How to Tape an Ankle for Enhanced Stability and Injury Prevention

Taping an ankle is a common preventative technique used by athletes to reduce the risk of ankle injuries, such as sprains and twists. This method provides support, stabilises the joint, and can significantly reduce the severity of injuries when they occur. Here, we’ll walk through the steps for taping an ankle effectively using rigid tape, which is ideal for providing strong support.

Materials Needed:

• 38mm Rigid Tape

Preparation:

The athlete should be seated with the foot at a 90-degree angle to ensure proper alignment during the taping process.

Step-by-Step Taping Procedure:

1. Applying Anchors:

   • Start by applying a 38mm rigid tape anchor around the ankle. This should be positioned approximately 15-20mm above the malleoli (the bony prominences on each side of the ankle). Make sure the tape is firm but not too tight to avoid cutting off circulation.

2. Stirrups:

   • Apply 2-3 stirrups to stabilize the ankle laterally. Start the tape on the inside (medial side) of the ankle, pass it under the foot, and anchor it on the outside (lateral side) of the ankle. This will help prevent the foot from turning inward, which is a common motion during ankle sprains.

3. Figure 6's:

   • Apply 2-3 figure 6 wraps to enhance both medial and lateral stability. Begin at the medial side of the ankle, run the tape under the foot, and then cross it over the front of the ankle, finishing by semi-overlapping it from the center back to the medial side of the ankle. This pattern helps control rotational movements and adds additional support.

4. Heel Locks:

   • Start the heel lock by anchoring the tape at the medial side, then run the tape across the front of the ankle, wrap it around behind the heel, and under the heel. Continue by bringing the tape back across the front of the ankle to the medial anchor. Repeat this once in each direction, creating a locking mechanism around the heel and ankle, which significantly increases stability and support.

Tips for Effective Taping:

• Ensure the skin is clean and dry before application to improve adhesion.
• Keep the ankle at a 90-degree angle throughout the taping process to ensure proper alignment.
• Do not overlap the tape too tightly as it may restrict blood flow or cause discomfort.
• Regularly check for any signs of discomfort or irritation, especially if the athlete reports numbness or tingling.

Ankle taping is an effective method to prevent injuries during activities that put stress on the ankle. By following these steps, athletes can ensure their ankles are well-supported, reducing the risk of injury and providing peace of mind during both practice and competition. Remember, while taping is a great preventative measure, it is also important to combine this with proper footwear and strength training exercises for the best protection against ankle injuries.