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Home / How to tape / Ankle Taping / How to tape your ankle (general)

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.

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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 for ankle taping

Tape

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

Measuring and cutting the tape

Step

Place the injured foot on a stool so you can reach it easily, avoiding unnecessary strain.
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.
Cut the tape about 5 cm shorter than the measured length, as it will stretch during application.

Applying the tape to your ankle

Step

Apply the anchor of the tape without any stretch just above the inside of the ankle and along the inner shin.
Guide the tape diagonally with light tension across the ankle joint toward the outer edge of the foot.
Reduce the stretch slightly, lift the foot, and place the tape underneath the sole.
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.
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

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

Physiotherapist and Taping Instructor

Disclaimer:
Please note: we emphasize that the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The statements and examples mentioned are based on years of experience from patients and trained therapists.

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 specialist before applying tape in these cases.