Ankle taping provides external support, limits excessive joint motion, and aids in the recovery or prevention of lower leg injuries. This technique creates a semi-rigid structure that stabilizes the ankle joint, primarily against the inward rolling motion known as inversion, which is the most common mechanism of ankle sprains. This guide offers detailed instructions on a common method but should not replace the guidance of a medical professional, especially if a serious injury is suspected.
Essential Supplies and Ankle Preparation
The process requires several specific materials. These include non-elastic athletic tape, typically 1.5 inches wide, and a protective layer of underwrap or pre-wrap to shield the skin. You will also need a skin adherent spray to maximize tape adhesion, and heel and lace pads to prevent friction and blisters on the Achilles tendon and top of the foot. Blunt-tipped bandage scissors are necessary for safe tape removal.
Before applying materials, the skin must be clean, dry, and free of oils or lotions for secure adhesion. Any hair should be removed to prevent discomfort, ideally 12 hours prior to taping. The foot must be positioned in a neutral, weight-bearing position at a 90-degree angle of dorsiflexion (toes pulled slightly toward the shin). This positioning prevents the tape from being applied too tightly, which could restrict circulation once the person stands and bears weight.
Step-by-Step Guide to Ankle Taping
The taping process begins by establishing stable anchor points for the supportive strips. Two anchor strips are applied without tension. The first goes circumferentially around the lower leg, approximately two inches above the ankle bones (malleoli). The second is placed around the arch of the foot, just behind the ball of the foot. These strips lock the entire tape job into place and prevent slippage during activity.
Primary support comes from the stirrups, which are vertical strips applied from the upper anchor, down the side, under the heel, and up the opposite side to the upper anchor. For a lateral ankle sprain, the tape should be pulled from the inside (medial) toward the outside (lateral) to counteract the inversion mechanism. Apply a minimum of three stirrups, with each new strip overlapping the previous one by about half its width to ensure complete coverage and strength.
Between each vertical stirrup, apply a horseshoe strip horizontally, starting and ending on the upper anchor strip, wrapping around the back of the heel. This alternating pattern of stirrups and horseshoes is known as the basketweave technique. It creates a supportive network around the ankle joint, restricting excessive side-to-side motion. Continue this pattern until the area is fully covered from the top of the foot arch to the upper anchor.
Once the basketweave is complete, two specific patterns are used to lock the heel and provide rotational stability. The figure-eight pattern starts on the inside of the ankle, wraps under the arch of the foot, crosses over the top, and finishes by circling back around the ankle. Repeating this pattern provides stability by encircling the entire joint complex.
The final structural components are the heel locks, applied to prevent the heel bone (calcaneus) from moving excessively. A heel lock strip begins near the top anchor, travels down one side of the heel, under the arch, and spirals around the heel back up to the starting point. Repeat this on the opposite side, creating a secure, crisscross pattern over the heel. The tape job is closed by applying additional circular strips over all loose ends to prevent peeling during activity.
Post-Taping Safety Checks and Removal
Immediate safety checks are necessary after application to ensure proper circulation. A simple check involves gently squeezing a toe and observing how quickly the color returns, which should be nearly instantaneous. The wearer should also be asked about any feelings of numbness, tingling, or excessive pressure in the foot or toes.
The athletic tape should be removed as soon as the activity is finished; rigid tape should not be worn overnight. Prolonged wear of non-elastic tape can cause skin irritation or compromise circulation due to natural swelling. To safely remove the tape, use blunt-tipped bandage scissors. Slide the blunt tip under the tape along a fleshy area, such as the top of the foot, and cut carefully.
Tape removal can be aided by using a commercial adhesive remover spray or by soaking the foot in warm water to loosen the adhesive bond. Peel the tape off slowly, pulling it back over itself while pressing the skin down to minimize irritation. If a person experiences severe pain, is unable to bear weight, or suspects a fracture, avoid taping and seek immediate professional medical attention.