How to wrap an ankle with sports tape

Ankle injuries are a common occurrence in sports, ranging from minor sprains to more severe ligament damage․ Providing proper support to the ankle joint can be crucial for both preventing injuries and aiding in recovery․ Sports taping is a highly effective method used by athletes, trainers, and physical therapists to stabilize the ankle, limit excessive movement, and offer proprioceptive feedback․ This detailed guide will walk you through the process of effectively wrapping an ankle with sports tape, highlighting different types of tape and key considerations․

Understanding the Purpose of Ankle Taping

The primary goal of ankle taping is to provide external support to the ligaments and tendons surrounding the ankle joint․ This support helps to:

• Prevent Injury: By limiting excessive inversion (rolling outwards) and eversion (rolling inwards) movements, taping can significantly reduce the risk of sprains, especially in high-impact or dynamic sports․
• Stabilize an Injured Ankle: For individuals recovering from a sprain, taping can offer crucial stability, allowing for a safer return to activity and preventing re-injury․
• Enhance Proprioception: The tape provides sensory input to the brain, improving the body’s awareness of the ankle’s position in space․ This can lead to quicker neural responses to correct imbalances and prevent falls․
• Reduce Swelling: Compression from the tape can help manage swelling in the acute phase of an injury․

While taping offers significant benefits, it’s important to remember that it should complement, not replace, proper strengthening and rehabilitation exercises․ Prolonged and excessive wearing of a brace or tape can sometimes delay neural responses if not balanced with appropriate training․

Types of Sports Tape

Before you begin taping, familiarize yourself with the common types of sports tape:

• Inelastic (Rigid) Tape: Often called “athletic tape” or “McConnell tape,” this white, non-stretchy tape provides the most compression and stability․ It is ideal for restricting specific movements and offering maximum support․
• Elastic Tape (Kinesiology Tape/KT Tape): This stretchy tape (like KT Tape) is designed to provide dynamic support, lift the skin to improve circulation, and facilitate natural movement rather than restrict it․ It’s often used for pain relief, muscle support, and to reduce swelling, and allows for a greater range of motion compared to inelastic tape․
• Underwrap: A thin, pre-taping foam material applied directly to the skin to protect against irritation and make tape removal easier․ While not always necessary, it’s recommended for individuals with sensitive skin or for prolonged taping․

For ankle support in sports, inelastic tape is typically the primary choice for its stability, often used in conjunction with underwrap․ Elastic tape can be used as a supplementary measure or for less severe support needs․

Preparation Before Taping

Proper preparation ensures effective and comfortable taping:

1. Clean and Dry Skin: Ensure the ankle and foot are clean, dry, and free of oils or lotions․ This promotes better tape adhesion․
2. Hair Removal: If the area has significant hair, consider shaving it to prevent painful tape removal and improve adhesion․
3. Positioning: Have the individual sit in a comfortable position with their foot at a 90-degree angle to the lower leg (dorsiflexed)․ This neutral position is crucial for effective support and comfort during activity․
4. Underwrap (Optional but Recommended): Apply a single layer of underwrap around the ankle and foot, starting from just above the ankle bone and extending down to the ball of the foot․ Overlap each wrap by about half its width․

Step-by-Step Ankle Taping Technique (Using Inelastic Tape)

This technique focuses on providing comprehensive support to prevent inversion and eversion sprains․

Anchors

• Stirrup Anchors: Apply two anchor strips․ The first should be placed around the lower calf, about 2-3 inches above the ankle bone․ The second anchor should be placed around the mid-foot, just below the base of the toes․ These anchors provide a foundation for the other tape strips․ Do not apply too tightly, as they serve merely as attachment points․

Stirrups

• First Stirrup: Starting from the inside (medial) aspect of the upper anchor, bring the tape down the inside of the ankle, under the heel, and up the outside (lateral) aspect of the ankle to attach to the upper anchor․ This forms a “U” shape and is crucial for preventing inversion․
• Second and Third Stirrups: Apply two more stirrups in the same manner, overlapping the previous stirrup by about half its width․ Alternate the starting points slightly (e․g․, first from medial, second from lateral, third from medial) to provide balanced support․

Horseshoes/C-Strips

• First Horseshoe: Starting from the inside of the lower anchor, bring the tape across the top of the foot, around the back of the heel, and up the outside of the foot to attach to the lower anchor․ This helps control eversion․
• Second and Third Horseshoes: Apply two more horseshoes, overlapping by about half and working your way up the ankle towards the top anchor․

Figure-Eights

• First Figure-Eight: Start on the inside of the upper anchor․ Bring the tape down the inside of the ankle, under the arch of the foot, across the top of the foot, and around the back of the heel; Then bring it back up the outside of the ankle and finish on the upper anchor․ This motion creates a “figure eight” pattern that provides comprehensive stability․
• Second Figure-Eight: Apply one or two more figure-eights, slightly overlapping the previous one, ensuring good coverage of the ankle joint․

Heel Locks

• Left Heel Lock: Start on the inside of the upper anchor․ Bring the tape down the inside of the ankle, around the back of the heel on the left side, across the bottom of the foot, and back up the outside of the ankle to finish on the upper anchor․
• Right Heel Lock: Repeat the process, starting on the outside of the upper anchor, going around the back of the heel on the right side, across the bottom of the foot, and back up the inside of the ankle to finish on the upper anchor․ Heel locks are excellent for preventing the heel from lifting and sliding․

Closing Strips

• Apply several horizontal strips of tape around the entire ankle and lower leg, starting from the lower ankle anchor and working upwards to the top anchor․ Overlap these strips by about half their width․ These strips secure all the underlying tape and provide additional compression․ Ensure these are not too tight, especially over the Achilles tendon․

Important Considerations and Tips

• Check Circulation: After taping, always check for proper circulation․ Press on a toenail; the color should return quickly․ If there’s numbness, tingling, or discoloration, the tape is too tight and should be reapplied․
• Comfort: The tape should feel supportive, not restrictive or painful․ The individual should be able to move their toes freely․
• Wrinkles: Avoid wrinkles in the tape, as these can cause blisters or discomfort․
• Removal: Remove tape carefully, preferably with specialized tape scissors, to avoid skin irritation․
• Skin Care: For frequent taping, consider using a skin prep spray to enhance adhesion and protect the skin․
• Professional Guidance: If you’re unsure about the correct technique or dealing with a significant injury, consult with a certified athletic trainer or physical therapist․ They can provide personalized guidance and ensure the taping is appropriate for your specific needs․
• Avoid Hard Braces: While effective for initial recovery, relying solely on hard braces (like active ankles) for prolonged periods without strengthening can sometimes hinder natural ankle stability development․ Softer braces or taping are often preferred for ongoing support in conjunction with rehabilitation․

By following these guidelines, you can effectively wrap an ankle with sports tape, providing crucial support to help prevent injuries and facilitate a safe return to activity․ Remember, consistent strengthening and proper warm-ups are equally vital for maintaining robust ankle health․