Ankle taping is a method of external stabilization used to offer mechanical support to the joint and limit excessive ranges of motion that could lead to injury. This technique provides a non-elastic restraint that reduces the likelihood of an ankle sprain, particularly inversion injuries where the foot rolls inward. The tape also offers proprioceptive feedback, which is the body’s sense of its position in space. This enhanced awareness allows the muscles surrounding the ankle to react more quickly to sudden shifts or uneven surfaces, helping to prevent re-injury.
Required Materials and Limb Preparation
Before applying any tape, gather the necessary supplies, including 1.5-inch non-elastic athletic tape and a roll of foam underwrap, often called pre-wrap. A quick-drying adhesive spray is highly recommended to improve the tape’s adherence to the skin and prevent slippage during activity. The ankle and lower leg should be clean, dry, and free of oils or lotions to prevent skin irritation.
Preparation begins by positioning the foot and ankle in a neutral, functional position, maintained at a 90-degree angle relative to the lower leg. Next, a thin layer of pre-wrap is applied smoothly from the mid-foot up to just below the calf muscle, ensuring no wrinkles are formed that could cause friction or blistering. Heel and lace pads (non-adhesive squares) can be placed over the front and back of the ankle’s flex points to protect these areas from friction and pressure.
Executing the Ankle Taping Technique
The application process starts with establishing anchor strips, which provide the base for the stabilizing components. Two to three strips of athletic tape are applied circumferentially around the lower leg, just above the pre-wrap, angled slightly downward to conform smoothly. A final anchor is placed around the arch of the foot, positioned just behind the prominent bone on the outside of the foot (the head of the fifth metatarsal) to maintain comfort.
Next, the stirrups are applied, which are the primary vertical support elements designed to restrict side-to-side movement. Starting from the top anchor on the inside (medial) of the leg, the tape runs down the side of the ankle, under the heel, and up the outside (lateral) to adhere to the anchor on the opposite side. For the common inversion ankle sprain, this strip should be applied with a slight pull toward the outside of the ankle to counteract the inward rolling motion.
Three stirrups are typically applied, each overlapping the previous one by about half its width to create a solid layer of support. After each stirrup, a horizontal strip (a horseshoe or closure strip) is applied, starting on one side of the foot anchor, wrapping around the back of the heel, and ending on the opposite side. This alternation of vertical stirrups and horizontal horseshoes forms a supportive basket weave pattern.
Once the basket weave is complete, figure-eights and heel locks are applied to lock the heel bone (calcaneus) in place and increase rotational stability. A heel lock begins just above the ankle bone, wraps down and around the back of the heel, crosses underneath the foot arch, and finishes on the opposite side. Applying two heel locks on each side—one starting medial and one starting lateral—provides comprehensive restraint against both inversion and eversion movements.
The figure-eight is a long strip that starts on the front of the ankle, crosses diagonally over the foot, wraps under the arch, and comes up and around the back of the ankle before finishing on the front. This pattern helps to maintain the foot’s 90-degree position and binds the entire structure. The final step involves applying closing strips to cover any exposed pre-wrap or loose tape ends, ensuring the application is smooth and secure.
Recognizing When Taping Is Not Enough
Ankle taping is an effective measure for injury prevention or support during rehabilitation, but it is not a substitute for medical assessment. After application, it is mandatory to check circulation by briefly pressing on the toenails to confirm that color returns quickly, known as capillary refill. Any complaint of numbness, tingling, or a throbbing sensation indicates the tape is too tight and must be immediately removed and reapplied.
Taping should be avoided if the injury involves a known or suspected fracture, a visible deformity, or an inability to bear any weight on the foot, as these signs suggest a more severe structural injury. Taping is also contraindicated if the area has open wounds, active skin infections, or a history of deep vein thrombosis (blood clots), as it can interfere with blood flow or spread infection. Persistent or increasing pain after the application of tape also signals the need to stop use and seek professional medical attention.