The typical method for strapping your heels involves applying tape in a specific way to provide support and reduce strain. Here's how:
-
Apply the Center Piece: Position the center of a strip of tape directly under the heel. Apply it with maximum stretch. This piece provides initial support.
-
Apply the First Tape Strip: Starting from one side of the heel (where the center piece ends), apply the tape along the side of the Achilles tendon. Use a stretching motion as you apply. The tape should run upwards along the back of your leg.
-
Apply the Second Tape Strip: Overlap the first strip of tape by approximately 1 cm (about 0.4 inches). Apply it in the same way, stretching the tape and directing it along the side of the Achilles tendon. This provides additional support and reinforcement.
-
Secure and Finish: Gently rub the tapes together to ensure they adhere well to the skin and to each other. This helps to create a secure and cohesive strapping.
Important Considerations:
- Tape Type: Use athletic tape specifically designed for taping and strapping.
- Skin Preparation: Ensure your skin is clean and dry before applying the tape. Shaving the area may improve adhesion and reduce irritation.
- Tension: Finding the right tension is key. Too little and the tape won't provide adequate support. Too much and it could restrict circulation or cause discomfort.
- Individual Needs: The exact taping technique can be modified based on individual needs and the specific injury or condition being addressed. Consulting with a physiotherapist or athletic trainer is recommended for personalized guidance.
- Removing the Tape: Remove the tape carefully to avoid skin irritation. Adhesive remover can be helpful.
