Ankle Kinesio Taping Techniques

Kinesio tape is an elastic tape used to support and stabilize the joints and muscles without affecting circulation and impeding movement. Kinesio taping is used in athletics and in treatment of various injuries including sprained ankles, Achilles tendonitis and much more.

Kinesio taping techniques are commonly used on the ankle, but also have applications for the wrists, shoulder, knees and other areas prone to muscle and joint injury.

Measure Tape

• The first step in taping an ankle properly with kinesio tape is to measure the strips of tape required to get the job done. Since the tape has an adhesive side covered by a paper backing, it is possible and convenient to cut all the proper lengths before beginning to stick it on. For this application, you will only need two lengths of tape.

  From the end of the roll, measure the tape by rolling out a piece from the inside of the ankle just below the ankle bone, and go underneath the heel and up the outside of the leg to slightly above the ankle bone. Cut the tape off the roll and round all four corners. This length of tape will, depending on the size of the foot, be around 5-7 inches long.

  The second measurement begins at the inside of the ankle bone, overlapping the starting point of the first piece. Roll the tape around the back of the heel and on the outside of the foot, stopping about halfway to the toes. This length of tape will be slightly longer than the first, measuring 6-8 inches depending on the size of the foot. Cut the tape off the roll and round the corners.

Tape Placement

• Remove the paper backing from the first piece of tape and apply it gently to the same area you measured. Stick the tape to the inside ankle just below the bone and place it under the heel and up the outside of the leg, making sure the tape is snug and smooth.

  The second piece of tape goes on the same way, just overlapping the starting point of the first piece and wrapping around the back of the heel and down the side of the foot. Rub all the tape to ensure it is properly applied and smoothed out. Add a second layer of tape if you require additional support.

Achilles Method

• In the event of Achilles tendonitis, the kinesio tape procedure is a bit different, according to Runner's World.

  Measure one piece of wide kinesio tape from the bottom of the heel, up the back of the leg to the top of the calf muscle (typically around 15 inches). Cut the piece off the roll and pay it back against the bottom of your heel, pulling the tape up to the top of the Achilles tendon located on the back of the leg directly behind the ankle bone. Mark the length at the top of the Achilles and hold your thumb on it.

  With scissors, cut down the center of the tape from the calf muscle end to the spot you marked at the top of the tendon. Round all the corners on the big end and the cut end (six corners in all) and peel off the backing on the heel end and press it into place on the bottom of the foot.

  Raise the toes upward and flex the Achilles tendon and pull the tape up, stretching it slightly, to the split in the tape. Peel off the remaining backing and put one strip up the outside and inside of the calf muscle.