The ankles support much of the body's weight and are responsible for providing balance and support during impact due to a jump, running or turning suddenly. As a result, ankles can be injured very easily, especially as a result of athletics. Ankles that have become sore due to an injured muscle, tendon or ligament can be given additional support using athletic tape. This tape can not only help relieve pain but can prevent further damage to an already weakened joint.
Step 1
Prepare the ankle for taping. This can be done, according to Trails, by first applying a quick-drying form of tape adhesive to the ankle. After the adhesive has dried, take two 2-inch-by-2-inch pieces of nonadhesive dressing and place one on top of the ankle and the other underneath the ankle, positioning it so it is just above the heel.
Step 2
Apply prewrap to the ankle. The first layer of prewrap should be applied in a figure-eight formation, with the loops being formed around the ankle and under the arch of the foot, the American Orthopedic Foot and Ankle Society explains. Start with the prewrap above the ankle and then wrap it around the back of the ankle, just above the heel. Then, when you get back to the top of the ankle, wrap around the arch of the foot, just in front of the heel. Apply three layers of prewrap in this way. Additional prewrap can be applied to further support the foot by applying sequential loops of prewrap from the arch of the foot to above the ankle bones.
Step 3
Anchor the prewrap using two strips of athletic tape. The first strip of athletic should overlap with the top edge of the prewrap on the ankle. The second strip of athletic tape should be placed just below the first strip.
Step 4
Anchor the back of the arch. To do this, take three strips of athletic tape and apply them in a "U" shape to the back of the arch. The first strip should begin on the outside ankle bone, go straight down the leg and travel under the foot, just in front of the heel, then terminate on the inside ankle bone. The second strip should be placed just in front of the first strip and overlap with the first "U" shape of athletic tape, and the third strip should overlap with the front of the second strip.
Step 5
Apply a heel-lock by wrapping athletic tape in a figure-eight formation around your ankle and the front of your heel, using the same pattern that you used for the prewrap. This will make your ankle and heel move in unison and can prevent hyperextension of the ankle joint, Trails explains.
Step 6
Apply one layer of tape continuously to the entire wrapped area of your ankle and foot. Start at the top and loop around the leg until you reach the foot. Then, wrap the foot, starting at the back of the heel and gradually working your way forward until you reach the front of the arch.
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