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Ankle Taping

Learn how to support your ankle with kinesiology tape

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

CureTape — How to tape your ankle (general)

Want to know how to tape your ankle yourself? In this guide, we’ll walk you step by step through the process.

Have you twisted or sprained your ankle and now it feels sore? In most sprains, the outer ankle ligaments take the biggest hit. The joint often swells up and hurts when you put weight on it. During the first 48 hours, it’s best to keep the foot elevated, apply ice regularly, and avoid unnecessary strain. At this stage, you can also apply a lymphatic taping technique to improve circulation and reduce swelling.

Once the acute phase is over, a stabilizing ankle tape can be applied to support the joint. The two taping methods explained here are designed to give your ankle more security, better stability, and improved mobility. If the pain lasts for more than three days, it’s important to consult a therapist. In the long run, balance and strengthening exercises are essential to keep the ankle strong and prevent future injuries.

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

Taping your ankle on your own

Tips to make your ankle taping treatment more effective:

Be sure you know the exact cause of your ankle pain before you start taping.

Take a moment to carefully review the step-by-step instructions.

Select the tape color that you prefer.

Avoid stretching the tape at the starting and finishing points.

Rub the tape firmly after application to activate the adhesive.

Check whether there are any reasons why taping may not be suitable for you.

On average, tape will stay in place for about 3 to 7 days.

You can safely shower with the tape applied.

When removing the tape, a little oil will make the process easier and gentler on the skin.

Preparation

Preparation for ankle taping

Shape
1 custom-cut I-tape
Number of strips
1.
Technique
Correction technique (relaxing tape applied with considerable stretch).

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. Place the injured foot on a stool so you can reach it easily, avoiding unnecessary strain.
  2. Measure the length of tape from the top of the inside of the ankle, diagonally across the joint, under the foot, and back up toward the outside of the ankle.
  3. Cut the tape about 5 cm shorter than the measured length, as it will stretch during application.

Application

Applying the tape to your ankle

Step2

Step 2

  1. Apply the anchor of the tape without any stretch just above the inside of the ankle and along the inner shin.

Step3

Step 3

  1. Guide the tape diagonally with light tension across the ankle joint toward the outer edge of the foot.

Step4

Step 4

  1. Reduce the stretch slightly, lift the foot, and place the tape underneath the sole.

Step5

Step 5

  1. Then increase the tension again and lead the tape back over the ankle joint toward the outside of the ankle. Finish by securing the end above the ankle without any stretch.
  2. If the joint feels very unstable, you can add a second strip. Place it slightly offset from the first and apply it using the same method, covering most of the initial tape for extra support.

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Advice from Christina on ankle taping

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 these self-taping instructions I’ve selected techniques that are straightforward enough to apply on your own. To make sure the treatment is done safely, I provide practical guidelines you should keep in mind before, during, and after taping. My recommendations are based on many years of clinical experience. For the best results, combine the taping with stretching and mobility exercises to support faster recovery. If your symptoms persist, don’t hesitate to consult a therapist or your doctor.

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.