Ankle taping is a viable solution for the physically active who have an ankle sprain, or have a history of ankle sprains. Athletic ankle wraps prevent further damage and inflammation in an existing sprain by preventing unwanted movement, stretching and tearing of ligaments. A correctly wrapped ankle have the proper amount of immobilization, pressure, flexibility and protection.
Step 1
Place a 2-by2-inch square of nonstick dressing on the front and back of the ankle.
Step 2
Apply the pre-wrap around the ankle and foot in a criss-cross pattern. When you apply it on the left foot, the pre-wrap should begin on the left side of the ankle, wrap around the arch and bottom of the foot, cross up to the right side of the ankle, then wrap around the back of the ankle. Do this two or three times.
Step 3
Apply the pre-wrap in a circular fashion from the arch of the foot to approximately 2 inches above the ankle bones.
Step 4
Wrap two separate strips of athletic tape around the top portion of the pre-wrap, in a circular fashion. These strips work as an anchor for the next few strips of athletic tape.
Step 5
Apply three separate strips of athletic tape in a U-shape. On the left foot, the strip should begin on the left side of the anchor, go down to and around the heel of the foot, and end on the right side of the anchor.
Step 6
Wrap the tape in a circular fashion around the top of the pre-wrap to the bottom of the ankle, and around the middle portion of the foot. This long strip of tape will end across the top of the foot, and there will be some skin still visible between the arch and heel of the foot, as well as the back of the heel.
Step 7
Reverse the tape's direction. This is similar to Step 6, but begin at the top of the foot and end at the top of the pre-wrap, approximately 2 inches above the ankle bones.
Step 8
Apply tape around the heel of the foot, in a cone-like shape. This piece of tape will secure the surrounding tape in place. When you're finished, there should be no visible skin from the middle portion of the foot to approximately 2 inches above the ankle bone.
Tips and Warnings
- If the tape isn't sticky enough, or if you are having a hard time placing the tape, use quick-drying tape adhesive.
- Do not wrap the tape too tightly. Insufficient blood flow may interrupt the healing process and cause discomfort.
Things You'll Need
- Pre-wrap
- 1-inch athletic tape
- 2-by2-inch squares of nonstick dressing
Member Comments