe pain in the foot and toes, numbness, or discoloration.
The foot feels longer or shorter than the other.
Inability to walk on the foot.
An injured ankle or foot will often swell with an injury. Swelling can happen within minutes of an injury or slowly creep up on you during the course of a day.
Swelling is your body’s natural response to an injury. It is the body’s way of protecting itself from further injury. But swelling also makes it more difficult for a doctor to accurately assess an injury. It is very important that you try to keep the injured part elevated as much as possible. If you begin to notice swelling, do not walk on the injured part. Seek medical attention as soon as possible.
Sprained ankle or foot:
When a sprain occurs, the ligaments in the foot or ankle become overstretched or torn. There are different grades of sprains depending on the severity of the injury.
The more mild sprains are overstretched injuries that cause pain but do not necessarily prevent you from putting weight on the foot. With these types of sprains, an injured person can often walk on the foot immediately after an injury. A severe sprain is a complete tear of the ligament. This type of sprain causes severe pain and prevents you from putting any weight on the foot. With either type of sprain, swelling immediately follows the injury and often comes with bruising.
Sprains often occur when playing sports. An athlete will push off or twist the foot in such a way to put too much force on the ligaments of the foot or ankle.
This causes the ligament to stretch or tear. Often the athlete will feel a “pop” at the time of injury. This is the ligament tearing.
Sprains can also be caused by accidents or falls.
Pain in the foot or ankle.
Swelling may or may not be present.
Bruising may be present.
Difficulty or pain when walking.
Rest, ice, elevation, and over-the-counter pain medication are all that most patients need for treatment of a sprained ankle or foot.
Additional treatment for a severe sprain may include an injection of numbing medication into the injured area followed by a cast or splint to allow the ligament to heal.
When to Contact a Physician:
Seek medical attention if you experience any of the following:
An open wound with the bone exposed.
A broken bone that is not stable or protruding from the skin.
A broken bone that has gone through the skin.
Inability to move the foot or ankle.
Over-the-counter pain medication does not reduce your pain.
You have other injuries that require medical attention.
Fractures of the Foot or Ankle:
Fractures are breaks in the bones. There are many types of fractures including hairline, greenstick, oblique, and displacement.
A “hairline” fracture is a very small split in the bone that is only visible under close inspection. A “greenstick” fracture is a break in only one direction. Because the bone is not broken in two, but simply cracked, a greenstick fracture may often heal on its own without surgery. An oblique fracture juts out at an angle. A “displaced” fracture occurs when the fragments of the broken bone are no longer aligned. A “reduced” fracture is when the bone fragments are aligned and a cast may be used to hold the bone in proper position during healing.
When a bone breaks or fractures, it may not be possible to move the foot or ankle. Severe pain is also likely.
In some cases, you may hear a snap or pop when the bone breaks. Severe bruising may develop in the area of the injured foot or ankle.
Cannot weight bear.
Deformity of the foot or ankle.
Disruption of the usual anatomy of the foot or ankle.
Possible open wound.
Toe Fractures: Most toe fractures are very simple and can often be treated with a splint. A splint is a cast like bandage that holds the toe in proper position until it heals.
If the fracture is severe, surgery may be required to realign the broken bone.
Nail Fungus: A common problem, this fungal infection thrives in warm, damp places. In addition to being unattractive, the disease can be painful and extremely difficult to treat.
Antifungal medications are required for treatment.
Calluses: A callus is an accumulation of dead skin cells. They tend to form on areas of the foot that are repeatedly subjected to friction or pressure.
While some calluses are merely unsightly, other types can be quite painful. Special creams and tools can be used to remove calluses. If this is unsuccessful, a doctor may perform a procedure to shave off the layers of hardened skin.
Achilles Tendon: The tendon of the largest muscle in the back of the leg, this tendon allows you to move your foot downward and point your toes. A severe sprain or tear of this tendon may require surgery.
Posterior Tibial Tendon Dysfunction: This condition is common in women with low arches. The tendon becomes inflamed and painful, resulting in a sharp pain under the foot when walking.
