How To Tape An Ankle

How often do you get injured at work or school? If you’re prone to injuries, you should consider investing in some protective equipment.

How To Tape An Ankle

Ankle braces are useful for protecting your ankles from sprains and strains. They also come in handy when you want to tape your ankle for sports.

The ankle joint is the largest joint in the body. It consists of three bones (tibia, fibula, talus) and five ligaments (anterior talofibular, calcaneofibular, posterior talofibular, anterior tibiotalar, and posterior tibiotalar). It allows us to stand upright and walk.

This post will help you understand how to tape your ankle and all the different types of tape that can be used as well as any pros and cons of doing this method.

How To Tape An Ankle – A Guide To Taping Your Ankle

In the end, you should choose an ankle brace that provides you with the most flexibility and mobility while also providing potential benefits such as swelling reduction, pain reduction, and support.

You will be more comfortable using your ankle and bearing weight through it if you are more comfortable with it.

Follow this guide to learn how to properly tape an ankle.

1. Position yourself comfortably on a chair or bed.

2. Place one leg over the other and bend the knee slightly.

3. With the heel facing down, place the tape across the back of the ankle just above the heel bone.

4. Wrap the tape around the ankle several times. Make sure that you wrap the tape tightly enough to hold the ankle securely but not too tight.

5. Repeat steps 1 through 4 on the other side.

6. Once both sides are taped, position the tape so that it covers the entire ankle.

7. Use medical tape to secure the ends of the tape.

8. Avoid wearing socks if possible. This will make the tape stay in place longer.

9. Wear the ankle brace for about 24 hours after the initial application.

10. Remove the tape before going to sleep.

11. Do not remove the tape until instructed to do so by your doctor.

12. If you experience swelling, redness, bruising, or pain when removing the tape, consult your physician immediately.

13. Continue using the ankle brace daily as directed by your physician.

Ankle Braces

How To Tape An Ankle

Ankle braces are designed to provide support and protection to the ankle joint. They are usually worn during sporting activities such as basketball, soccer, football, volleyball, running, etc.

The brace can be used by people who have arthritis, sprain, tendonitis, bursitis, or any other injury that affects the ankle.

Ankle braces are available in a variety of styles and materials. Some are made with plastic , so they won’t interfere with athletic movements while others are made with metal which provides better stability.

You can choose between lace-up ankle braces, hook-and-loop ankle braces, and elastic ankle braces.

Lace Up Ankle Braces

Lace up ankle braces help stabilize the ankle joint by providing extra support. These types of braces are best suited for those who need more support than elastic ankle braces offer. The laces on these braces are tightened around the foot to keep it stable.

Hook And Loop Ankle Braces

Hook and loop ankle braces are popular among athletes because they don’t restrict their movement. However, they aren’t recommended for people who are active since they may cause irritation.

Elastic Ankle Braces

Elastic ankle braces are comfortable and easy to wear. They are suitable for all kinds of activities including walking, jogging, and playing sports. They are ideal for people who suffer from chronic pain in the ankle area.

Athletic Taping

How To Tape An Ankle

Ankle supports are inexpensive and readily available. They are easily accessible and can be taught to use on your own. They are a great way to participate in sports and other high level activities.

They are a way to test the effectiveness and durability of ankle supports. Tape causes blisters and skin irritation. It is only good for a short time because it doesn’t breathe very well. It won’t help you with swelling.

Kinesiology Tape

How To Tape An Ankle

K-Tape is a popular, cost-effective option as well. Its elastic properties make it useful for many purposes.

Pros and Cons: K-Tape can be used for swelling and bruising management, body awareness, muscle relaxation, and muscle recruitment. It can be applied for various reasons but requires time and patience. It also doesn’t last long when wet. 

It is a simple ankle brace that helps prevent injury by keeping the ankles stable while walking or running. It can be cut into smaller pieces if you need more than one. Stretch the tape first before putting it on the ankle.

Make sure to start at the back of the ankle and work your way up.Heel support cut similar strips as above. Place the center of the tape underneath the heel, this time at a diagonal. The X will now be made at the back of the ankle.

Compression Tape

How To Tape An Ankle

Compression wraps are used to reduce swelling and relieve pain. Elastic bandages are more cost-effective than compression stockings. They are easier to put on and take off.

There is a risk of skin tearing if you use too much force when putting them on. Put the wrap on as snugly as possible, but make sure it doesn’t restrict blood flow. 

A swollen ankle or foot can be painful and uncomfortable. There are many ways to manage this condition.

Compression helps reduce swelling and soothes sensitive nerves. Compression can also increase your body’s ability to bear weight after an injury.

Frequently Asked Questions

Should You Leave It Wrapped At Night?

Wrapping an ankle at night is a matter of personal preference. You should be careful not to use too much pressure when wrapping your ankle.

Wrap it loosely enough to allow for swelling but tight enough to prevent circulation problems. Ankle supports should be considered when choosing footwear.

For those who need help with foot pain, there are many types of ankle supports available. Orthopedic shoes are recommended by doctors.

How Long Should You Wear The Tapes For?

Athletes should wear athletic tape until the injury heals. Kinesio taping takes longer than athletic tape but is less likely to cause skin irritation.

Compression wraps are worn for a long period of time, and are more effective than athletic tape. Ankle braces are used to stabilize ankles.


Ankle wraps are used to help support ankles during sports or other physical activities. Always start slowly when using an ankle wrap. Don’t wear an ankle wrap if your ankle hurts.

You may need to change your training plan until you feel comfortable with the new activity.

Megan Rinzel
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