Ankle injuries can sometimes faster, especially when they are not appropriately treated. This kind of injury happens to most people occasionally, but athletes are more predisposed to experience one. Healing from injuries can be easier with ankle taping, but the process sometimes can be complicated. Read on to find the types of ankle tapes and a step-by-step explanation of how to tape an ankle properly.

Types of Ankle Tapes

  • Athletic Tapes

Athletic tape is made to limit mobility. Since the tape is non-elastic, it is often best used to stabilize an injured ankle and offer substantial support to ward off damage or restrict motion.

Athletic tape can impair blood flow, so you should only use it for a short time—roughly less than a day—unless your doctor advises otherwise.

Hampton Adam’s Self Adhesive Athletic Tape gives extra athletic support and aids in avoiding knee, ankle, wrist, elbow, and finger problems. No need for scissors; it tears effortlessly by hand.

  • Kinesio Tape

Kinesio Tape is a flexible, elastic tape. The tape works best when you require ankle freedom of motion but also need extra support. Wearing Kinesio tape could be recommended if:

  • Following an injury, you’ve resumed your physical activities
  • Your ankles are wobbly and weak

Kinesio tape often lasts up to 5 days, which is far longer than athletic tape. Given that the tape is waterproof and often elastic, you can still wash or take a bath while wearing it.

Hampton Adams – Kinesiology Sports Tape will withstand whatever you throw at it and still deliver dependable performance and support. Since it’s waterproof, our tape will stay on your knees, elbows, and feet for days, even through the heaviest exercises. It’s also hypoallergenic, which means it won’t irritate sensitive skin.

Supporting Accessories 

Some people use specific attachments to increase the tape’s effectiveness and decrease any burning or pain it can occasionally cause. Examples include heel and lace pads, taping base spray, and pre-wraps. 

Pre-Taping Processes

  1. Consult with a Medical Expert

You should seek a medical expert if you lack the necessary training to wrap your ankles. Doing this might give you an edge when you end up in a situation where you have to bandage the ankle yourself.

Ankle injuries can be problematic. You might feel that it is just a slight strain, but in reality, your ligaments might have split! This is why you need to get the ankle injury properly assessed by doctors. You never know you might have to go for an ankle surgery for a slight slip and fall. 

  1. Gather Your Materials

Make confident you have everything you need to tape the ankle properly. Without all the required equipment, you risk injuring the person whose ankle you are trying to wrap even more. You should get the following materials ready:

Adhesive tape: Adhesive tape makes wrapping simpler and reduces slippage.

Pre-wrap: Pre-wrap serves as a barrier between skin and tape. Different materials are used to make it. Cotton, latex, synthetic materials, or a mixture of all these materials are possible choices.

  1. Lie the Wounded Person Down

Ask the wounded person to sit in a stable position where their foot may be raised and stretched for easy access. The foot should be 90 degrees erect and, in that posture, the whole time the tape is applied. 

  1. Adhesive

This is often available as QDA spray (Quick Drying Adhesive). The area you will wrap must be equally covered with adhesive. Applying this glue will guarantee that the wrapper remains intact.

How to Tape an Ankle

  • Steps for Athletic Taping

Each technique has a few distinct procedures since applying athletic tape entails a different strategy than using Kinesio tape. Both methods begin with dry, clean skin.

1. Apply a base spray over the ankle and the top of the foot.

2. Next, place a lace wrap to the front of the foot (where shoelaces frequently rub) and a heel pad to the rear of the foot, beginning just beyond the ankle (where shoes frequently rub).

3. Put pre-wrap around the foot, beginning just below the ball of the foot and working your way up until you reach the ankle (and approximately three inches above the ankle).

4. Using the athletic tape, attach two anchor strips to the pre-wrap uppermost section. Beginning at the front of the leg, bend the limb until the tape strips overlap by one to two inches. Halfway past the initial strip’s location, apply another one.

