Kinesiology tape (KT) is a popular method for dynamic support of minor musculoskeletal injuries, such as ankle sprains. Unlike rigid athletic tape that restricts motion, this elastic tape moves with the body, providing gentle assistance to the injured area. This article provides clear, step-by-step instructions for safely applying kinesiology tape at home to support a sprained ankle during the early phases of recovery.
Kinesiology Tape and Ankle Sprain Recovery
Kinesiology tape offers a unique approach to managing ankle sprains because of its specific mechanical properties, which contrast sharply with traditional non-elastic athletic tape. This elastic material provides support without the complete immobilization that can hinder the natural healing process. The tape’s inherent recoil quality creates a lifting effect on the skin, which is thought to improve microcirculation and lymphatic drainage. This microscopic lift helps to reduce localized pressure and assists the body in clearing fluid and swelling from the injured joint area.
A primary benefit of this taping method is its ability to enhance proprioception, which is the body’s awareness of its joint position. When the ankle ligaments are stretched or torn during a sprain, this sensory feedback is often impaired, contributing to instability. The continuous sensory input from the tape stimulates mechanoreceptors in the skin, helping to restore the joint position sense. Improving this neuromuscular control offers a stabilizing sensation that facilitates safer, earlier movement during rehabilitation.
Supplies and Preparing the Ankle for Taping
Before beginning the application process, it is important to gather high-quality kinesiology tape and a pair of sharp scissors. The condition of the skin is a major factor in tape adhesion, so the ankle area must be clean, dry, and entirely free of any lotions or oils. If there is significant hair in the area, it should be trimmed short to ensure the adhesive sticks directly to the skin and to minimize discomfort during removal.
Proper preparation also includes cutting the tape strips and positioning the joint correctly. All corners of the tape strips should be rounded with scissors, as this simple step prevents the edges from catching on clothing and peeling prematurely. The sprained ankle should be held in a neutral position, typically a 90-degree angle, throughout the entire application to ensure the tape is applied at the correct resting length.
Step-by-Step Application for Ankle Support
The most effective technique for stabilizing a lateral ankle sprain involves applying several strips to create a supportive network around the injured ligaments on the outside of the ankle.
Applying the Primary Stirrup Strip
The first step is to establish an anchor point using a long I-strip of tape. Measure the strip from several inches above the outer ankle bone (lateral malleolus), extending down under the sole of the foot. Tear the backing paper near one end and apply the first two inches of the tape strip to the outside of the lower leg with zero stretch.
Peel the backing from the rest of the strip, guiding it down over the lateral malleolus and under the arch of the foot. Apply a therapeutic tension of approximately 50% stretch as the tape passes directly over the injured area, which is usually just below the outer ankle bone. The final two inches of this “stirrup” strip are then applied to the inside of the lower leg, again with zero stretch to act as a second anchor. This vertical strip provides the primary support against the inward rolling motion that causes most sprains.
Applying the Locking Strip
A second, shorter I-strip is used as a locking strip to reinforce the vertical support. This strip should be applied horizontally, starting and ending on the front of the ankle, just above the malleoli. Tear the backing in the middle and apply 25% tension across the back of the ankle. Lay the ends down with zero stretch to secure the primary stirrup strip. The locking strip helps to hold the vertical tape in place and provides circumferential stability to the joint.
Applying the Figure-Eight Strip
The final step involves applying a figure-eight pattern to further stabilize the ankle joint and enhance sensory feedback. Begin a third I-strip on the inside of the foot near the arch. Apply it with a moderate tension of about 50% as it crosses diagonally over the top of the foot and wraps behind the heel. Bring the tape back across the front of the ankle, finishing the anchor with zero stretch on the opposite side of the foot. Once all strips are applied, rub the tape vigorously with the palm of the hand to activate the heat-sensitive acrylic adhesive, which ensures maximum longevity and adherence.
Wear Time, Removal, and Medical Considerations
Kinesiology tape is designed to be worn for an extended period, typically remaining effective for three to five days, even through showering and light activity. If the edges begin to peel or the tape causes any irritation, it should be removed immediately. The tape is generally water-resistant, but after getting wet, it should be gently patted dry with a towel rather than rubbed to preserve the adhesive.
For removal, peel the tape slowly and gently, pulling it back in the direction of hair growth to minimize skin trauma. Applying a small amount of baby oil or rubbing alcohol to the tape surface a few minutes before removal can help dissolve the adhesive and make the process significantly easier. Never rip the tape off quickly, as this can cause skin blistering or irritation.
Kinesiology taping is a supportive measure, not a substitute for professional medical care. The tape should never be applied over open wounds, cuts, blisters, or areas of severe skin irritation. If the sprain is severe, characterized by an inability to bear any weight on the foot, significant numbness, or immediate, disproportionate swelling, seek professional medical attention immediately.