How to tape a sprained ankle using four simple techniques.
Here we demonstrate how to tape a sprained ankle in four simple stages. Each stage offers progressively more support or can be done on its own.
The following ankle taping techniques form part of our full sprained ankle rehabilitation program. They comprise:
Equipment & materials for taping sprained ankles
- Adhesive spray (optional)
- Underwrap (optional)
- Elastic adhesive bandage
- Non-stretch zinc oxide tape (2.5cm)
Ankle Sprain Rehabilitation Program
Our step by step rehabilitation program takes you from initial injury to full fitness.
Start now for free:
How to tape a sprained ankle using the figure of 8 strapping
This is the first and probably least supportive stage of how to tape a sprained ankle. It protects either the lateral ligaments on the outside or the deltoid ligaments on the inside of the ankle. Most ankle sprains result in torn or stretched lateral ligaments on the outside of the ankle.
Avoid creases in the tape, or gaps at the back of the heel as they may cause blisters.
Part 2: Stirrups
Stirrup straps run down the inside of our ankle, under the heel and up the outside of your ankle. They are great for increasing lateral ankle stability, especially when combined with the figure of 8.
Part 3: Heel lock
The third stage of ankle strapping follows a figure of 8 first stage which is the least supportive followed by stirrup straps which protect the lateral ligaments. Any of these taping techniques can be used on their own as required of all together for maximum support.
Part 4 – Basketweave
How to tape a sprained ankle using the basketweave technique. This is the most supportive of all of the ankle strapping techniques. It supports the lateral ligament complex on the outside and the deltoid ligament complex on the inside.