5. Apply the tape to the top of one anchor strip, extend it over the ankle, cross it over the heel, and finish it in the same spot on the other side of the leg to create a stirrup piece. Ensure it resembles a stirrup.

6. Do it again, placing a second stirrup piece more centrally on the top of the foot, wrapping it around the ankle, and letting the tape attach to the anchor strip.

7. Lay another anchor strip on top of the stirrup tape, looping it halfway from where the last anchor strip began. This assists in keeping the stirrup piece in position. This wrapping pattern should be repeated until you reach the top of the foot.

8. Apply the figure-eight method to the heel. Run the tape over the foot, angling it toward the heel as you begin on the inside of the arch. Continue the figure-eight technique for two full wraps before crossing the foot and ankle.

9. To complete, wrap a strip of tape around the arch or heel on the other side and the front of the lower leg. You could also require more anchor strips. There shouldn’t be any exposed flesh on you.

  • Steps for Kinesio Taping

Unlike athletic tape, Kinesio tape doesn’t cover most of the foot and ankle. Although there are other approaches, the following is a standard Kinesio ankle taping strategy:

  1. Find the precise location on your body where you should apply the tape. It’s essential that it’s  applied correctly to ensure  the best chance of working. You might need to use the Kinesiology Tape many times before finding the perfect fit, but you should feel better supported immediately.
  2. Measure the right amount of tape required for your injury. For best results, use one continuous strip of tape whenever feasible by measuring the proper quantity before cutting it. Compared to several little parts, a single continuous piece will retain tension and offer support considerably better. Don’t be scared to apply extra tape; it can take several pieces to support an injured region completely. Soon, you’ll be able to feel where the tape is and where it is not.
  3. Round the ends of the tape once you’ve cut precisely how much you need. If the corners are rounded before applying the tape, it will adhere for longer. It is far more challenging to grip an edge if the ends have been rounded. Depending on the activities and length of usage, Kinesiology Tape products typically last for many days.
  4. Apply Kinesiology Athletic Tape at least 30 minutes before working out to ensure that it attaches before you start getting covered in sweat. Your skin must be clean and dry for the tape to have the best possible chance of working. To remove any oils or lotions, properly wash and dry your skin. If you want to reduce discomfort and help with adhesion during tape removal, think about trimming additional hair.
  5. Apply the tape while the muscle is stretched to avoid tightness  as you move and stretch your muscles. Additionally, you’ll be able to feel the support right away and get the perfect amount of tension in the tape. It will undoubtedly be beneficial rather than limiting if you do this. Only remove the tape’s backing once you are assured of the placement. Be careful to avoid letting the tape stick to itself.
  6. Rub the tape once it is in the proper position. Firmly rubbing the tape will warm and stimulate the adhesive, increasing its lifetime and tensile strength. This step is crucial to getting the most out of your tape.

How to Take Off Sports Tape

Remove any tape you may have used if your toes seem discolored or bloated. This can signify that the tape is overly tight, impairing your blood flow.

  • How to take off Athletic tape

1. Cut with a pair of bandage scissors with blunt ends and an additional blunt edge on the side. 

2. Gently cut the tape until you make a large cut. 

3. Gradually remove the tape from the skin.

4. If the tape is tough to remove, consider using an adhesive remover wipe. As long as it is labeled, it can dissolve the adhesive and is often harmless for the skin.

  • How to take off Kinesio tape

Kinesio tape occasionally requires a little more work to remove because it is designed to last several days. You can remove Kinesio tape with the following steps

  1. Apply cooking, baby oil, or any oil-based substance on the tape. Allow this to rest for a while. 
  1. Roll the tape’s edge down slowly while drawing it away from your skin in the direction your hair grows. 
  1. Apply the oil to dissolve further any adhesive that remains after the tape has been removed.


Taping the ankles can lessen pain after an accident and avoid injuries. The methods for taping vary depending on the kind of tape you employ. Consult a sports medicine specialist or your doctor if you’re having problems taping your ankle. They may offer advice on the body—or injury-specific taping techniques—that might be beneficial.