Foot taping for a sprain involves applying athletic tape to the ankle and foot to provide external support. This technique aims to limit excessive range of motion at the injured joint, which can help protect healing ligaments. It also provides mild compression, which may help manage swelling.
When to Tape a Sprained Foot
Taping a sprained foot is appropriate for mild to moderate ankle sprains (Grade 1 or Grade 2 injuries). In these instances, ligaments are stretched or partially torn, but the joint remains stable enough for support. Taping serves as a temporary measure to provide stability during activities or while the injury heals.
However, taping is not suitable for all foot injuries, and professional medical evaluation is important before applying tape. If there is severe pain, an inability to bear weight, or significant swelling and bruising, a more serious injury like a fracture might be present. Taping should also be avoided if there is suspicion of a complete ligament tear, as this requires different management.
Essential Taping Supplies
Gather the necessary materials for a smooth application. Pre-wrap, a thin, porous foam material, is applied directly to the skin to create a barrier and prevent irritation from the adhesive tape. It also protects hair and sensitive skin areas.
Non-elastic, rigid athletic tape is the primary material for support, offering firm stabilization to the joint. This tape is typically 1.5 inches wide, providing sufficient coverage for the ankle and foot. A sharp pair of scissors will be needed to cleanly cut the tape strips.
Step-by-Step Taping Technique
Begin by ensuring the foot is clean, dry, and free of lotions or oils, which can reduce tape adhesion. If there is excessive hair, trim or shave it to prevent discomfort upon tape removal. Position the foot at a 90-degree angle to the lower leg; this neutral position allows for optimal support and function.
Next, apply pre-wrap smoothly around the foot and ankle, starting just below the toes and extending up the lower leg. Cover all areas where athletic tape will be applied. Overlap each layer by approximately half the width of the pre-wrap to ensure complete coverage and prevent skin irritation. Avoid creating wrinkles or creases, as these can cause pressure points.
Once the pre-wrap is in place, apply two anchor strips of athletic tape. The first anchor strip should be placed around the lower leg, about 4-6 inches above the ankle bone, ensuring it is snug but not constricting. The second anchor strip is applied around the mid-foot, just behind the toes, providing a base for subsequent support strips. These anchors serve as attachment points for the more dynamic support strips.
Following the anchors, apply three stirrup strips. These strips start on the inside (medial) anchor, run down the inside of the ankle, pass under the heel, and pull up on the outside (lateral) anchor, creating a “U” shape. Each subsequent stirrup should overlap the previous one by about half its width, with the middle stirrup directly beneath the heel and the others slightly anterior and posterior to it, providing vertical stability. Apply these strips with firm, even tension to pull the ankle upwards and inwards, counteracting common inversion sprains.
After the stirrups, apply a series of “figure-eight” strips. Begin a figure-eight on the medial side of the foot, just behind the fifth metatarsal head, and bring the tape across the top of the foot. Continue it around the back of the ankle, then forward under the arch of the foot, and finally back to the starting point. This pattern helps limit both inversion and eversion movements while providing circumferential compression. Repeat this process two to three times, overlapping each figure-eight by half its width.
Finally, incorporate two heel lock strips, one for each side of the ankle. For the lateral heel lock, start the tape on the inside of the lower leg anchor, bring it down the inside of the ankle, wrap it around the back of the heel, and then pull it up the outside of the ankle to finish on the outside of the lower leg anchor. The medial heel lock mirrors this, starting on the outside anchor, wrapping around the heel, and finishing on the inside anchor. These strips specifically secure the heel and prevent excessive ankle rotation.
Conclude the taping by applying closing strips around the entire taped area, starting from the mid-foot anchor and working upwards to the lower leg anchor. These strips fully cover any exposed pre-wrap, securing all previous support strips and preventing them from peeling off. Ensure all closing strips are applied smoothly without wrinkles and provide consistent, firm pressure without being overly tight.
After Taping: Care and Precautions
After the foot has been taped, monitor the area closely for any signs of complications. The tape should feel supportive but not uncomfortably tight, and the toes should remain warm with a normal color. It is recommended to wear the tape for no longer than 24 to 48 hours to prevent skin irritation and allow for proper hygiene.
The tape should be removed immediately if any adverse symptoms develop, such as numbness, tingling, increased pain, or a change in the color or temperature of the toes. Swelling below the taped area also indicates the tape is too restrictive and should be removed. These signs suggest compromised circulation or nerve compression.
When removing the tape, use blunt-nosed tape scissors to carefully cut along the sides, avoiding direct contact with the skin. Peel the tape off slowly and gently, pulling it back over itself in the direction of hair growth to minimize skin irritation. Applying a skin lubricant or baby oil can help loosen the adhesive before removal.
To complement taping, follow the R.I.C.E. protocol: Rest the injured foot, apply Ice to reduce swelling, maintain gentle Compression, and Elevate the foot above heart level. Re-taping may be considered if support is still needed. However, ongoing pain or instability warrants further medical consultation to assess healing and determine additional rehabilitation needs.