According to the American Academy of Orthopaedic Surgeons, approximately 25,000 people each day experience an ankle sprain. Ankle sprains are a common injury that can occur in athletes and non-athletes. While you should seek medical treatment to prevent long-term problems, bracing or taping your sprained ankle can help provide support to your ankle during exercise.
Step 1
Prepare your ankle for taping -- this step is optional. Clean your ankle with soap and water. Use a razor to shave any hair from the affected ankle. This can help prevent athletic tape from sticking to your ankle -- making it more difficult to remove.
Step 2
Use pre-wrap -- this is another optional step. Pre-wrap is a light foam wrap that is designed to help prevent cuts and blisters that may be caused by athletic tape. Apply one layer of pre-wrap in a circular manor. Start at your ankle and wrap until you have reached the base of your toes -- do not wrap your toes.
Step 3
Apply two anchors of tape. Place two strips of athletic tape -- one just below your calf muscle and one on your forefoot -- just above the base of your small toe. These pieces of tape should be approximately 4 inches long and overlap slightly.
Step 4
Apply stirrups to your lower leg and heel. Start an anchor just below your calf muscle -- on the side of your leg. Run the athletic tape down your ankle, around your heel and up the other side to just below your calf muscle. Apply three to four more stirrups to your foot and ankle.
Step 5
Apply anchors in the shape of a horseshoe to your ankle. Apply two anchors. Start at your outside ankle bone and wrap the tape back around your Achilles tendon -- the tendon that connects your calf to your heel bone. Anchor the tape at your inside ankle bone.
Step 6
Apply two pieces of athletic tape around your heel bone diagonally and another two pieces horizontally to create a heel lock.
Step 7
Apply a layer or tape running from the top anchors -- just below your calf muscles down to the base of your toes. Wrap the tape in a circular motion.
Things You'll Need
- Pre-wrap
- Athletic tape
- Razor
References
- American Academy of Orthopaedic Surgeons: Sprained Ankle; March 2005
- College of the Canyons P.E. Department: Ankle Taping
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
