These people may need protective film barriers or hypoallergenic adhesive fabric to protect the skin. Some people have allergies to the adhesive tape despite it being hypoallergenic. The greatest support for tape occurs in the immediate 15-20 minutes after taping, so try taping any ankle injuries just before your warm up. If you are experiencing anterior knee pain during activities of normal living such as walking or going up and down stairs, then you should tape your kneecap joint for all your waking hours. Ankle braces are more cost effective in the long run and are a good option for training whilst you may still opt to tape for games. Taping provides good support but can be expensive if used extensively. If your ankle sprain is severe you may have recurrent instability that will require ongoing support during sport. Braces can also be used with tape post ankle sprain for extra support if required. Taping is always the method of choice for anterior knee pain and for the first few weeks after returning to sport after an ankle sprain. Generally taping provides greater stability than braces. Sport & Spinal Physiotherapy has a wide range of sports tape, adhesive fabric and protective films for all your taping needs. Occasionally, protective film barriers may also be required to protect the skin from the adhesive. For long periods of taping, hypoallergenic adhesive fabric is often used underneath sports tape to provide a base to which the tape can better adhere as well as prevent skin damage from the tapes adhesive. The taped area should be clean-shaven – just below mid-shin level to the ankle joint for ankle taping, and 5cm above and below the patella for kneecap taping. Make sure your skin is clean of oils and creams. It is an effective short term solution to the problem, but for a long-term fix, physiotherapy to improve muscle length and strength, and podiatry with custom moulded orthotics are often required. Taping with the low dye method helps support the fascia allowing sufferers to walk without pain. It is an overuse injury commonly caused by excessive pronation (flat feet), rigid feet (high arched feet), poor foot biomechanics, poor footwear, muscle tightness and muscle weakness. When placed under too much stress, the plantar fascia stretches too far and tears. Plantar Fasciitis is an inflammation of the plantar fascia, a thick fibrous band of tissue at the bottom of the foot, which runs from the heel to the base of the toes. Taping of the kneecap joint can help improve patella tracking by improving VMO function, often resulting in less pain. This places stress to the structures around the patella resulting in pain. This is because the inside thigh muscle (VMO) has poor function and the kneecap tends to track laterally during loading activities. Often with anterior knee pain, there is a muscle imbalance that results in patella maltracking (not staying centred) during movement. In this situation it is important to protectively strap the ankle, especially if you wish to continue running and playing sport. The best way to prevent future sprains is to have strong supporting muscles around the ankle but in some circumstances this is not enough and we need to support the ankle externally. Once an ankle has been sprained and the ligaments damaged, that ankle will be less stable and more susceptible to future sprains. The descriptions below on the principles of taping, skin preparation, bracing, tape application and tape removal can be applied to any injury but are directed in particular to anterior knee pain, plantar fasciitis and ankle sprains. We may apply certain taping techniques for these injuries to reduce pain with exercise often allowing you to make an early return to sport. So if you have an injury, you should see a physiotherapist at Sport & Spinal Physiotherapy and your physio will demonstrate the appropriate taping technique, if required, for your particular injury.Īnkle sprains, plantar fasciitis and kneecap pain (patellofemoral pain) in particular benefit from taping. However, an accurate diagnosis is the key, as different injuries require different taping techniques even in the same body part. Many injuries benefit from taping for support and improved muscle activation for positional changes.
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