Applying an anchor is the first step to this simple ankle taping technique.
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 runs 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.
Step 4: Repeat Step 3 from the outside of the ankle, crossing back in the opposite direction.
A “six” wraps under the heel then diagonally across the front of the ankle.
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.
When fully taped, the ankle should be protected against rolling in or out, while maintaining freedom of motion up and down.
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.
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