Applying an anchor strip is the first step to taping an ankle.
This season I’ve written about many of the common injuries we see during the winter sports season.
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One of the most frequent is the sprained ankle.
While a solid rehab program is the best long-term fix for a “weak and wobbly” ankle, taping can offer extra support and boost an athlete’s confidence during activity.
Our ankles move in two main ways: they bend up and down and they turn in and out.
Most ankle sprains happen when the foot rolls too far inward under force, a movement we aim to restrict with taping, without limiting the vital up-and-down motion needed for sprinting and jumping.
There are many ways to tape an ankle, but the method below is a reliable, cost-effective option that suits most athletes and sports and won’t upset the club treasurer.
If you’re recovering from an injury, I strongly recommend seeing a physio for taping advice tailored to your needs, as some injuries require modified techniques.
Important: The foot should stay flexed (toes up) throughout the taping process.
Step 1: Apply an anchor strip around the lower leg, just above the ankle bones. It should sit firmly, but not be tight.
Step 2: Add stirrups. Start on the inside of the anchor, run the tape under the heel and attach it to the outer side. Apply with moderate tension.
A stirrup is made by wrapping under the heel.
Step 3: Add a “six”— start on the inside, wrap under the heel, then cross diagonally over the front of the ankle and return to the start. This controls inward movement.
A ‘six’ crosses diagonally over the front of the ankle.
Photo by
Cath Grey
Step 4: Repeat step 3 from the outside of the ankle, crossing back in the opposite direction.
Step 5: Finish with another anchor over the top, covering all the loose ends to keep the tape secure during play.
Step 6: Check tightness by pressing a toenail — the colour should return quickly. The ankle should move up and down freely, but feel supported against rolling in or out.
A properly strapped ankle can increase a player’s confidence and limit sideways motion, while still allowing for sprinting and jumping.
A final note: Some people react to sports tape. Always read the manufacturer’s instructions, remove the tape after 1-2 hours the first time and stop using it if you see any skin irritation. If needed, try a hypoallergenic under-wrap for added protection.
Pat Arnold is a director and sports physiotherapist at Echuca Moama Physiotherapy. Appointments with Pat and his colleagues can be made by phoning 5480 0860 or book online at echucamoamaphysio.com.au
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