ANKLE PROBLEMS: TO TAPE OR NOT TO TAPE?
Friday September 1, 2017

7 ANKLE INJURY MYTHS: HOW TO GET BETTER FASTER

by Dr. Troy Vander Molen, PT, DPT

Taping AnklesAthletic taping for all sorts of conditions has become an extremely popular and somewhat controversial topic over the past few years. There is no doubt that new products have gained great popularity over the years. Do you remember the Olympics and all the colorful tape products adorning so many athletes? The use of flexible taping products has become a fashion statement almost more than an injury preventer or performance enhancer.

Many assume since Olympic athletes use tape, they should too. With the start of fall seasons, we’re frequently asked about taping ankles for football, volleyball, and cross country.  So let’s dispel seven myths you might have heard about taping so you can keep your student-athletes ankles safe and feeling good!

  • Myth #1: Athletic taping is a new, trendy practice. Though there’s a lot of new and trendy taping products available today, traditional athletic tape products have been used for decades to enhance stability and control ankle mobility. For many years it was a practice primarily reserved for people who had recently experienced an ankle sprain or had chronic ankle instability. Even the “newer” flexible taping products were originally invented in the 1970s by Japanese chiropractor Kenzo Kase.
  • Myth #2: I should lay off my ankle after injuring it. How you treat your ankle injury depends upon the nature and the significance of the injury. However, the research is clear: early movement is critical to enhancing the healing process after tissue injury. But, that movement must be controlled to prevent unnecessary stress on the healing tissue – stress that could further damage the tissue. For a time, that may require immobilization of the ankle while bearing weight on it, but, even then, movement via active range of motion is beneficial. With many ankle sprains, the stability provided by ankle taping reduces stress on those healing tissues, and you should be able to function with less pain and move more safely.
  • Myth #3: Taping my ankles should mask my pain. The use of athletic tape should never be done to mask pain, though it can certainly reduce it. If you are taped up and still experience pain with functional performance, you could still be causing damage to the tissues and interrupting the healing process. You should also understand that athletic tape loses some degree of support when it experiences the stresses of movement. The tension of the tape wears down and the supportive effects are minimized somewhat. Therefore, a re-application of tape may be necessary.
  • Myth #4: Ankle braces are better than ankle taping. Some people will choose to use an ankle brace instead of tape. I can understand why people consider this option. Though it has greater upfront cost, a brace can be easily and more quickly applied without the help of someone who is skilled at ankle taping. Ankle taping can also cause skin irritation, and no one likes that. However, ankle bracing has its cons too. Braces are usually bulker and may be hard to fit inside an athletic shoe. Because of this, some people find braces to be less comfortable than athletic tape.
  • Myth #5: Taping my ankles makes me more susceptible to injury to other lower extremity joints. Though you may hear claims otherwise, there is no evidence that taping or bracing makes you more susceptible to injuries further up the leg. These taping interventions also do not weaken ankles or make you more susceptible to ankle sprains in the future, although I still encourage people to eliminate the extra support when the body is ready to support itself independently so that you can stimulate better the body’s proprioceptive system (see Myth #6) used to enhance balance.
  • Myth #6: Taping or bracing my ankles is a good proactive measure to prevent injury. Over the years, I have seen many people – particularly volleyball players – use ankle braces prophylactically. In other words, the athlete doesn’t have a history of ankle problems but uses a brace anyway in hopes of preventing a common problem in her sport. Because the body uses neurological feedback from tissue movement to engage muscles – something called proprioception – I do not recommend using either athletic tape or braces if you’ve never had an ankle problem. Even if you are hypermobile, double-jointed, clumsy or feel weak, it would be best for you to develop the neuromuscular skills to prevent problems than to rely on external support.
  • Myth #7: Flexible taping (like Kinesio Tape, Rock Tape, and Spider Tape) are a good solution to ankle sprains. These “magic tapes” are definitely all the hype right now. If you aren’t familiar with flexible taping products, these tapes have elastic properties that mimic the flexible properties of human skin. This means that they allow for some “recoil” or pulling force on the skin and underlying tissues.

Though there are many questionable claims about the benefit of flexible tape, there is very little empirical evidence to support its use. The most current research indicates, though, that this intervention can help in two ways: swelling reduction and pain relief. However, flexible tape does not enhance performance, and – this is important – it does not provide the stability that many ankles require, particularly when attempting to compete while tissues are still healing after a recent ankle sprain.

If you want to learn more about kinesiology taping, you can read a previous article I authored on this LINK.

Osky High AT Room-8So, are you best off taping your ankle, bracing your ankle, or leaving it be? Like most things, it depends. If you are unsure about what is best for your individual circumstances, consult with your athletic trainer or physical therapist to find out which option is best for you.

We love being your resource for musculoskeletal issues, so once again we are going to make it easy for you to get the help you need without cost or obligation. If you have a history of ankle problems – whether you’re a current or former athlete – simply call into our office at 866-588-0230 and get scheduled for a brief, free injury consultation. Spots are limited, so call now using the code phrase “FREE KINETIC EDGE ANKLE SCREEN” to claim one of the few spots we have available. It will only take 20 minutes of your time, and you could find out something that saves you both money and pain.