Ankle sprains or strains are common sports injuries, according to the International Society of Clinical Rehabilitation Specialists. Ankle injuries also frequently occur during normal daily life activities, so knowing basic wrapping techniques is a useful skill. Taping during a sporting event may help prevent injury, whereas taping an ankle after an injury will help reduce swelling, provide support to the joints, and prevent further injury to the ankle. Taping should be a part of an overall rehab and treatment plan, for without prompt treatment and rehabilitation a chronic ankle problem can develop.
Taping Without Padding
Step 1
Place ankle in a neutral position, bent at a 90-degree angle.
Step 2
Pre wrap around the ankle, starting near the ankle bones, which are called malleoli. Wrap around the ankle and foot in a figure 8 pattern. The wrap should span from just under the ball of the foot to two to three inches above the malleoli.
Step 3
Create anchors by separately looping the athletic tape around the top and bottom of the pre wrap.
Step 4
Create a stirrup by placing tape outside of the top anchor and pulling it down around the foot and up to the other side of the anchor, or in a U shape. Repeat this process until there are three strips or stirrups.
Step 5
Wrap around the ankle and foot with either strips of tape or the roll. The more often this is done the easier it will be to keep the tape on the roll.
Step 6
Apply tape in a figure 8 pattern until most of the foot between the anchor straps is covered.
Step 7
Reverse the direction of the tape for extra support.
Step 8
Apply a heel lock by wrapping the tape around the ankle and moving the tape down and around the heel. The tape will come across the top of the ankle, down around the heel, and then the tape is pulled up firmly toward the Achilles tendon. The heel can be left open or closed in with the heel lock. The direction of the original sprain will determine if the heel is locked in a medial or lateral direction.
Taping with padding
Step 1
Cut two U or horseshoe shapes out of felt. The U should be large enough to surround the ankle bone.
Step 2
Spray ankle bones with tape adhesive.
Step 3
Press felt padding around both ankle bones with the open part facing up toward the knee.
Step 4
Tape the same way as without padding.
Tips and Warnings
- Consider buying an ankle brace if this is a chronic problem. It will save time before each activity. Wear the tape only during increased activity. Include taping as part of a regular rehab program.
- If the toes are a darker color than the unwrapped foot or become white, the tape is wrapped too tightly around the ankle. If there is severe swelling, consider an elastic bandage over athletic tape. Persistent swelling or inability to weight bear is a sign of a more serious problem and needs prompt medical attention.
Things You'll Need
- Pre Wrap
- Athletic tape
- Felt padding, ½ inch thick
- Scissors
- Quick drying tape adhesive
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