Preventing Ankle Sprains: Brace vs. Tape

Working college basketball as an athletic trainer, very frequently I get asked, “What’s better? Should I get my ankles taped or braced?”  If you ask any basketball player with a history of ankle injuries, they most certainly prefer one of the two methods to keep their ankles stable and injury-free. However, while either method may keep the ankle in check, some believe that taping or bracing the ankles can cause injuries elsewhere in the body. So should you get taped for practice, game, or your next YMCA pick up game?

As ankle sprains are the most common athletic-related injuries¹, most of us have dealt with one at some point or another. For those of us with a history of lateral ankle sprains, adding the support of taping or bracing has been repeatedly shown to reduce the risk of future ankle sprains throughout the literature¹. Interestingly enough, there have been a good number of studies that have shown that folks with no history of ankle sprain see no difference in the rate of ankle sprain with support¹.

There’s also the discussion of whether or not restricting the movement of the ankle can negatively affect other joints, specifically the knee. The ankle absorbs force from the ground, and if taping restricts the ability of the joint to do so, it may be transmitted to the knee, risking further injury to the knee. However, while this is a common train of thought (and makes sense when considering a joint that’s supposed to be mobile is being restricted), there is very limited evidence available that supports or refutes this notion¹.

As a clinician, I prefer if athletes choose braces, as they’re more cost- and time-efficient over the course of a season. However, I’m a firm believer in the power of the mind, and if an athlete is convinced that tape is more effective for him/her… let’s tape you up!

-Chip Wintringham

Kaminski TW¹, Hertel J, Amendola N, Docherty CL, Dolan MG, Hopkins JT, Nussbaum E, Poppy W, Richie D; National Athletic Trainers' Association. National Athletic Trainers' Association position statement: conservative management and prevention of ankle sprains in athletes. J Athl Train. 2013 Jul-Aug;48(4):528-45.

The Dynamic Duo: Football and Track

The skills needed to be successful at the NFL combine are the same skills that make a good track athlete. Many of the events even mirror each other directly. The 40-yard dash and the indoor 60-meter race, high jump and the vertical jump test, long jump and the standing long jump test, the bench press and the pushing power of the shot put….

224 of the 256 players selected in the 2015 NFL Draft played at least two sports in high school. Of those 224, 63% of them participated in track and field and 48% of them played basketball where the quickness and cutting agility skills are honed. (usafootball.com)

In a country where many parents are forcing their kids into sports specialization at an earlier age, studies show this is hurting the chances of their kids being successful. Not only because of the obvious mental burn out, but cross training gives certain sport specific muscles a break preventing overuse injury.

But not all sports are created equal. Cross training in track and field directly correlates to a successful football career. By perfecting basic movement skills in the off season, staying in shape, and working fast twitch muscle fibers, players are putting themselves in line for a successful football season and are preparing themselves for a stand out combine performance. Tracking Football’s database of over 300,000 players even includes track and field performance data in their Player Athletic Index scores.

The list of successful football players with track backgrounds is extensive. Jalen Ramsey, Sammy Watkins, Julio Jones, Leonard Fournette, Rashad Greene, Jadeveon Clowney just to name a few. Putting out top track times allows a wide receiver to outrun his defender; a linebacker to keep up with his target, a defensive end to sack the QB.

In the chaos and time crunch of many football practices, the importance of practicing the basics of speed can be forgotten. Track and field fills this gap and reinforces the good techniques and habits necessary to kick ass on the field. So, when thinking about ways to take your football career to the next level, think track.

-Emily De Lena