How to tape your ankle following an ankle sprain as well as give additional support during rehab exercises
Here we demonstrate a 4 stage ankle taping technique. Each stage offers progressively more support or can be done on its own.
Equipment & materials
- Adhesive spray (optional)
- Underwrap (optional)
- Elastic adhesive bandage
- Non-stretch zinc oxide tape (2.5cm)
Ankle Sprain Rehabilitation Program
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Part 1 Ankle taping figure of 8
The figure of 8 strapping is the first and probably least supportive stage of ankle strapping. It aims to protect either the lateral ligaments on the outside or the deltoid ligaments on the inside of the ankle. Most ankle sprains will result in torn or stretched lateral ligaments on the outside of the ankle.
You should have no creases in the tape, or gaps at the back of the heel. These may cause blisters.
Part 2 Ankle taping stirrups
An ankle strapping can have different stages or levels of support. Stage 1 demonstrated a figure of 8 technique which can be used on its own or applied before applying stage 2 stirrups.
Part 3 Ankle taping 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 ankle strapping
This stage 4 of the ankle strapping technique called a basketweave technique. It 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.