How to Tape a Sprained Ankle

Gary Johnstone Education


Key Summary
KEY SUMMARY
Taping a sprained ankle provides crucial support, reduces re-injury risks, and aids recovery. Learn the proper taping method and key tips here.

Taping a sprained ankle can provide critical support, limit movement, and speed up recovery. Here's how to do it properly.

A sprained ankle can occur from a simple misstep or during vigorous sports. Taping provides the stability needed to prevent further injury while allowing for some mobility. Learning the right technique is key to ensuring your ankle heals properly.

Materials You’ll Need

  • Athletic tape (2.5 cm wide)
  • Pre-wrap (optional for sensitive skin)
  • Scissors

Preparation

Before starting, make sure your foot and ankle are clean and dry. Apply pre-wrap around the ankle to protect the skin if you have sensitive skin or if you plan to keep the tape on for an extended period.

Step-by-Step Taping Process

Here is a simple step-by-step guide to taping your ankle:

  1. Start with two anchor strips: Wrap one strip of athletic tape around the ball of the foot and another around the lower leg, just above the ankle.
  2. Apply stirrups: Place three strips of tape from one side of the anchor on the leg, under the foot, and up the other side. This stabilizes the ankle.
  3. Add figure-eight wraps: Start from the inside of the ankle, wrap across the top of the foot, under the arch, and return to the other side of the ankle. This helps lock the ankle in place.
  4. Use heel locks: Apply tape around the back of the heel, looping it around the ankle. Repeat on both sides to increase stability.
  5. Finish with covering strips: Place additional strips to cover any open areas, making sure the tape is snug but not cutting off circulation.

Video Demonstration

For a more detailed visual guide, check out the video below that demonstrates the taping process:

Aftercare and Removal

When you’re ready to remove the tape, carefully cut it off, taking care not to injure the skin. If you notice irritation, redness, or pain while the tape is on, remove it immediately and consult a healthcare professional.

Why Taping is Effective

Taping is commonly used in sports and physical therapy to protect against ankle sprains. According to a study from the Journal of Foot and Ankle Research, taping helps reduce the risk of re-injury and can aid in functional recovery after an ankle sprain.

For more information on ankle injury prevention, visit our Ankle Pain or Functional Testing services pages.

Charcot Arthropathy Quote

"Taping a sprained ankle helps stabilize the joint, allowing for controlled movement while reducing the risk of further injury during recovery."

— Up and Running Podiatry

References

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