The inflammation may subside with rest. Rest, ice, and over-the-counter pain medication are often the mainstay of treatment. Injections of corticosteroids may also be given to relieve inflammation.
Plantar Fasciitis: The thick band of fibers connect the heel bone to the toes. This thick band of fibers becomes inflamed and painful in this condition.
While it usually occurs in middle-aged overweight people, athletes are also susceptible. Rest, ice, anti-inflammatory drugs, heel pads, and stretching are all treatments for this condition. In more severe cases, the doctor may perform surgery to remove part of the damaged tissue.
Bone Spur: This sharp mass of bone can form anywhere on the bones of the foot. Bone spurs on the feet can be very painful.
The main symptom is pain, but in some cases there may not be any pain. They can be diagnosed with an x-ray. There is no treatment for bone spurs. Pain medication can help with the pain. In severe cases, surgery may be an option to remove the spur if it is causing pain due to its location.
Plantar Warts: A common viral infection of the skin, a wart may occur on any part of the foot. While they are generally harmless, they are very difficult to get rid of and can be extremely painful.
Plantar warts are not caused by insects. Over-the-counter salicylic acid products will help to remove the wart over time. If this is unsuccessful, your doctor can remove it. If unsuccessful, burning off the wart may be necessary.
Treatment for a callus is typically conservative. A callus shaver can often remove minor buildups.
Rubbing the callus with an emery board or pumice stone can sometimes even smooth out the area. Moisturizing the area can help prevent the build up of dry, hardened skin. Applying a moisturizer before putting on socks and shoes can help as well.
Achilles Tendonitis: This inflammation of the Achilles tendon can be quite painful and may require a period of rest to heal. Over-the-counter anti-inflammatories or icing the area may help to relieve the pain.
If these methods are unsuccessful, your doctor may inject the inflamed area with a corticosteroid. In more severe cases, surgery may be required to remove part of the inflamed tendon.
If none of these measures work, a doctor may try to shave the callus down. In more stubborn cases, a doctor may perform a procedure known as a “inversion procedure” in which the top layer of skin is literally turned inside out in order to eliminate the hard, dry skin that tends to form a callus.
This generally takes about a year to heal and will leave a permanent scar in the area.
Morton’s Neuroma: This is a condition that causes a thickening of the tissue in the web space between the third and fourth toe. The thickening of this tissue leads to a painful neuroma, or tumor, within this space.
The usual treatment for a neuroma is to perform surgery on the area to remove the neuroma. In more severe cases, a doctor may recommend surgically cutting out part of the callus to relieve pressure on the tendon.
Blisters: The two most common types of blisters are “hot spots” and “partial thickness burns.” Hot spot blisters are caused by friction between your skin and your shoe.
This may be done using a local anesthetic and a scalpel, or it may be done using a laser to burn away the tissue. This condition is fairly uncommon, but is usually seen in people who are often on their feet, such as runners or soldiers. They pop up quickly and are filled with a clear or whitish liquid. These blisters are generally harmless unless they get infected, so it’s best to leave them alone.
In the case of a “partial thickness burn” blister, the skin is actually burnt and there will be some redness around the area. This blister should be punctured to let out the fluid and should then be covered in airtight bandage to protect the skin from sand and other contaminants.
Partial thickness burns are more common, and occur when the skin is literally burned by heat or by chemicals. This may be treated using a local anesthetic and a scalpel to cut out the burned tissue and then using skin grafts to patch up the area.
In more serious cases, this may require a skin graft from another part of the body. A partial skin graft is generally only used as a last resort. The blister should then be left to heal. In the case of a particularly large blister, the doctor may actually need to cut it open to alleviate the pressure on the foot. This is called an “epidermal split.” This procedure should only be done if the blister is painful or likely to become infected.
There is some debate over whether or not to drain blisters.
While blisters are uncomfortable and annoying, they are generally not life-threatening. Some people believe that draining a blister prolongs the healing process because it’s creating more skin to heal and can lead to more scarring.
