Taping an ankle provides immediate stability and support, helping to prevent the sprains that occur during sudden cuts or uneven landings. This method has been a staple in sports medicine for decades, offering a reliable way to protect the joint by limiting excessive inversion and eversion. Before you begin, ensure your skin is clean and dry, and have athletic tape, pre-wrap, and scissors ready to create a secure and comfortable fit.
Preparing the Ankle and Skin
Effective taping starts with proper preparation, as this foundation determines how well the tape will hold and function. Skipping this step can lead to premature slipping or skin irritation, which defeats the purpose of the support. Follow these steps to get the ankle ready:
Clean the skin with soap and water to remove oils and sweat, then dry thoroughly.
Apply pre-wrap or a underwrap layer to protect sensitive areas from adhesive friction.
Trim any excess hair around the ankle if it might interfere with tape adhesion.
Starting with Anchor Strips
The initial strips set the stage for the entire taping process, creating a secure base that prevents the tape from rolling or shifting. These anchors stabilize the application before you address the specific movements you want to restrict. Pay attention to tension and alignment during this phase to ensure everything sits smoothly against the skin.
Begin by placing a strip of tape horizontally across the ankle, just below the bony protrusions of the ankle bones. Smooth it down firmly to lock the pre-wrap in place, creating a stable starting point for the subsequent strips. This horizontal anchor acts as a foundation, preventing the tape from curling up during activity.
Applying Stirrup Strips for Lateral Support
Stirrup strips are the core of ankle taping, running down the outside and inside of the ankle to mimic the shape of a stirrup and resist rolling. These strips are critical for preventing inversion injuries, where the foot turns inward and strains the lateral ligaments. Proper technique here ensures the support is effective without being overly restrictive.
To apply the first stirrup, start on the outside of the ankle, just below the lateral malleolus. Pull the tape down across the heel and attach it to the inner side of the foot, creating a triangular shape that supports the outer ankle. Repeat this on the medial side, starting near the base of the fifth metatarsal and pulling down to secure the inner arch, forming a mirror image for balanced protection.
Securing the Heel and Reinforcing Motion Control
After establishing the stirrups, additional strips around the heel and lower leg enhance stability and keep the tape anchored during dynamic movements. This step helps lock the heel in a neutral position, reducing the risk of awkward twists that could lead to injury. Ensuring these strips are smooth and taut is essential for comfort and performance.
Apply a figure-eight strip around the heel, crossing over the Achilles tendon area to secure the rear foot. Then, add horizontal strips near the top of the calf and ankle to create a "closed basket" weave that limits excessive dorsiflexion and plantarflexion. Overlap each strip by half its width to maintain consistent tension and avoid gaps where support might fail.
Finishing Techniques and Skin Checks
Completing the taping process involves finalizing the edges and ensuring the entire structure functions as intended without causing discomfort. A poor finish can lead to peeling tape or skin irritation, so attention to detail is just as important as the initial application. Take your time to smooth every edge and test the range of motion.
Fold the ends of the tape over themselves to create a clean, rounded edge that won't catch on clothing or skin. Gently move the ankle through its natural range of motion to confirm the tape feels supportive but not overly tight. If any areas feel loose or cause pain, adjust or replace that section immediately to maintain integrity throughout activity.
