运动录音如何帮助您降低脚伤的风险

Whether or not you've ever sported tape, you've definitely seen ankle taping in action. You're watching a professional game or Olympic event, an athlete takes off their cleats, and there they are—two ankles fully bandaged in a white athletic tape wrap. And here's the thing: There's no apparentfoot injury or ankle sprain.

Athletic taping—literally wrapping adhesive tape around a joint—is a common and potentially effective tactic to limit the risk of foot and ankle injury, says格里高利Waryasz医学博士,二者, a sports medicine physician at Mass General Brigham and foot and ankle orthopaedic surgeon at Massachusetts General Hospital.

这是您需要了解的有关运动胶带如何有助于防止踝关节扭伤和脚部受伤的一切。

How Taping Works

While ankle taping won't actually "fix" underlying joint issues (like chronic instability, tendinopathies, etc.), it still can help lower the risk of foot injuries by offering support and stabilization.

"Think of tape as like a more mobile version of a boot, cast or brace. Sprains usually strike when a joint goes into excessive range of motion, stretching the ligaments beyond their capacity. Taping attempts to prevent your joint from going into these risky ranges of motion."

运动录音主要是通过防止关节向任何一个方向移动的方法。将磁带视为靴子，铸造或支架的更移动版本。当关节进行过多的运动范围时，通常会撞击，从而将韧带伸展到其容量之外。录音试图阻止您的关节进入这些风险的运动范围。

Because ankle joints are particularly vulnerable to injury, they are the most common areas that trainers and physical therapists tape on athletes.

即使是相对较小的关节，您的脚踝也做了大量的工作，以支撑您的整个体重，并朝着任何需要走的方向推动您的身体。因为它们是这样的移动关节，所以他们很容易扭曲和变太远，从而导致扭伤和压力。

Increasing proprioception, your ability to sense your body's position in any given environment, may also play a role. Proprioception is sometimes called the "sixth sense." For example, quickly changing directions and sprinting across an uneven grass field in soccer requires a certain degree of proprioception to avoid falling or injury. By enhancing this sense, you can improve balance and help better control your feet and ankles during sport activity.

Some types of taping also add compression to the joint to reduce swellingfollowing an ankle or foot injury并降低重伤的风险。

Types of Taping

有许多不同类型的运动录像带，但是有两个主要类别：

• Inelastic:非弹性或刚性胶带是白色胶带，通常称为McConnell胶带，它使脚踝在运动鞋或皮防滑钉中的移动性降低。这是使用的历史性录音技术之一，它为关节提供了最大的压缩和稳定性
• Elastic:Elastic tape has some stretch to it. People sometimes call it "kinesio taping." Rather than wrapping around the joint, the strips sit flat on the skin's surface in different arrangements. While you slightly stretch the tape before pressing it to your skin, it doesn't compress the area

Many athletes find elastic taping more comfortable and easier to move as compared with inelastic taping.

Still, it appears to provide benefits. Studies comparing the different types of taping have found that elastic taping resulted in a lower rate of ankle inversion compared with inelastic taping.

Three Steps for Effective Ankle Taping

For the best tape job, talk to your sports medicine physician, athletic trainer or physical therapist. They can do it for you or even give you a quick, expert tutorial so you can wrap in confidence. But to get you started, keep these strategies in mind:

1. Get the ankle in the right position:Before applying the athletic tape, move your ankle into a somewhat dorsiflexed (toes up towards face) position. Try to keep it there throughout the entire taping process
2. Use pre-wrap as a base layer:A thin foam, pre-wrap can make athletic taping a smoother process—especially for athletes with leg hair or sensitive skin. The pre-wrap acts as a barrier between the tape and your skin
3. 胶带紧绷，但不要太紧：你想让你的录音give serious support, but it should never limit your ability to jump, cut, run or be explosive. It should also never limit blood flow to your foot

Once you have the tape on, squeeze each individual toe. When you let go, your normal skin color should quickly return. If it doesn't, loosen things up.