Others believe that leaving a blister untouched and just covering it up is pointless because it will quickly fill with dirt and gravel, causing an infection. In either case, it’s generally believed that blisters should be left uncovered so that they can “breathe.”
A black toenail, also called “avascular necrosis,”
The most important thing to do if you get a blister is to take care of it properly, lest it become infected. This may be done using a sterilized needle to puncture the blister and letting out the fluid.
It is generally recommended that you do not remove the top layer of your skin unless absolutely necessary. Swimmers’ blisters are very similar to common blisters and are usually treated in much the same way. is caused when the blood supply to the nail is cut off and the tissue dies. This condition usually occurs after some sort of trauma to the area. Black toenails should be left alone unless they become really painful. If they are painful, a doctor may use a drill or laser to open up the area and drain out any blood or fluid that has accumulated in the area.
If you notice that the skin around your blister is turning black, you likely have a toenail infection.
When changing your sock or bandage, if you feel any moisture around the blister, or any redness or heat, get yourself to a doctor immediately as it is an indication of an infection.
This can occur in the worst-case scenarios of the above injuries if left untreated. The onset of an infection means that bacteria are in your body and are causing your body harm.
A serious infection should be seen by a doctor immediately.
Ingrown toenails are caused when the corner or side of the toenail begins to grow into the surrounding skin. This should not be done if you do not have proper experience as ripping off the top layer of skin can cause an infection.
The pain will persist and should be dealt with by a medical professional.
The only thing that should be done to an ingrown toenail is trimming the overgrown corners of the nail. This can sometimes be done using just your fingers, if the corner of the nail is soft to the touch.
If it is hard, you may need scissors or clippers. Do not try to cut too much off at once as your toe could bleed a lot. Go slow and stop if you experience excessive bleeding. Clean and bandage the area to prevent infection.
Athlete’s foot is a fungal infection that can be incredibly itchy. It is highly contagious and can be spread through direct contact with the skin of an infected person as well as via towels, shoes, etc.
Wearing shoes that really fit well and dry your feet can help prevent athlete’s foot as can keeping yourself clean and dry.
Before trimming your toenails, soak your feet to soften the nail. You can do this by filling a basin with warm water and soaking your feet for about 10 minutes.
Alternatively, you can run warm water over your feet in the sink. Do not use hot water as it can burn the skin and do more damage than good.
Every now and then, you’ll get a painful black dot on one of your toenails. This is a bruise that has come from hitting your toe badly against something.
There is no real treatment for a toenail bruise as it will eventually go away on its own. Applying an ice pack or taking an over-the-counter pain reliever can help with the pain while it heals.
Well-fitting shoes are vital to your health and safety. Ill-fitting ones can cause bunions, corns, blisters, and other problems for your feet.
If your shoes are a little bit too tight, you can buy some over-the-counter pads to stick inside them to “stretch” them out a bit. In the long run, you’re going to want to get new shoes though.
If your nails are soft and tend to tear, peel, or crack easily, you may have a mild case of hypothyroidism. If you have any of these issues, or think you do, get yourself to a doctor.
Soaking your feet in warm water can relax your muscles and relieve tension in your feet. Soak your feet for at least five minutes, up to half an hour.
Use a pumice stone or exfoliating mitt to remove any dead skin cells on your feet. Dry your feet thoroughly after soaking and apply a moisturizer. This condition is easily treatable with medication. If left untreated, it can lead to a decrease in your metabolism and weight gain.
Toenails grow much more slowly than fingernails, so you’ll find that the best way for you to maintain their length is by using clippers. Clippers can be purchased from most drug stores or beauty supply shops, there are many different types, but as a general rule of thumb you should buy the largest size that fit comfortably in your hand.
While it’s always best to see a podiatrist, there are certain signs that you should look for if you think you need to see one. Extreme pain in your feet, legs or back are the most common sign.
Any redness, swelling, or heat in that area can be a sign as well. Also watch out for numbness or tingling in your feet.
If you are overweight, you put a tremendous amount of extra pressure on your feet every day. This can lead to bunions, corns, calluses, and other foot issues.
