How to Strap an ankle step by step guide

Ankle sprains are among the most common injuries across field and court sports. Whether you play rugby, football, basketball, or netball, ankle instability can significantly affect performance and confidence. Strapping an ankle sprain can provide external support, improve proprioception, and help athletes transition back to sport.

It is important to note that taping is a supportive strategy — not a replacement for structured rehabilitation.

Why Tape an Ankle Sprain?

Ankle taping aims to:

• Limit excessive inversion and rotation

• Provide mechanical support

• Enhance proprioceptive feedback

• Improve athlete confidence during return to play

Athletes often report feeling more stable and secure when taping is applied correctly.

When Should You Tape an Ankle?

Taping is useful:

• During early return to sport

• When residual instability remains

• For high-risk training sessions

• During competition following recent injury

Taping should gradually reduce as strength and neuromuscular control improve.

Step-by-Step Ankle Strapping Technique

1. Apply anchors above the malleoli

2. Add medial-to-lateral stirrups

3. Apply figure-6 reinforcement

4. Add heel locks to control rotation

5. Finish with locking strips to cover all gaps to help prevent cuts and points of friction

Key tips:

• Keep the ankle in neutral

• Avoid excessive tape tension

• Check circulation and comfort

Common Mistakes

• Anchors too low create poor tape tension

• Anchors too high creating reduced bloodlofw through calf

• No heel lock reinforcement

• Poor foot positioning during application

• Over-tight taping causing discomfort

• Creases or folds creating points of friction or rubbing

Taping vs Bracing

Taping offers customisable support and proprioception, while braces offer convenience and reusability. Both can be useful depending on athlete preference and injury history. Taping due to its adhesion to the skin is preferred where possible.

Rehabilitation Still Matters

For long-term recovery, athletes must combine taping with:

• Peroneal strengthening

• Balance and proprioception training

• Plyometric progression

• Return to play testing and accurate clearance criteria

Final Thoughts

Ankle taping can be a valuable tool for injury management and performance confidence. When used alongside a structured rehab program, it can support safe and effective return to sport.

👉 Watch our full ankle taping tutorial on YouTube for a visual breakdown.

Lateral View Step By Step

POV Ankle Taping