How to Tape an Ankle Like a Pro: A Step-by-Step Guide for Athletes

Ankle injuries are incredibly common, especially among athletes. Whether you’re a seasoned competitor or a weekend warrior, understanding how to properly tape an ankle can be invaluable for both injury prevention and support during recovery. While professional evaluation and treatment from a doctor, physical therapist or certified athletic trainer is always the best course of action, this guide provides a detailed, step-by-step process for taping an ankle, mimicking techniques used by athletic trainers. Remember, this information is for educational purposes only and does not substitute for professional medical advice. If you have sustained an injury, seek qualified medical care.

Why Tape Your Ankle?

Ankle taping provides several benefits:

* **Support and Stability:** Tape limits excessive range of motion, helping to stabilize the ankle joint and prevent further injury, especially inversion sprains (when the foot rolls inward).
* **Proprioceptive Feedback:** The tape provides sensory input, enhancing your awareness of your ankle’s position and movement, which can improve balance and coordination.
* **Reduced Pain:** By limiting painful movements, taping can help reduce pain and discomfort, allowing you to participate in activities with more confidence.
* **Return to Play:** Taping can provide enough support to allow an athlete to safely return to play after a minor ankle injury, while they are being evaluated and treated.

Important Considerations Before You Begin

Before you grab the tape, keep these crucial points in mind:

* **Consult a Professional:** If you have a significant ankle injury or persistent pain, see a doctor, physical therapist, or certified athletic trainer for a proper diagnosis and treatment plan. Taping should *not* be a substitute for professional care.
* **Contraindications:** Do *not* tape your ankle if you have any of the following:
* A fracture or suspected fracture
* A severe sprain (Grade II or III) without medical evaluation
* A dislocation
* Circulatory problems or peripheral artery disease (PAD)
* Sensory deficits (numbness or tingling)
* Skin irritation, open wounds, or allergies to tape
* **Skin Preparation:** Proper skin preparation is essential to prevent irritation and ensure the tape adheres correctly. Clean the area thoroughly with soap and water. Shave any hair that might interfere with the tape. Apply a skin adherent spray (such as Mueller Tuffner Pre-Tape Spray) to improve tape adhesion. If you have sensitive skin, use a pre-wrap (such as Mueller M-Wrap) to protect your skin from the adhesive.
* **Tape Selection:** Use high-quality athletic tape, typically 1.5 inches wide. White athletic tape is the standard choice. Cohesive bandages (self-adhering wraps) can provide additional support but generally are not as effective as athletic tape for limiting motion.
* **Proper Technique:** Incorrect taping can be ineffective or even harmful. Follow the steps carefully and practice to improve your technique.
* **Monitor Circulation:** After applying the tape, check your toes for any signs of impaired circulation, such as numbness, tingling, excessive swelling, or coolness. If you experience any of these symptoms, remove the tape immediately.

Materials You’ll Need

* **Athletic Tape (1.5 inches wide):** Several rolls will be needed.
* **Pre-wrap (optional but recommended for sensitive skin):** One roll.
* **Skin Adherent Spray (optional but recommended):** A can of spray.
* **Scissors:** For cutting the tape.
* **Razor (if needed):** For shaving the ankle area.
* **Soap and Water:** To clean the skin.

Step-by-Step Ankle Taping Guide

Follow these detailed instructions for taping your ankle:

**Step 1: Preparation**

1. **Clean and Shave (if necessary):** Wash the ankle and lower leg thoroughly with soap and water. If there is hair present, shave the area from mid-calf to the base of the toes. Ensure the skin is completely dry before proceeding.
2. **Apply Skin Adherent (optional):** Hold the skin adherent spray about 6-8 inches from the skin and apply a light, even coat to the area that will be taped. Allow it to become tacky (usually a few seconds).
3. **Apply Pre-Wrap (optional):** If using pre-wrap, start at the base of the toes and wrap up the ankle to mid-calf. Apply it in a smooth, even layer, overlapping each layer by about half its width. Avoid pulling the pre-wrap too tightly, as this can restrict circulation.