Be sure to watch your weight and try to exercise regularly. If you start to notice any of these problems, make an appointment with a podiatrist.
If you get a cut on or near your foot, make sure you keep it clean and follow up with an antibiotic ointment to prevent infection. There are many bacteria that live in our daily lives and all it takes is a cut for them to get in and make you sick.
Clean the wound with warm, soapy water or an antiseptic wipe.
It is very important to keep your toenails clipped and your feet clean. Fungus grows under dirty, damp nails and can even spread throughout the rest of your body.
Wearing the wrong type of shoe can cause a corn or callus to form on the underside of your foot. To prevent this, try to wear thick socks and make sure you get properly sized shoes.
It can be quite painful and difficult to get rid of if you ignore it, so be sure to keep those toenails clean!
If you want the best experience when you’re treating fungal toenail issues, make sure you have a proper nail file. You can go to a store and get one that’s made out of different materials, such as glass or stone.
By now your feet should be clean and soft. Take a small handful of lotion and spread it evenly across the bottom of both feet.
This will keep your feet moisturized, which will prevent cracking and bleeding.
You’re finished! Try to do this every two or three days to have the softest feet around!
NOTE: If you have any serious foot issues such as Diabetes or Neuropathy, please seek professional help when performing these tasks. Although, you can just use a regular metal one.
If you don’t have a nail file at home already, you can also go to a store and get an electric one that will do the job for you.
Doing your own pedicure can be extremely easy and fun, in addition to saving money. If you have any open cuts or wounds, please do not use a razor, stick to using a file instead.
If you experience any pain or discomfort NEVER try to fix it yourself, please see and foot specialist as soon as possible.
Now that your feet are nice and clean, you’ll want to use a foot soak to help soften the skin. There are several different recipe options out there, but here’s one that you can try at home:
1 Cup Warm Water
2 TBSP Baby Oil
3 drops of Lavender Essential Oil
Mix all ingredients in a bowl until it forms a smooth liquid. Fill a basin with warm water and add the mixture until it covers your feet.
Soak your feet for at least 15-20 minutes and then pat dry.
This process will help soften hard skin and open your pores so it’ll be easier to remove dead skin cells. After soaking, you may notice that your skin is pink or red, but this will go away after the outer layer of skin has been removed.
After soaking, you’ll want to use a metal foot scraper to remove dead skin. This can be purchased at any drug store or online.
Make sure the one you get is made out of metal so you can scrape off everything on the surface. This is a very important step as it will not only remove the top layer of dead skin, it will also help exfoliate and keep your feet smooth in the future.
The process for removing the dead skin is pretty simple. Hold the metal scraper at a slight angle and gently scrape off the dry skin.
You can also use this as an opportunity to shave any ingrown toenails. If it starts to hurt, you’re working on a sensitive area and should stop immediately.
For extra moisturizing and softness after the foot mask, try using lotion or coconut oil. Both are great for your skin and will help replenish the moisture that was lost in the mask.
With these easy techniques, you can have soft feet without having to pay for a salicylic acid treatment at the spa. If you suffer from severe dry skin, foot fungus or other foot issues, it might be a good idea to see a podiatrist or physician.
These methods will work great for those with minor foot problems and will keep your feet comfortable all summer long!
You can also do these masks weekly, but this isn’t necessary as your skin won’t be shedding as much and you’ll be able to skip a week or two here and there. Just remember to apply lotion or coconut oil to keep your feet extra soft.
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Sources & references used in this article:
The effects of ankle taping and ankle bracing on vertical jump performance in healthy elite female soccer players by LM STROUP – 2000 – rave.ohiolink.edu
Effect of ankle taping and bracing on vertical ground reaction forces during drop landings before and after treadmill jogging by BL Riemann, RJ Schmitz, M Gale… – Journal of Orthopaedic & …, 2002 – jospt.org
Comparison of support provided by a semirigid orthosis and adhesive ankle taping before, during, and after exercise by TA Greene, SK Hillman – The American Journal of Sports …, 1990 – journals.sagepub.com