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How to Tape an Ankle

If you've suffered a sprained ankle, here's the correct method for taping an ankle for support.

Instructions

  • Step 1: Prepare ankle for wrap Spray the area to be wrapped with adhesive spray. This helps make the area sticky for the pads and wrap.
  • TIP: Apply heel and lace pads by placing one pad above the foot where the laces will be tightened, and one at the heel to protect against irritation.
  • Step 2: Apply the pre-wrap Apply the non-adhesive pre-wrap to the entire area that is going to be taped. This is to prevent irritation and discomfort caused by removal of the tape.
  • Step 3: Apply anchors Apply the anchors by wrapping two to three small pieces of tape around the top portion of the pre-wrapped ankle to hold the wrap in place and to provide a starting point for the taping process.
  • Step 4: Add stirrups and horseshoes Wrap a piece of tape down the side of the ankle starting from the anchor, around the bottom of the heel, and back up the other side to the anchor. Then wrap a smaller piece of tape around the back side of the ankle to the top of the foot. Repeat this three times.
  • Step 5: Apply the heel locks Wrap the tape from the top of the ankle to the back side, around the heel and over the instep, back around the leg, back around the instep, and around the back of the ankle to the top of the ankle where you started. Do this twice.
  • Step 6: Fill in the tape job Fill in the tape job by applying small pieces of wrap around the ankle starting at the top and working your way to the bottom.
  • FACT: Did you know? A sprained ankle means you have stretched or torn the ligaments in your ankle.

You Will Need

  • Adhesive spray
  • Non-adhesive pre-wrap
  • Athletic tape
  • Heel and lace pads (optional)

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