How to Properly Tape an Ankle

Weak, unstable or injured ankles need to be wrapped if an athlete is going to continue playing sports or remain active. Taping an ankle with athletic tape provides support and stability to the ankle. Proper technique can help to prevent or reduce the risk of ankle injury. Practice your taping technique to master the wrapping method and keep your ankles injury-free.

Things You'll Need

• Razor
• 1 roll of adhesive athletic tape (5 cm thick)
• Scissors
• Spray adhesive

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Instructions

• 1

  Shave the ankle area to remove any hair. You will be applying the tape directly to the skin so avoid painful removal by shaving the hair prior to taping.

• 2

  Lift the foot so that it is off the ground and slightly flexed. It should be perpendicular to the ground.

• 3

  Wrap the tape from the front of the lower shin around the leg to the Achilles tendon (the narrow area at the back of the ankle). Bring the tape from the tendon downward to the inside of the ankle. Maintain tension, but don't pull tightly on the tape.

• 4

  Bring the tape from the inner ankle to the arch. Press the tape to the skin as you go to ensure constant contact and adhesion. Pass the tape from the arch to the outside of the ankle. The heel should now be locked in place.

• 5

  Wrap the tape once around the top of the ankle at the Achilles tendon. Then bring it down across the top of the foot.

• 6

  Pass the tape across the top of the foot and then under the arch. Bring the tape up the inside of the ankle to the Achilles tendon.

• 7

  Wrap the tape around the top of the ankle, at the tendon, then bring it down across the foot again. Pass the tape under the foot and, this time, bring the tape directly across the top of the foot instead of up the ankle.

• 8

  Wrap the tape twice around the top of the ankle to secure the taping.

• 9

  Snip off the excess tape with the scissors.