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How to Wrap a Sprained Ankle
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Question:
Q: What is the best way to prevent severe ankle sprains associated with basketball? Is taping a good preventative measure? Do the neoprene ankle supports sold in many sporting goods stores really work?
A: Prevention of Ankle Injuries Many ankle injuries, especially sprains, can be reduced by heel cord (Achilles tendon) stretching, strengthening of key muscles, improving neuromuscular control, choosing appropriate footwear, and, when necessary, proper taping or bracing. Heel Cord Stretching The athlete with a tight heel cord should routinely stretch before and after practice. To properly stretch the heel cord the ankle should be dorsiflexed and the knee fully extended to stretch the gastrocnemius muscle, and then the knee should be flexed to about 30° to stretch the soleus muscle. There should be at least 10° of dorsiflexion for normal ankle motion to occur. Strength Training Achieving both static and dynamic joint stability through strength training is critical in preventing ankle injury. A balance in strength throughout the full range of motion must be developed and maintained in each of the four muscle groups which surround the ankle joint. Neuromuscular Control Maintaining neuromuscular control is critical to prevention of injury to the ankle joint. Neuromuscular control relies on the central nervous system to interpret and integrate propriceptive and kinesthetic information and then to control individual muscles and joints to produce coordinated movements that collectively protect the joint from injury. This means the foot and ankle must respond quickly to any uneven surface condition. Ankle joint position sense can be enhanced by training on uneven surfaces or by spending time each day on a balance board, or wobble board. Footwear Proper footwear can be an important factor in reducing injuries to both the foot and the ankle. Shoes should not be used in activities for which they were not intended--for example, do not wear running shoes, which are designed for straight-ahead activity, to play basketball, a sport demanding a great deal of lateral movement. Preventive Ankle Wrapping, Taping, and Bracing There is some doubt about whether it is beneficial to routinely tape ankles that have no history of sprain. There is some indication that tape, properly applied, can provide some prophylactic protection. Poorly applied tape will do more harm than good. Tape that constricts soft tissue and blood circulation or disrupts normal biomechanical function can in time create unnecessary problems. Ankle bracing can also offer protection to the ankle joint. Certain braces may be effective in preventing lateral and inversion movement of the foot without inhibiting plantar flexion.Neoprene braces do not provide enough support to be effective. Bill Prentice, Ph.D., P.T., A.T.C. University of North Carolina
Click on Logo to heal a sprain ankle.
_____________________________________
Question:
Q: What is the best way to prevent severe ankle sprains associated with basketball? Is taping a good preventative measure? Do the neoprene ankle supports sold in many sporting goods stores really work?
A: Prevention of Ankle Injuries Many ankle injuries, especially sprains, can be reduced by heel cord (Achilles tendon) stretching, strengthening of key muscles, improving neuromuscular control, choosing appropriate footwear, and, when necessary, proper taping or bracing. Heel Cord Stretching The athlete with a tight heel cord should routinely stretch before and after practice. To properly stretch the heel cord the ankle should be dorsiflexed and the knee fully extended to stretch the gastrocnemius muscle, and then the knee should be flexed to about 30° to stretch the soleus muscle. There should be at least 10° of dorsiflexion for normal ankle motion to occur. Strength Training Achieving both static and dynamic joint stability through strength training is critical in preventing ankle injury. A balance in strength throughout the full range of motion must be developed and maintained in each of the four muscle groups which surround the ankle joint. Neuromuscular Control Maintaining neuromuscular control is critical to prevention of injury to the ankle joint. Neuromuscular control relies on the central nervous system to interpret and integrate propriceptive and kinesthetic information and then to control individual muscles and joints to produce coordinated movements that collectively protect the joint from injury. This means the foot and ankle must respond quickly to any uneven surface condition. Ankle joint position sense can be enhanced by training on uneven surfaces or by spending time each day on a balance board, or wobble board. Footwear Proper footwear can be an important factor in reducing injuries to both the foot and the ankle. Shoes should not be used in activities for which they were not intended--for example, do not wear running shoes, which are designed for straight-ahead activity, to play basketball, a sport demanding a great deal of lateral movement. Preventive Ankle Wrapping, Taping, and Bracing There is some doubt about whether it is beneficial to routinely tape ankles that have no history of sprain. There is some indication that tape, properly applied, can provide some prophylactic protection. Poorly applied tape will do more harm than good. Tape that constricts soft tissue and blood circulation or disrupts normal biomechanical function can in time create unnecessary problems. Ankle bracing can also offer protection to the ankle joint. Certain braces may be effective in preventing lateral and inversion movement of the foot without inhibiting plantar flexion.Neoprene braces do not provide enough support to be effective. Bill Prentice, Ph.D., P.T., A.T.C. University of North Carolina
