ANKLE INJURIES
are among the most common issues in sports, and proper taping can make a significant difference in both preventing and managing these injuries. Whether you're an athlete, a coach, or a physiotherapist, knowing how to tape an ankle effectively is a valuable skill.
In this guide, we’ll walk you through the process, step by step, so you can confidently tape an ankle for sport.
Why Tape an Ankle?
Taping an ankle serves several purposes:
Support: It provides stability to the ankle joint, reducing the risk of sprains.
Prevention: Regular taping can help prevent re-injury, especially for athletes with a history of ankle sprains.
Rehabilitation: Taping offers support during recovery, allowing the athlete to continue participating in sports while protecting the injured area.
What You’ll Need
Athletic tape: Preferably non-elastic, around 1.5 inches wide.
Pre-wrap (optional): A foam underwrap that protects the skin from irritation, especially if people are allergic to latex.
Adhesive spray (optional): Helps the tape adhere better to the skin.
Scissors: For cutting tape.
Ankle pads (optional): To cushion any vulnerable areas.
Check out our Video here
Step 1: Prepare the Ankle
Start by ensuring the ankle is clean and dry. This helps the tape adhere properly and reduces the risk of skin irritation. If the athlete has sensitive skin or if you’re planning to tape regularly, consider applying pre-wrap to protect the skin.
Step 2: Apply the Anchor Strips
Anchor strips are the foundation of your tape job. Start by wrapping a strip of tape around the lower leg, just above the ankle bones (malleoli). This should be snug but not too tight. Next, apply a second anchor strip around the midfoot, just below the arch. These anchors will hold the other strips in place.
Step 3: Create the Stirrup Strips
Stirrup strips provide lateral support to the ankle. Start on the inside of the leg, at the anchor strip, and bring the tape down under the heel and up the outside of the ankle. Repeat this process two or three times, overlapping each stirrup slightly to ensure even support.
Step 4: Add the Figure-Six
The figure-six pattern adds stability and restricts excessive movement. Start on the inside of the ankle, just above the arch, and wrap the tape across the foot, under the arch, and then around the front of the ankle. Bring the tape back across the foot to form a “six”. Repeat this process for added support.
Step 5: Apply Heel Locks
Heel locks are crucial for stabilizing the ankle, especially during lateral movements. Begin on the inside of the ankle and wrap the tape around the heel, crossing over the front of the ankle and back under the heel. Repeat this on the other side to lock the heel in place. This step prevents excessive inversion and eversion, which are common causes of ankle sprains.
Step 6: Secure the Tape Job
Finish the taping by applying a few more anchor strips around the lower leg and midfoot to secure the stirrups, figure-eights, and heel locks. Ensure that all tape ends are smoothed down to prevent them from coming loose during activity.
Step 7: Check for Comfort and Circulation
After taping, ask the athlete to stand up and move their ankle. The tape job should feel supportive but not overly tight. Check for any signs of impaired circulation, such as numbness, tingling, or discoloration. If any of these occur, remove the tape and reapply it more loosely.
Step 8: Test the Tape Job
Before the athlete engages in full activity, have them do some light movements, such as walking, jogging, or performing ankle rolls. This will help ensure that the tape job is effective and comfortable.
Tips for Effective Taping
Practice makes perfect: The more you practice taping, the better you’ll become. Try taping a few ankles before game day to get comfortable with the technique.
Know your athlete: Some athletes may prefer a more rigid or flexible tape job, depending on their injury history and sport.
Communicate: Always ask the athlete how the tape job feels and make adjustments as needed.
When Not to Tape
While taping can be highly effective, it’s not always the best solution. Avoid taping if the athlete has:
Open wounds: Taping over cuts or blisters can lead to infection.
Severe swelling: Taping a swollen ankle can restrict blood flow and worsen the condition.
Acute injuries: For fresh injuries, focus on rest, ice, compression, and elevation (RICE) before considering taping.
Ankle taping is a valuable skill that helps prevent injuries and supports recovery. By following these steps, you'll be able to provide effective support for athletes, helping them stay safe and perform at their best.
Remember, the goal is to provide stability without compromising comfort or circulation. so take your time and always check the final result.
Happy Taping!
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