Simple support taping

The following guidelines are for information purposes only. We recommend seeking professional advice before attempting any rehabilitation.

The aim of this taping is to provide support for weak and unstable ankles preventing them from turning over or spraining. There are a number of different methods of taping the ankle but I have found this to be the simplest, cheapest and most comfortable to apply. Done correctly it should prevent the ankle from inverting yet allow the athlete to move. It has been tried and tested on long mountain runs. Taping will provide excellent support when it is first done but over time it loses its support properties as the tape stretches naturally. Therefore it may need to be re-done at regular intervals, particularly if it gets wet.

What is required?

• Foam underwrap (optional)
• Spray adhesive (optional)
• 5 cm Elastic Adhesive Bandage - elastic type tape
• 2.5 cm non stretch zinc oxide tape (optional).

Step 1

• Prepare the foot and ankle either by shaving or applying spray adhesive and underwrap.
• The underwrap protects the skin and hairs from direct contact with the tape but you will get a better result if tape can be applied directly to the skin but beware of putting tape onto hairy legs as it will hurt when it is removed!
• The foot should be placed in a slightly dorsi flexed and everted position.

Step 2

• Using the 5 cm elastic tape start at the top middle of the ankle and take the tape around the back of the achilles tendon and down the inside of the ankle (image 1).
• Do not pull tight around the back of the achilles tendon.

Step 3

• Pass the tape under the foot and back up the outside of the ankle to lock the heel (image 2).

Step 4

• Pass the tape around the back of the achilles tendon and this time over the top of the foot at the front (image 3).
• Pass the tape under the foot and up the inside of the ankle (image 4).

Step 6

• Go around the back of the achilles and back over the front of the foot (image 5).
• Under the foot again and up the otherside, this time passing the tape in front of the ankle (image 6).

Step 7

• Pass the tape a couple of times around the ankle to finish this part off (image 7).
• For moderate support this is all that is required. For even stronger support continue on.

Step 8

• Using the 2.5 cm non stretch tape apply a strip starting ont he ouside lower leg and passing over the front of the ankle and uder the inside of the foot (image 8).

Step 9

• Pull the tape firmly up the outside of the ankle and secure at the front top of the ankle (image 9).
• Repeat steps 8 and 9 with a second strip of tape slightly overlapping the first and a third if required.

The taping should be comfortable and not too tight, yet make it virtually impossible for the ankle to turn over or invert.

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