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Ankle Taping

Learn how kinesiology tape can help stabilize and support your ankle

Follow our step-by-step kinesiology taping guide — at home.

CureTape — How to tape your ankle for stability

Want to know how to easily stabilize your ankle with tape? In this guide we’ll show you step by step how it’s done.

Have you twisted or sprained your ankle and are experiencing pain? In most ankle sprains, the outer ligaments are strained, which is considered an acute injury. Once the initial acute phase has passed, you can apply a stabilizing ankle taping technique to support the joint. This method provides safety, stability, and improved mobility. If the pain lasts longer than three days, it’s important to consult a healthcare professional. In the long run, balance and strengthening exercises will also help build a stronger, more resilient ankle.

Jump to: Preparation  ·  Measuring & cutting  ·  Application

Benefits

This taping method may help with:

Relieve pain

Reduce tension and discomfort in the affected area

Support the tissue

Gentle stabilisation during movement and recovery

Improve movement

More comfortable daily activities during recovery

Support recovery

Allow overloaded tissue to recover while staying active

Conditions

It can be applied for:

Overuse complaints

Pain from repetitive strain or prolonged activity

Acute injury support

Additional stability after sudden strain or sprain

Sports-related pain

Support during training and return to sport

Daily discomfort

Relief during walking, standing, or daily tasks

Video Guide

How to tape your ankle for stability

What to keep in mind when taping your ankle

Is the cause of the pain or complaint clear?

Always review the instructions carefully before you start taping.

Select the tape color you prefer.

Do not apply stretch at the beginning or end of the tape.

Rub the tape firmly to activate the adhesive.

Check if there are any contraindications before taping.

On average, the tape stays in place for three to seven days.

You can shower while wearing the tape.

Removing the tape is easier when using a bit of oil.

Preparation

Preparation for taping to stabilise your ankle

Shape
customized I-strips
Number of strips
2.
Technique
correction technique (maximum/full stretch)

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. Place the injured foot on a stool so you can reach it easily, and avoid putting extra weight on it.
  2. Measure the strip of tape starting underneath the foot and running across both the inner and outer sides of the ankle.

Application

Applying the tape to your ankle

Step2

Step 2

  1. Tear the backing paper in the center of the tape, fold it back on both sides, and place the middle section with firm stretch under the sole of the foot. While doing this, make sure the foot is pulled upward toward your body.

Step3

Step 3

  1. With tension, guide the tape evenly around both sides of the ankle, creating a stirrup that runs up along the inside and outside of the joint.

Step4

Step 4

  1. Apply the ends of the tape (anchors) without any stretch.

Step5

Step 5

  1. For extra support, apply a second strip, slightly overlapping the first one, using the same method.
  2. Rub the tape gently to activate the adhesive and secure it in place.

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Christina’s advice for stabilizing the ankle

When taping your foot, using a kinesiology tape that stays firmly in place is crucial, as sweat, movement, and friction from shoes can easily cause standard tape to loosen. That is why I personally recommend CureTape Sports; its 30% stronger adhesion ensures it stays on much longer during daily activities and sports.

To help you get the best results, I have selected practical, easy-to-follow self-taping applications alongside a few valuable tips from clinical experience. For an optimal recovery, remember to combine this taping with specific exercises for your injury, and always consult a physiotherapist or GP if your symptoms persist.

For the self-taping instructions, I’ve selected techniques that are easy to apply on your own by following the step-by-step guide. To keep the treatment safe, I share practical tips you should consider before, during, and after taping. These recommendations are based on many years of professional experience. For the best results, combine self-taping with balance and strengthening exercises. If your symptoms persist, always consult a physical therapist or physician.

Christina Peter

Christina Peter
Physiotherapist & Taping Instructor

Christina Peter

Disclaimer: Please note: the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The stated claims are based primarily on extensive experience from therapists and users of CureTape® products. No rights can be derived from the content on this website.

Contraindications for not using tape: pregnancy, open wounds, bone fractures, unexplained complaints, allergies and skin conditions, medication use such as blood thinners, thrombosis, and fever. Always consult a medical professional if in doubt.