How to Tape My Ankle

If you engage in any activity that risks injury to your ankles or currently have an ankle injury, taping your ankle is of great benefit. Taping provides support to the ankle, allowing it to heal and preventing further injury. Although commonly associated with current injuries, you can also tape your ankle to prevent injury during physical activities, such as sports or exercise. Preventative taping is particularly beneficial to those who have suffered a previous ankle injury. In order to reap the benefits of ankle taping, you must first make sure to use a correct method.

Things You'll Need

• Razor
• Shaving cream or soap
• Towel
• Adhesive spray
• Two 2x2" squares of nonstick dressing
• Pre-wrap
• 1" athletic tape

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Instructions

Stirrup Wrap Method

• 1

  Shave your ankle to remove any hair. Wash and dry the ankle thoroughly. Place your ankle on a level surface with your foot in a 90-degree position. Spray the calf, ankle and foot with a thin layer of adhesive spray.

• 2

  Place one square of nonstick dressing on the top of the foot where it meets the ankle. Place the other strip behind the heel.

• 3

  Wrap the pre-wrap around the top of the foot twice. Take it behind the heel and across the top of the ankle twice. Continue wrapping the pre-wrap around the ankle and calf, stopping just above the lower calf.

• 4

  Wrap the athletic tape around the top of the pre-wrap once and cut the strip. Move directly below the first strip and wrap a second strip of athletic tape once around the calf, slightly overlapping the first strip. These are the anchors.

• 5

  Begin from the inside of the lower calf and tape one continuous strip of tape from the anchor, under the heel and back up to the opposite anchor. This is a stirrup.

  Place another strip of tape on one side of the lower ankle, around behind the ankle and to the opposite side of the lower ankle. This strip of tape forms a "U" shape.

  Repeat this entire process two more times until you have three overlapping stirrups and three overlapping "U" shapes.

• 6

  Starting from the inner ankle, wrap the tape across the top lower ankle, behind the top of the heel and under the base of the heel. Bring the tape back around the top of the lower ankle, behind the ankle again, back under the heel, slightly above the heel and back across the top of the foot. Repeat this process a second time and cut the tape.

• 7

  Beginning at the top anchor, wrap a single strip of tape around the leg. Cut the strip after one rotation. Travel down the leg wrapping it in single strips. Stop at the top of the ankle. Move down to the foot and wrap single strips around the foot until the pre-wrap is covered.

Figure Eight Wrap Method

• 8

  Shave your ankle to remove any hair. Wash and dry the ankle thoroughly. Place your ankle on a level surface with your foot in a vertical position. Spray the calf, ankle and foot with a thin layer of adhesive spray.

• 9

  Place one square of nonstick dressing on the top of the foot where it meets the ankle. Place the other strip behind the heel.

• 10

  Wrap the athletic tape around the top of the foot once. Take the tape diagonally across the foot, across the ankle and behind the lower calf above the heel.

• 11

  Wrap the tape once around the lower calf, ending at the front. Bring it down diagonally across the foot so that it forms an "X" with the other diagonal section.

• 12

  Wrap the athletic tape around the foot once. Bring it across the foot diagonally and back around the lower calf. Wrap the tape around the calf, end on the side and cut the tape.