**Step 2: Anchor Strips**

Anchor strips provide a base for the rest of the taping. You’ll need two anchor strips.

1. **Lower Anchor:** Start on the lower leg, a few inches above the ankle bone (malleoli). Wrap the tape around the leg, overlapping the beginning of the tape by about half its width. The tape should be snug but not constricting.
2. **Foot Anchor:** Start on the top of the foot, just behind the toes. Wrap the tape around the foot, overlapping the beginning of the tape. Ensure this anchor is not too tight, as it can restrict circulation to the toes.

**Step 3: Stirrups**

Stirrups are the most critical part of the taping, providing support against inversion. You’ll need 3-4 stirrups, depending on the level of support required.

1. **First Stirrup:** Start on the inside of the lower leg anchor (medial side). Run the tape down the inside of the ankle, under the heel, and up the outside of the ankle (lateral side) to the lower leg anchor. Pull the tape firmly, but not so tight that it causes discomfort or restricts circulation. The goal is to provide support against inward rolling of the ankle. Anchor the tape securely to the lower leg anchor, overlapping each layer of tape.
2. **Second Stirrup:** Repeat the process, slightly overlapping the first stirrup by about half its width. Apply the same amount of tension. The goal is to ensure that you cover the lateral malleolus.
3. **Third Stirrup (and Fourth, if needed):** Repeat the process again, ensuring that each stirrup is applied with the appropriate tension and overlaps the previous one. If the lower leg or heel are not fully covered by tape, apply a fourth stirrup as well. For particularly unstable ankles, you can add a fourth stirrup. Ensure equal tension on each one.

**Step 4: Heel Locks**

Heel locks further stabilize the ankle and prevent it from shifting. You’ll need 2 heel locks – one medial and one lateral.

1. **Medial Heel Lock:** Start on the inside of the lower leg anchor. Run the tape diagonally down across the front of the ankle, under the heel on the inside, and then up and around the back of the heel. Continue across the front of the ankle again, back to the starting point on the lower leg anchor. It should form a figure-six pattern around the heel. Smooth the tape down to prevent wrinkles.
2. **Lateral Heel Lock:** Start on the outside of the lower leg anchor. Run the tape diagonally down across the front of the ankle, under the heel on the outside, and then up and around the back of the heel. Continue across the front of the ankle again, back to the starting point on the lower leg anchor. Again, ensure a smooth application to prevent wrinkles. Overlap tape on the previous heel lock to secure.

**Step 5: Figure-Eights**

Figure-eights provide additional support and connect the foot and lower leg anchors. You’ll need 2-3 figure eights.

1. **First Figure-Eight:** Start on the top of the foot anchor, on the inside of the foot. Run the tape diagonally across the front of the ankle, around the back of the ankle, and then diagonally across the top of the foot to the outside of the foot anchor. Then, run the tape under the arch of the foot and back to the starting point on the inside of the foot anchor. This forms a figure-eight pattern. Repeat this two more times for a total of 3 figure eights, each overlapping the previous figure eight by half the width of the tape. Ensure the ankle and foot are both secure and that the tape is applied firmly but without constricting circulation.

**Step 6: Closing Strips (Circumferential Closure)**

Closing strips secure all the previous layers of tape and provide a finished look. You’ll need several closing strips to cover the entire taped area.

1. **Overlap the lower leg anchor.** Run the tape around the lower leg, over the top of the ankle taping. Repeat, overlapping by approximately half of the tape’s width, until the upper anchor and the tape below it are fully covered.
2. **Overlap the foot anchor.** Run the tape around the foot, over the top of the ankle taping. Repeat, overlapping by approximately half of the tape’s width, until the foot anchor and the tape above it are fully covered.
3. **Check Circulation.** Check the circulation by pressing on the toenail beds. The color should return within 2 seconds. If it does not, the tape may be too tight, and you may need to remove it and start over. Be mindful of sensations of numbness, tingling or sharp pains.

