To stop your ankles from rolling in, you can try taping them for support.
Understanding Ankle Rolling (Pronation)
When ankles roll inwards, it's called pronation. This is often caused by weak muscles or improper foot mechanics, and it can lead to discomfort and injury. Providing external support like taping can help control the movement and provide stability.
Taping for Ankle Support
Here’s how taping can help prevent your ankles from rolling in:
- External Support: Taping provides external support that limits the range of motion that causes your ankle to roll inwards.
- Improved Stability: With proper taping, you add stability to your ankle joint, minimizing excessive movement.
- Reduced Risk of Injury: Taping reduces the chance of sprains and strains, which can occur with ankle rolling.
How to Tape Your Ankles
Here's a general guide on how to tape your ankles using high-quality, 1-inch athletic tape:
- Prepare Your Ankle: Clean your ankle with soap and water, and shave any hair in the area for better tape adhesion.
- Pre-Wrap (Optional): You can apply a thin layer of pre-wrap before the tape to protect your skin.
- Anchor Strips: Place two anchor strips around your lower leg, just above the ankle bone, and around the arch of your foot.
- Stirrups: Starting from the inside anchor, run tape down the inner side of the ankle, under the heel, and up the outer side, back to the anchor. Repeat with two more stirrups, slightly overlapping each one.
- Heel Locks: Start at the back of your ankle, run the tape under your heel and around the front of your ankle, forming a figure eight. Repeat this heel lock once or twice.
- Closing Strips: Finish by applying closing strips over the stirrups to secure them.
- Check for Comfort: Make sure the taping feels snug but not too tight. You should still have good circulation.
Note: This is a basic taping pattern. Consulting a physical therapist or athletic trainer is best to get a customized pattern based on your specific needs.
Example Taping Pattern
| Step | Action | Description |
|---|---|---|
| 1 | Prepare the area | Clean and, if necessary, shave the ankle area. |
| 2 | Apply Pre-Wrap (Optional) | A thin layer of pre-wrap will help protect the skin. |
| 3 | Apply Anchor Strips | Place two anchor strips, one around the lower leg and the other on the arch of your foot. |
| 4 | Apply Stirrups | Starting from the inside anchor, run the tape down, under your heel, up the outer side, back to the anchor. Repeat 2 times. |
| 5 | Apply Heel Locks | Run the tape from the back of the ankle, under the heel and around the front in a figure eight pattern. Repeat 1-2 times. |
| 6 | Apply Closing Strips | Secure stirrups and heel locks with finishing strips. |
| 7 | Check Comfort | Ensure comfortable, but snug fit with good circulation. |
When to Seek Professional Help
If you continue to have problems with your ankles rolling in, consider seeking professional help from:
- Physical Therapist: A physical therapist can assess the underlying causes and recommend exercises and treatments to strengthen your ankles.
- Podiatrist: A podiatrist can evaluate your foot structure and recommend orthotics or other treatments.
- Athletic Trainer: An athletic trainer can provide sports-specific exercises and guidance on proper taping techniques.
By implementing these methods, particularly taping, you can significantly reduce instances of your ankles rolling in and take the steps needed to prevent future occurrences.
