Athletic wrap tape is used to provide support, stability, and compression to muscles and joints, helping to prevent injuries and aid in recovery. Here's a guide on how to properly apply it:
1. Preparation is Key:
- Clean Skin: Ensure the skin is clean, dry, and free of oils or lotions. This maximizes adhesion.
- Trim Hair: Excess hair can interfere with the tape's ability to stick to the skin. Trim it for better results.
- Consider Pre-Wrap: For sensitive skin, apply a thin layer of pre-wrap (a soft foam underwrap) to protect the skin from irritation and friction.
2. Application Techniques:
- Apply Before Activity: For optimal adhesion, apply the tape approximately one hour before you start your activity.
- Anchor: Start by creating an anchor point above and below the area you want to support. This provides a secure base for the rest of the taping.
- Overlap: Overlap each layer of tape by about half its width. This provides consistent support.
- Tension: Apply the appropriate amount of tension. The goal is to provide support without restricting circulation. Too much tension can cause discomfort or even injury. Practice on a less sensitive area first to gauge appropriate tension.
- End on Skin: Always finish taping on the skin, not on the tape itself. This helps prevent the tape from unraveling.
3. Specific Examples (Ankle):
- Anchor: Place an anchor around the lower leg above the ankle.
- Stirrups: Start on the inside of the leg at the anchor, run the tape under the heel, and back up to the outside of the anchor. Repeat this 2-3 times, overlapping each strip. These stirrups provide medial/lateral support.
- Heel Locks: Start on the front of the ankle, run the tape around the heel, alternating from inside to outside, creating a figure-eight pattern. This provides further stability.
- Closure Strips: Finish by applying closure strips around the anchor to secure the entire application.
4. Removal:
- Don't Rip It Off: Gently remove the tape to avoid skin irritation.
- Use Baby Oil (If Needed): If the tape is difficult to remove, apply baby oil or adhesive remover to help loosen the adhesive.
- Remove Slowly: Peel the tape back slowly and carefully, supporting the skin as you go.
5. Important Considerations:
- Don't Overstretch: Avoid overstretching the tape during application, as this can lead to skin irritation or restricted circulation.
- Proper Tension: Apply appropriate tension depending on the injury or support needed. Consult a medical professional if unsure.
- Practice: Practice taping techniques to improve your skill and ensure proper application.
- Consult a Professional: For serious injuries, consult a doctor, physical therapist, or athletic trainer for evaluation and guidance on proper taping techniques.
By following these guidelines, you can effectively use athletic wrap tape to provide support, stability, and compression, helping to prevent injuries and aid in recovery.