Important Considerations During Application

* **Tension:** Apply consistent tension throughout the taping process. Too much tension can restrict circulation, while too little tension will provide inadequate support. Practice to develop a feel for the appropriate tension.
* **Wrinkles:** Avoid wrinkles in the tape, as they can cause discomfort and skin irritation. Smooth the tape down as you apply it.
* **Overlap:** Overlap each layer of tape by about half its width to ensure consistent support and prevent gaps.
* **Ankle Position:** Keep the ankle in a neutral or slightly dorsiflexed (toes pointed up) position throughout the taping process. This helps to prevent the tape from restricting range of motion excessively.
* **Athlete Feedback:** Regularly ask the athlete for feedback on comfort and tightness. Adjust the tension as needed to ensure a comfortable and supportive fit.

Tips for Success

* **Practice Makes Perfect:** The more you practice, the better you’ll become at taping ankles. Use practice tape (which is less expensive) to hone your skills.
* **Watch Videos:** Watch videos of athletic trainers taping ankles to visualize the techniques and identify any areas where you might be struggling.
* **Start Simple:** If you’re new to taping, start with basic techniques and gradually progress to more complex applications.
* **Customize the Taping:** Adapt the taping technique to the specific needs of the athlete and the injury. For example, you might add extra stirrups for more inversion support or heel locks to limit plantarflexion.
* **Monitor the Tape:** Regularly check the tape for signs of loosening or irritation. Re-tape the ankle as needed.

When to Remove the Tape

Remove the tape if:

* **You Experience Increased Pain:** If the taping causes more pain or discomfort, remove it immediately.
* **You Experience Numbness or Tingling:** These symptoms indicate impaired circulation and require immediate tape removal.
* **The Tape Becomes Loose or Wet:** Loose or wet tape will not provide adequate support.
* **You Develop Skin Irritation:** Remove the tape if you notice any signs of skin irritation, such as redness, itching, or blistering.

Ideally, the tape should be removed shortly after activity and/or at the end of the day. Leaving it on overnight is generally not recommended.

Removing the Tape Safely

* **Use Tape Scissors:** Use blunt-nosed tape scissors to carefully cut the tape away from the skin. Avoid pulling or tearing the tape, as this can irritate the skin.
* **Cut Away From the Skin:** Cut the tape in a direction away from the skin to minimize the risk of skin irritation.
* **Moisten the Tape (if needed):** If the tape is difficult to remove, try moistening it with water or using a tape remover spray. This can help to loosen the adhesive.
* **Clean the Skin:** After removing the tape, clean the skin with soap and water to remove any residual adhesive. Apply a moisturizer to soothe the skin.

Alternative Ankle Support Options

While taping is a valuable tool, other ankle support options are available:

* **Ankle Braces:** Ankle braces provide adjustable support and are often preferred for chronic ankle instability or for athletes who need long-term support. They come in various styles, including hinged braces and lace-up braces.
* **Compression Sleeves:** Compression sleeves can provide mild support and proprioceptive feedback. They are often used for minor ankle sprains or for athletes who want to prevent swelling.
* **Strengthening and Rehabilitation Exercises:** Strengthening the muscles around the ankle and improving balance and proprioception are crucial for preventing ankle injuries. A physical therapist can design a customized exercise program to address your specific needs.

Disclaimer

This guide provides general information about ankle taping and should not be considered medical advice. Always consult with a qualified healthcare professional for diagnosis and treatment of ankle injuries. Taping is a temporary measure and should not be used as a substitute for proper medical care. The author and publisher are not responsible for any injuries or damages resulting from the use of this information.

By following these steps and practicing regularly, you can learn to tape an ankle effectively and provide support for yourself or others. Remember to prioritize safety and seek professional medical advice when needed. Good luck!