A rolled ankle, or inversion sprain, occurs when the foot twists inward, stretching or tearing the ligaments on the outside of the ankle. These ligaments connect the bones of the lower leg to the foot, providing stability to the ankle joint. Taping the ankle offers external support and stability, which can help manage discomfort and aid in recovery.
When Taping is Appropriate
Self-taping an ankle is generally suitable for minor sprains or as a temporary measure for a previously diagnosed mild injury. Taping provides support and compression, reducing swelling and pain by limiting fluid buildup. It also enhances proprioception, the body’s awareness of its position in space, aiding balance and coordination.
However, taping is not appropriate, and immediate medical attention is necessary, for severe pain, inability to bear weight, significant rapid swelling or bruising, or any visible deformity. Numbness, tingling, a suspected fracture, or a first-time injury with unknown severity also warrant professional medical evaluation. Taping is a supportive measure, not a substitute for medical diagnosis and treatment of serious injuries.
Essential Taping Supplies
Proper ankle taping requires specific materials to ensure effective support and minimize skin irritation. Athletic tape, non-elastic and typically 1.5 inches wide, restricts movement to stabilize the ankle. Pre-wrap creates a barrier between the tape and skin, preventing chafing and easing removal. An adhesive spray helps tape adhere better, and sharp scissors are needed for precise cutting.
Step-by-Step Ankle Taping Guide
Before taping, ensure the foot and ankle are clean and dry. Position the foot at a 90-degree angle (dorsiflexed) to the lower leg, maintaining this position for proper support.
Apply pre-wrap from the arch of the foot upward to just below the calf muscle, leaving the heel uncovered. Overlap each layer by about half its width for a smooth, protective layer.
Next, apply two anchor strips of athletic tape: one around the lower calf, approximately 2 inches above the ankle bones, and another around the arch of the foot. These strips provide a foundation for subsequent support.
Following the anchors, apply three “stirrup” strips. These vertical strips start on the inside anchor, pass under the heel, and attach to the outside anchor, forming a U-shape. Overlap each stirrup slightly and apply with consistent tension for lateral stability, beneficial for inversion sprains.
After the stirrups, apply horizontal “horseshoe” or “heel lock” strips. These wrap around the heel, cupping it for additional support and to prevent inversion or eversion. Alternate the direction, applying two on each side of the foot for enhanced heel stability.
Finally, apply figure-eight patterns and closing strips. Figure-eight strips begin on the inside of the lower leg, wrap around the ankle, under the arch, and back up around the ankle for comprehensive stability. Conclude with horizontal closing strips to cover exposed pre-wrap and secure previous layers.
Post-Taping Considerations
After taping, check for comfort and proper circulation. The tape should feel taut and supportive, but not uncomfortably tight or painful. To assess circulation, pinch the skin below the tape; if it quickly returns to normal color, circulation is adequate. If the skin remains white for over five seconds, or if there is numbness, tingling, or loss of sensation, the tape is too tight and should be removed immediately.
Athletic tape should generally stay on for a short period, typically no more than 24 hours, as prolonged wear can affect circulation and lead to skin irritation. Remove the tape sooner if itching, irritation, or increased pain occurs. If pain or swelling worsens, or new symptoms appear, seek medical advice. Taping is often a temporary measure, best combined with rehabilitation exercises and treatments advised by a healthcare professional.