Ankle strapping, often referred to as ankle taping, is a technique used to provide mechanical support to the ligaments and stabilize the joint. This application limits excessive movement, particularly the inward rolling of the ankle, known as inversion, which is the most common mechanism of sprain. Taping is frequently employed either as a preventative measure for athletes with previous injuries or to offer support and compression following a mild to moderate ankle sprain. The rigid tape helps control motion, allowing an individual to participate in activity with a reduced risk of further injury.
Essential Supplies and Preparation
Gather the necessary materials, which include 1.5-inch non-elastic athletic tape, pre-wrap, and an optional adhesive spray. Non-elastic tape is used for its rigid structure, which provides the mechanical stability needed to restrict unwanted motion. Pre-wrap, a thin foam under-layer, protects the skin from irritation and blistering, while adhesive spray improves the tape’s adherence during activity.
Proper positioning and skin preparation ensure the tape provides optimal support. The person receiving the tape should sit with the ankle positioned at a 90-degree angle, which is the foot’s neutral position relative to the lower leg. The skin must be clean, dry, and free of oils or lotions, as these substances significantly reduce the tape’s ability to stick. For individuals with excessive hair, shaving the area a day or two before taping will prevent discomfort during tape removal and improve adhesion.
Apply a thin layer of pre-wrap smoothly over the area the rigid tape will cover, extending from the mid-foot up to the lower calf. Wrinkles in the pre-wrap can create friction points that may lead to blisters. Applying heel and lace pads over the front of the ankle and the Achilles tendon can also help prevent irritation in these high-friction areas.
Step-by-Step Guide to Ankle Taping
The foundation begins with two anchor strips. One anchor should be placed approximately two inches above the ankle bones, and a second anchor strip should be placed around the mid-foot, just behind the ball of the foot. Apply these strips snugly but without excessive tension to avoid restricting circulation.
Primary support comes from the stirrups, which are vertical strips applied to limit side-to-side motion. For a common lateral ankle sprain, the stirrups start on the inside of the top anchor, run down the side of the leg, pass under the heel, and pull up the outside of the leg. Applying three stirrups, with each overlapping the previous one by about half its width, creates a strong lateral support column.
To lock the vertical stirrups in place, apply horizontal strips known as horseshoes. Start on the inside of the ankle just below the top anchor and wrap around the back of the heel. Alternating between three stirrups and three horseshoes creates the robust “basketweave” pattern that is highly effective at stabilizing the joint. Each successive horseshoe should overlap the preceding one by half its width.
The next step uses a figure-eight pattern and heel locks to further restrict movement and prevent the tape from slipping. The figure-eight strip starts on the inside of the foot, wraps across the top, circles behind the ankle, and comes back across the arch, forming an “8” shape. The heel lock targets the heel bone by wrapping the tape around the heel in an alternating direction to cup and secure it.
The final step involves applying closing strips to cover all exposed pre-wrap and secure the loose ends. Starting at the lowest part of the mid-foot, continuously wrap the tape in a circular fashion, moving up the ankle until all the underlying tape is covered and the skin is completely enclosed by the tape or pre-wrap. Smooth the tape down with your hands after each layer is applied to ensure maximum adhesion and eliminate any wrinkles.
Safety Considerations and When to Seek Professional Help
Taping is appropriate only for mild injuries. It should never be performed if there is severe swelling, a suspected fracture, or any numbness or tingling in the foot. These symptoms indicate a potentially serious injury that requires immediate professional medical evaluation, such as an X-ray to rule out a fracture. Taping an already severely swollen ankle can impede blood flow and worsen the condition.
Check for proper circulation immediately after application. Press lightly on a toenail until it blanches, then observe the time it takes for the color to return, which should be within two seconds. If the toes feel cold, turn blue, or if the person experiences throbbing or increased pain, the tape must be removed immediately as it is too tight and is restricting blood flow.
Rigid athletic tape is designed for short-term use, typically only for the duration of the activity, and should be removed promptly afterward. Leaving the tape on for extended periods can cause skin irritation and compromise circulation. The safest way to remove the tape is by using specialized tape scissors or a tape cutter to cut along the sides of the ankle, avoiding the skin, and peeling the tape off gently.