Ankle taping is a common practice used by runners and athletes to stabilize the ankle joint, either as a preventative measure or to provide support during rehabilitation. The goal of this technique is to create a semi-rigid external support that limits excessive side-to-side motion, which is often responsible for sprains. This support still permits the necessary forward and backward movement for a proper running stride. Mastering the proper application of athletic tape offers functional support and proprioceptive feedback—the body’s sense of its position in space. This guidance details the specific steps for the basketweave technique, which is effective for runners.
Essential Materials and Pre-Taping Preparation
Effective ankle taping requires the correct supplies and preparation. You will need a roll of non-elastic, rigid athletic tape, typically 1.5 inches wide, and a thin foam material known as pre-wrap or underwrap. An adhesive spray, sometimes called a tackifier, can enhance the tape’s grip, especially in high-sweat environments. Heel and lace pads (small foam squares) should be placed over the Achilles tendon and the front of the ankle to reduce friction and prevent blistering.
Before applying any tape, the skin must be clean, dry, and free of oils or lotions to maximize adhesion. If the area is hairy, shaving is advised to prevent painful removal and ensure the tape sticks securely. After cleansing, apply the adhesive spray to the lower leg and foot, followed by the pre-wrap. The pre-wrap should cover the entire taping area, from just below the calf muscle down to the arch of the foot, using a single layer to avoid excessive bulk.
The final preparation step involves applying two anchor strips, which serve as the foundation for the tape job. The first anchor should be placed about 6 to 8 inches above the ankle bones, and the second should be placed around the midfoot, just behind the base of the toes. These anchors provide a secure starting and ending point for the support strips and must be applied without tension to avoid restricting circulation.
Executing the Basketweave Ankle Taping Technique
The basketweave technique, also called the closed basketweave, is favored for its strong support structure that controls inversion and eversion motions. Keep the ankle positioned in approximately 90 degrees of dorsiflexion (foot flexed upward toward the shin) throughout the application. This positioning is mandatory because it ensures the tape will not excessively limit the range of motion needed for running.
The basketweave pattern consists of alternating vertical strips (stirrups) and horizontal strips (horseshoes). Begin by applying the first stirrup strip, starting from the inside (medial) anchor, running it down the inner leg, passing under the heel, and pulling it up the outside (lateral) of the leg to secure it to the outer anchor. This strip provides primary resistance against the common inward rolling motion of an ankle sprain.
Next, apply a horseshoe strip starting at the medial side of the upper anchor, wrapping around the back of the heel, and finishing on the lateral side of the same anchor. This strip helps control the movement of the heel bone and cradles the ankle joint. Repeat this alternating pattern of stirrups and horseshoes two more times, overlapping the previous strip by about half its width to create a solid, interlocking pattern.
After the three alternating pairs are complete, apply the heel locks, which are important for stabilizing the heel during the repetitive impact of running. To perform a heel lock, start the tape strip on the front of the ankle, guide it downward, wrap it around the back of the heel to cup it, and bring it back up to the starting point in a smooth motion. This should be repeated on both the inside and outside of the ankle to restrict the heel’s rotation.
The final step is to “close” the tape job by covering all exposed pre-wrap and loose ends with additional horizontal anchor strips. Start from the bottom of the basketweave and work your way up to the top anchor, applying each closing strip with a small overlap and minimal tension. This secures the underlying support strips and creates a smooth surface that helps prevent the tape from unraveling during activity.
Assessing the Wrap for Function and Safety
Once the basketweave is complete, evaluating the wrap for both support and safety is necessary before beginning a run. A properly applied wrap should feel firm and supportive, limiting excessive lateral ankle movement while allowing for natural dorsiflexion and plantarflexion. The runner should be able to perform a small range of motion movements without feeling overly restricted or experiencing sharp pain.
Immediately check for signs that the tape might be too tight, which can impede blood flow or nerve function. Indicators of a tight wrap include tingling, numbness, or a cold sensation in the toes or foot. Check capillary refill by pressing firmly on a toenail; the natural color should return in under two seconds.
