Rugby ankle taping is important to prevent injuries in such a high-impact sport.
As a rugby player, I have learned the hard way that playing with protected ankles is no joke.
Let me share behind-the-scenes hacks to get you on the field and not on the sidelines.
Why Ankle Taping Matters in Rugby
You see Jonny Wilkinson’s show-stopping pre-match ritual? There is a reason for it.
Proper ankle taping can mean the difference between scoring that match-winning try or sitting in the physio room.
Rugby is all about sudden direction change and absorbent tackles-your ankles take hell for leather.
That’s where taping comes in, providing that extra stability and support.
Understanding the Basics: Ankle Anatomy and Rugby Risks
Let’s start by getting to know a few things about our ankles before we dive into taping techniques.
Your ankle is a pretty complex joint with some strong but easily overstretched or even torn ligaments.
In rugby, lateral ankle sprains are just so common. That’s the kind of roll you make to the side.
Knowing this helps us target our taping for maximum protection.
What You’ll Need: Essential Taping Materials
Here’s what should be in your taping kit:
- Athletic tape (the rigid kind)
- Pre-wrap or under wrap
- Scissors
- Adhesive spray (optional, but helpful)
Pro tip: KT Tape‘s also great for additional support, especially during rehab.
Step-by-Step: The Closed Basket Weave Technique
This pattern is considered the gold standard of ankle stability in rugby. Here’s how you apply it:
- Start with a clean, dry ankle
- Apply pre-wrap from mid-foot to mid-calf
- Use anchor strips around the leg and foot
- Create stirrups from the inside ankle to the outside
- Add horizontal strips, alternating with stirrups
- Finish with heel locks for extra support
Keep in mind that anything worthwhile takes time and practice. At first, it may seem a little clumsy, but don’t worry you will perfect it.
The Figure-8 Method: Quick and Effective
When you’re short on time, the figure-8 is your go-to:
- Start at the arch of the foot
- Wrap up and around the ankle in a figure-8 pattern
- Repeat 2-3 times for solid support
This method’s great for improving proprioception – your ankle’s awareness of its position.
Heel Lock: The Secret Weapon
Want to level up your taping game? Master the heel lock:
- Start at the arch, moving towards the heel
- Circle the ankle and come back to the starting point
- Repeat on both sides of the ankle
This technique is key for preventing those nasty ankle rolls during sidesteps.
Best Practices for Effective Ankle Taping
Here’s what Dr. James Robson, Scotland’s rugby team doc, always emphasizes:
- Prep the skin properly – clean and dry is crucial
- Apply tape with consistent tension – not too tight, not too loose
- Cover all vulnerable areas without restricting movement
- Combine taping with ankle strengthening exercises for best results
Remember, taping’s not just about the tape – it’s about creating a stable foundation.
Beyond Tape: Alternative and Complementary Methods
Kinesiology taping’s gaining popularity in rugby circles.
This can support the muscles while improving circulation without restricting movement.
An alternate option is to use a brace, particularly for recurring ankle injuries.
But nothing beats a well-taped ankle for that custom fit and support.
When to Call in the Pros
When your ankle issues prove chronic or you’ve sustained an injury, don’t be a hero.
Get advice from a sports physio or the medical staff at your team.
They can provide personalized taping techniques and rehab plans.
World Rugby, besides International Rugby Players, stresses adequate management of the injuries.
Kicking off with a proverb – prevention is better than cure, they claim, in regard to rugby injuries.
These rugby ankle taping techniques will not get you benched, but playing out.
Fine-Tuning Your Taping Technique
Now that we have gone over the basics, let’s break down to some pro tips that will really give you some additional edge in taping.
Tension is Everything
Getting the right tension in your tape is crucial. Too tight, and you’ll restrict blood flow. Too loose, and you won’t get the support you need.
Aim for about 50-75% stretch on your tape. It should feel snug but not uncomfortable.
The Art of Layering
Layering your tape is key for maximum support. Start with a base layer, then add support layers, and finish with closing layers.
This multi-layered approach mimics the natural support structures in your ankle.
Adapting Your Tape Job to Your Position
Different positions in rugby put different stresses on your ankles. Here’s how to adapt:
- Forwards: Focus on stability. Use extra heel locks and figure-8s for scrums and rucks.
- Backs: Emphasize flexibility. Use more elastic tape to allow for quick direction changes.
Taping for Rehabilitation
When coming off an injury, the medical tape needs are entirely different. Here is how it goes:
- Stabilize with less restricting taping and gradually increase the level of support.
- You should have a higher application of kinesiology tape to facilitate the good flow of blood, therefore helping reduce swelling.
- Team with your physio to fine-tune your taping as you progress through rehab.
The Mental Game: Taping as a Pre-Game Ritual
Ever wonder why Jonny Wilkinson is so particular about his taping routine?
Taping can be about more than just the physical preparation; it can also become an essential mental practice that prepares you for the next game in focus.
Staying Updated: Latest Innovations in Rugby Taping
There is no end to advances in sports medicine. Stay caught up in 2024 with some of the latest developments.
- Smart tape with embedded sensors to track ankle stress during play
- Eco-friendly, biodegradable athletic tape options
- Custom 3D-printed ankle supports based on individual player scans
Keep an eye on World Rugby’s medical bulletins for the latest approved taping methods and materials.
Beyond Taping: Holistic Ankle Care for Rugby Players
Remember, taping is just one part of a comprehensive ankle care routine. Don’t neglect:
- Regular ankle mobility exercises
- Proprioception training (try standing on one foot with your eyes closed)
- Strength work targeting the muscles around your ankles
Taping in Different Environments
Playing conditions can affect your taping needs:
- Wet weather: Use extra adhesive spray and consider waterproof tape
- Hot conditions: Be mindful of sweat – use more anchors and check tape integrity often
The Future of Ankle Protection in Rugby
In the future, there will be more importance put into customized prevention of injuries.
When AI knows you’re playing style and injury history to advise you on which taping technique is just right for you.
Until then, mastering these taping techniques will have you best in the game.
Remember, a good ankle taping can be the difference between lifting up that Rugby World Cup and watching from the sidelines at Twickenham or Eden Park.