How to Strap Ankles

Strapping your ankle serves two purposes: it supports an injured ankle and protects it from further injury, or it can protect your ankle from getting injured in the first place. Flexible athletic tape is your best option for strapping your ankles, because it is flexible and self-adhesive. Athletic tape is also designed specifically for athletic activity and will stand up well to sweat and motion. Consult your physician before exercising with an injured ankle.

Step 1

Wash your ankle and shin with warm soapy water, if desired. The soap and water will remove any debris from your skin and soften your leg hair to make it easier to shave.

Step 2

Shave the hair from your ankle and shin, up to the knee. Shaving will make the tape stick to your skin better, and make removal less painful.

Step 3

Dry your skin thoroughly with a clean towel. If you have dry-shaved your leg, wipe the excess hair from your leg with the towel. If necessary, rinse your leg first.

Step 4

Sit on a table with your leg extended and your foot flexed, with your toes pointing towards the ceiling.

Step 5

Remove the backing from approximately 6 inches of the strip. Press the exposed end against your ankle on the inside of your leg.

Step 6

Pull the tape as tight as possible and loop it around the sole of your foot to the other side. Press the tape into the sole of your foot and the ankle on the outside of your leg.

Step 7

Relax the tension in the tape and remove the rest of the backing. Press the tape against your shin and rub the tape; warm up the adhesive and make it stick against your skin.

Step 8

Remove the backing from approximately 6 inches of the second strip of tape. Press the exposed end against the ankle on the outside of your leg with the end pointing toward your toes.

Step 9

Pull the tape half as tight as you did for the first wrap. Loop the tape around the back of your heel to the inside of your foot and under your arch.

Step 10

Rub the tape into the back of your heel and your arch and relax the tension on the tape. Wrap the rest of the tape around to the top of your foot, where the foot meets your shin.

Step 11

Make sure the tape is flat with no wrinkles. Press and rub the tape to make it stick.

Step 12

Remove the backing from approximately 6 inches of the last strip of tape. Press the exposed end against the ankle on the inside of your leg with the end pointing toward your toes.

Step 13

Pull the tape half as tight as you did for the first wrap. Loop the tape around the back of your heel to the outside of your foot and under your arch.

Step 14

Rub the tape into the back of your heel and your arch and relax the tension on the tape. Wrap the rest of the tape around to the top of your foot, where the foot meets your shin.

Step 15