Inspect the tape job for any wrinkles or gaps, as these areas can create friction points that lead to blisters. Common application errors include pulling the tape too tightly across the front of the ankle, inhibiting the upward flex of the foot, or failing to fully cover the bony prominences of the ankle malleoli. If any signs of circulatory compromise or significant discomfort are present, the tape must be immediately removed and reapplied more loosely.
Indicators That Professional Medical Attention is Required
Self-taping is helpful for minor issues or prophylactic support but is not a substitute for professional medical diagnosis. If an injury results in an inability to bear weight, even for a few steps, it suggests a severe issue, such as a fracture or a high-grade ligament tear, requiring immediate attention. Seek a medical professional if you hear or feel a distinct “pop” at the moment of injury, which often indicates a rupture of a ligament or tendon.
Severe, rapidly progressing swelling or significant bruising that spreads beyond the immediate injury site are clear signs that a professional evaluation is necessary. Persistent pain that does not improve after 24 to 48 hours of rest, ice, and elevation, or any visible deformity of the ankle joint, warrants an urgent medical consultation. Attempting to run or tape over a severe injury can delay proper healing, increase the risk of chronic instability, and lead to long-term complications.
Essential Materials and Pre-Taping Preparation
Effective ankle taping begins with using the correct supplies and preparing the skin surface to ensure a secure and comfortable application. You will need a roll of non-elastic, rigid athletic tape, typically 1.5 inches wide, as well as a thin foam material known as pre-wrap or underwrap. Some runners also benefit from an adhesive spray, sometimes called a tackifier, to enhance the tape’s grip on the skin, especially in high-sweat environments. Heel and lace pads, small foam squares or pieces of cotton, can also be placed over the Achilles tendon and the front of the ankle to reduce friction and prevent blistering.
Before applying any tape, the skin must be clean, dry, and free of any oils or lotions to maximize adhesion. If the area is particularly hairy, shaving it is advised to prevent painful removal and ensure the tape sticks securely throughout the run. After cleansing, the adhesive spray should be applied to the lower leg and foot, followed by the pre-wrap. The pre-wrap should cover the entire area where the tape will be applied, from just below the calf muscle down to the arch of the foot, using a single layer to avoid excessive bulk.
The final preparation step involves applying two anchor strips, which serve as the foundation for the entire tape job. The first anchor should be placed about 6 to 8 inches above the ankle bones, and the second should be placed around the midfoot, just behind the base of the toes. These anchors provide a secure starting and ending point for the support strips and should be applied without tension to avoid restricting circulation in the foot.
Executing the Basketweave Ankle Taping Technique
The basketweave pattern itself consists of alternating vertical strips, called stirrups, and horizontal strips, called horseshoes. Begin by applying the first stirrup strip, starting from the inside (medial) anchor, running it down the inner leg, passing directly under the heel, and pulling it up the outside (lateral) of the leg to secure it to the outer anchor. This strip provides the primary resistance against the common inward rolling motion of an ankle sprain.
Next, a horseshoe strip is applied, starting at the medial side of the upper anchor, wrapping around the back of the heel, and finishing on the lateral side of the same upper anchor strip. This strip helps to control the movement of the heel bone and cradles the ankle joint. You should then repeat this alternating pattern of stirrups and horseshoes two more times, overlapping the previous strip by about half its width to create a solid, interlocking pattern that resembles a woven basket.
After the three alternating pairs are complete, the next step involves applying the heel locks, which are particularly important for stabilizing the heel during the repetitive impact of running. To perform a heel lock, start the tape strip on the front of the ankle, guide it downward, wrap it around the back of the heel to cup it, and bring it back up to the starting point in a smooth, continuous motion. This should be repeated on both the inside and outside of the ankle to restrict the heel’s rotation.
The final step is to “close” the tape job by covering all the exposed pre-wrap and loose ends with additional horizontal anchor strips. Start from the bottom of the basketweave and work your way up to the top anchor, applying each closing strip with a small overlap and minimal tension. This not only secures the underlying support strips but also creates a smooth surface that helps prevent the tape from unraveling during activity.