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Ankle Taping

Learn how to relieve sprained ankle pain with kinesiology tape

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

CureTape — How to tape a sprained ankle in an acute injury

Do you want to know how to easily tape a sprained ankle yourself? In this article, we’ll guide you step by step.

When dealing with an acute ankle injury, such as a sprain, lymphatic taping can be very effective. It stimulates circulation, helps reduce swelling, and eases pain in the injured tissue. Lymph tape can be applied in the first days after the trauma. Always have the injury checked by a professional to determine whether the ankle or surrounding structures are damaged.

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 a sprained ankle yourself

Tips on how to successfully tape your ankle sprain:

First, make sure you know what caused the injury or pain.

Read the taping instructions carefully before you begin.

Choose the tape color you like best.

Do not stretch the tape at the starting and ending points.

Rub the tape firmly to help it stick properly.

Check for any reasons why taping might not be recommended.

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

You can shower while wearing the tape without any problem.

Removing the tape is easier if you use some oil on the skin.

Preparation

Preparation before taping a sprained ankle

Shape
A 5 cm wide strip and cut lengthwise three times (Lymph tape).
Number of strips
2
Technique
Drainage technique, applied without stretch

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. Measure the tape according to the size of the bruise or scar you want to cover.
  2. Take a 5 cm wide strip and cut it lengthwise three times, so you end up with four evenly sized, narrow pieces.

Application

Applying the tape to your ankle

Step2

Step 2

  1. Tear the backing paper at the point where the base meets the strips and remove the paper beneath the base.
  2. Apply the base of the tape at a slight diagonal angle.

Step3

Step 3

  1. Slowly peel away the rest of the paper, stopping just before the end, and lay down each strip one by one over the swollen area, leaving about 1 cm of space between them, without adding stretch.
  2. Repeat the same process with the second piece of tape, placing it in the opposite direction.

Step4

Step 4

  1. The two applications should cross over each other, creating a grid pattern directly over the area of swelling.
  2. Gently rub the tape to make sure it adheres properly.

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Christina’s advice for taping a sprained 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.

In the self-taping instructions, I’ve selected applications that are straightforward enough to apply on your own. To make the process as safe as possible, I share practical advice you should keep in mind before, during, and after taping. These recommendations come from my years of clinical experience. If your symptoms persist, it’s always best to consult a therapist or your 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.