Kinesiology tape is an elastic therapeutic tool designed to provide support for muscles and joints without limiting the body’s full range of motion. This cotton or synthetic tape uses an acrylic adhesive and is engineered to mimic the elasticity and thickness of human skin. When applied, the tape gently lifts the skin, which is believed to reduce pressure on pain receptors, facilitate lymphatic drainage, and enhance proprioception (the body’s awareness of its position in space). This method is popular among athletes and individuals seeking dynamic support for common issues like ankle instability or soreness.
Preparing the Skin and Tape
Before beginning the application process, ensure the skin is completely clean and dry, free of any lotions, oils, or sweat. These substances can break down the adhesive and prevent the tape from sticking properly. If the area around the ankle has a significant amount of hair, trim it down to improve adhesion and allow for longer wear time.
Once the skin is ready, measure and cut the required strips of tape from the roll. Use sharp scissors to carefully round the corners of every strip you cut; this reduces the likelihood of the edges catching on clothing or shoes, which causes early peeling. Before applying, tear the paper backing a few inches from the end of the tape to create the initial anchor point. This anchor section must always be applied with zero tension to prevent skin irritation.
Step-by-Step Ankle Taping Methods
The most common and effective method for ankle support is a figure-eight or stirrup application, which provides lateral and medial stability without restricting movement. Place the ankle in a neutral position or slight dorsiflexion (toes pulled toward the shin), as this pre-stretches the supporting muscles and ligaments. The first strip, which acts as the main support, should be measured to run from the outside of the lower leg, under the foot, and up the inside of the leg.
To start the application, place the anchor end of this first strip with no stretch about four to six inches above the outer ankle bone. With the foot held in the dorsiflexed position, apply the tape downward around the heel, then under the sole of the foot, using a moderate tension of approximately 25 to 50 percent of the tape’s maximum stretch. Guide the tape upward over the inner ankle bone, applying the final tail with zero tension on the skin.
The second strip is used to lock the first one in place and provide rotational stability. This strip is typically shorter, measured to wrap horizontally around the mid-foot just below the ankle bones. Anchor this strip with no tension on the top of the foot and apply a similar 25 to 50 percent tension as you wrap it around the sides of the ankle and over the heel area. A third, shorter strip can be applied across the front of the ankle joint, creating a small decompression zone to help manage swelling.
Ensuring Longevity and Safe Removal
To maximize the tape’s wear time (up to three to five days), properly activate the adhesive immediately after application by rubbing the tape to generate friction and heat. Wait at least 30 minutes to an hour before engaging in rigorous activity or submerging the ankle in water, allowing the adhesive to cure fully. During bathing, the tape can get wet, but pat it dry gently with a towel rather than rubbing forcefully.
When removing the tape, never rip it off quickly like a traditional bandage, as this can cause significant skin irritation. The safest method is to peel the tape back slowly, pulling it in the direction of the hair growth to minimize discomfort. To assist in dissolving the strong acrylic adhesive, you can soak the tape with an oil-based product, such as baby oil, for a few minutes before removal. Alternatively, removing the tape while showering, after warm water and soap have started to loosen the bond, provides a gentler experience.
Limitations and Contraindications
While kinesiology tape is generally safe for self-application, it is a supportive tool and not a replacement for professional medical treatment. Consult a healthcare professional, such as a physical therapist or physician, if you are unsure about the cause of your ankle pain or if symptoms do not improve after using the tape.
There are several situations where applying the tape should be avoided:
- Do not apply over open wounds, active infections, or areas of broken skin, as this can trap moisture and increase the risk of infection.
- Individuals diagnosed with deep vein thrombosis (DVT) must not use this tape, as increased localized circulation could potentially cause a blood clot to dislodge.
- If you have a known severe allergy to acrylic or adhesives, remove the tape immediately.
- If you experience increasing pain, redness, or irritation after application, the tape should be removed immediately.