How to Tape an Injured Ankle

If you have weak ankles or a recent ankle injury, taping your ankle will provide needed stability and strength to the injured area while you walk, run or play sports. To achieve maximum support and range of motion, apply a snug, but not tight, wrapping of athletic tape that includes stirruping to support the foot and heel locks to support the ankle. This style of taping is called a basket weave and is used for inverted sprains, or ankles that roll inward, the most common type of ankle injury.

Things You'll Need

• 1 1/2-inch white athletic tape

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Instructions

• 1

  Wrap one piece of tape around the center of the foot at the narrowest point, using enough tape to go around the foot twice. Wrap another piece of tape around the lower calf, approximately 3 to 4 inches above your ankle. These are going to be your anchors for the rest of the wrapping.

• 2

  Apply a long strip of tape from the top anchor piece at the outside of your leg, under your heel and up to meet the top anchor piece at the inside of you leg. This will form a stirrup. Wrap a piece of tape on top of the stirrup horizontally around the entire ankle. Repeat these two taping actions two more times.

• 3

  Cover the stirrup wraps with horizontal taping, beginning at the ankle and moving upward until you reach the top anchor strip.

• 4

  Wrap your foot and ankle in heel locks. Begin on the inside of your ankle at the arch. Bring the tape down at an angle toward your heel, wrapping the tape under your heel and back up the outside of your heel and around your achilles tendon. Continue wrapping up, across the outside of your ankle and over the top of your foot. Bring the tape around again at an angle and around your heel. Complete the heel lock by wrapping the tape under the inside of your heel and back around the outside to finish at the top of your foot. Repeat the heel lock one time in this direction, then reverse the wrapping direction two more times.

• 5

  Close the entire heel wrap with horizontal strips. You may begin the closing strips from the top or bottom anchor strips. This will close any holes, secure loose ends and add additional stability to the wrapping.