Basketball｜how to strap your foot to prevent a sprained ankle
A useful guide on how to use a sports bandage and tape to prevent a sprained ankle when you’re on the court.
If you’re a basketball fan who’s been eagerly waiting for basketball courts to reopen, the last thing you want is a sprained ankle. Sprained ankles are one of the most common injuries among basketball players. We have put together a useful guide on how to use a sports bandage and tape to prevent a sprained ankle when you’re on the court.
Sprained ankles don’t just affect basketball players – many people also sprain their ankle while hiking or walking down steps. Minor sprains result in redness and swelling, while severe sprains can cause pain when walking. Research has shown that 30% of people who sustain a sprained ankle will experience a recurrent sprain due to torn ligaments, which increase susceptibility to sports injuries.
The most effective way to prevent a sprained ankle is to use a sports tape to strap your ankles and support the joints. In this video, chief physiotherapist Bosco Hing Nin Leung will show you how to strap your ankle to reduce the risk of sprain injuries on the court.
How to strap your ankle
1. Starting at the forefoot, wrap a sports bandage around the foot. This will ensure that hair will not come into contact with the adhesive surface of the tape. Next, form an anchor by applying a circle of tape over the top of the bandage, approximately 3 inches above the ankle.
2. Place the foot at a 90-degree angle, and make a stirrup by applying a strip of tape in a U shape, starting at the anchor and going underneath the foot until you reach the other side. This helps to support the sides of the foot and has a balancing effect when your feet touch the ground.
3. Next, make a figure of eight, starting at the anchor and passing the middle of the joint until you reach the other side of the anchor. The figure of eight helps to support the midfoot and reduces the impact on the joints if you lose your balance.
4. Apply a circle of tape to stabilize the base of the foot, and then pull the tape around the ankle, passing the instep and sole, until you reach the other side of the ankle to form a heel lock. Finally, work upwards in a clockwise direction to form an anchor.
5. To ensure proper circulation, squeeze a toenail for 3 seconds. If the skin underneath does not return to its original colour within 3 seconds, the bandage should be looser.
Full video guide on strapping
籃球｜5個步驟教你包紮腳踭預防拗柴
Rigid support strap
Rigid support strap designed to strap joints or muscles which have been weakened during your workouts.
Adhesive, non-elasticated, 3.75 cm x 10 m white or black tape. Handy when strapping up joints and muscles for support and protection
Protective foam strap
Protective foam strap designed for protecting your skin before applying adhesive tape.
7 cm x 20 m foam support tape. Handy when wrapping joints and muscles so that you do not hurt your skin when removing adhesive tape after your sport session.