How To Wrap An Ankle With Kinesiology Tape

Ankle sprains are one of the most common injuries in sports. They can happen when you roll, twist, or turn your ankle in an awkward way. Kinesiology tape is a therapeutic tape that is often used to support and protect injured joints and muscles. It can help to reduce pain, swelling, and inflammation, and can also help to improve range of motion and stability.

If you have an ankle sprain, wrapping it with kinesiology tape can help to provide support and stability, and can also help to improve your range of motion. Kinesiology tape is also water-resistant, so you can wear it while you shower or swim. Here are the steps on how to wrap an ankle with kinesiology tape:

1. Clean and dry your ankle.
2. Cut a piece of kinesiology tape that is about 12 inches long.
3. Apply the tape to the outside of your ankle, starting at the bottom of your heel.
4. Wrap the tape around your ankle, overlapping each layer by about half.
5. Continue wrapping the tape until you reach the top of your ankle.
6. Smooth the tape down and rub it into your skin.

How To Wrap An Ankle With Kinesiology Tape

Benefits of Kinesiology Tape for Ankle Support

Kinesiology tape is a stretchy, adhesive tape that is applied to the skin to provide support and pain relief to muscles and joints. It is often used to treat ankle injuries, such as sprains and strains.

There are a number of benefits to using kinesiology tape for ankle support, including:

Improved circulation: Kinesiology tape helps to improve circulation by increasing blood flow to the injured area. This can help to reduce swelling and pain.
Reduced pain: Kinesiology tape can help to reduce pain by providing support and stability to the injured ankle. It can also help to reduce muscle spasms.
Increased range of motion: Kinesiology tape can help to increase range of motion by reducing pain and swelling. This can help to improve mobility and function.

Kinesiology tape is a safe and effective treatment for ankle injuries. It is easy to apply and can be worn for up to several days. If you are experiencing ankle pain, talk to your doctor about whether kinesiology tape may be right for you.

Benefits of Kinesiology Tape	Effects
Improved circulation	Increased blood flow to the injured area, reducing swelling and pain
Reduced pain	Provides support and stability to the injured ankle, reducing muscle spasms
Increased range of motion	Reduces pain and swelling, improving mobility and function

Understanding the Anatomy of the Ankle

Bones and Joints

The ankle joint, also known as the talocrural joint, is a hinge joint formed by the articulation of the talus bone of the foot with the tibia and fibula bones of the lower leg. The ankle joint allows for plantar flexion (pointing the toes downward) and dorsiflexion (lifting the toes upward).

Ligaments

The ankle joint is stabilized by numerous ligaments that connect the bones and prevent excessive movement. These ligaments include:

Medial Collateral Ligament (MCL): Connects the medial malleolus of the tibia to the talus and calcaneus bones, preventing lateral ankle inversion.
Lateral Collateral Ligament (LCL): Connects the lateral malleolus of the fibula to the talus and calcaneus bones, preventing medial ankle eversion.
Anterior Talofibular Ligament (ATFL): Connects the front of the fibula to the talus bone, preventing anterior drawer motion of the ankle joint (forward sliding of the talus).
Posterior Talofibular Ligament (PTFL): Connects the back of the fibula to the talus bone, preventing posterior drawer motion (backward sliding of the talus).
Calcaneofibular Ligament (CFL): Connects the fibula to the calcaneus bone, providing stability and preventing excessive eversion of the ankle.

Ligament	Function
Medial Collateral Ligament (MCL)	Prevents lateral ankle inversion
Lateral Collateral Ligament (LCL)	Prevents medial ankle eversion
Anterior Talofibular Ligament (ATFL)	Prevents anterior drawer motion
Posterior Talofibular Ligament (PTFL)	Prevents posterior drawer motion
Calcaneofibular Ligament (CFL)	Provides stability and prevents excessive eversion

Muscles and Tendons

The ankle joint is surrounded by numerous muscles and tendons that control movement, stability, and proprioception. These include:

Gastrocnemius: A calf muscle that inserts on the Achilles tendon and plantar flexes the foot.
Soleus: Another calf muscle that inserts on the Achilles tendon and plantar flexes the foot.
Tibialis anterior: A muscle on the front of the leg that dorsiflexes the foot and inverts it.
Peroneus longus and brevis: Muscles on the outside of the leg that evert the foot.
Achilles tendon: The thick tendon that connects the calf muscles to the heel bone and allows for plantar flexion.

Preparation for Ankle Taping

To ensure effective ankle taping, meticulous preparation is crucial. This preparatory regime involves several essential steps:

1. Clean and Dry Skin: Prior to taping, meticulously cleanse the ankle area with soap and water. Subsequently, thoroughly pat the skin dry to eliminate any residual moisture. Clean, dry skin facilitates optimal tape adhesion and prevents irritation.

2. Shaving: For improved tape adherence, consider shaving the ankle area. Hair can interfere with the tape’s ability to establish a firm bond with the skin, potentially compromising its effectiveness.

3. Ankle Stabilization: Before applying tape, stabilize the ankle joint in the desired position. This can be achieved through the use of an ankle brace or by having the individual actively hold the joint in place. Proper stabilization ensures that the tape provides support and stability where it is most needed.

3. Application of Friction Spray (Optional)

For enhanced tape adhesion, consider using a friction spray. Friction spray, also known as pre-tape spray, creates a slightly tacky surface on the skin. This tacky surface significantly improves the grip of the tape, reducing the likelihood of slippage or detachment during movement.

When selecting a friction spray, opt for a product specifically formulated for use with kinesiology tape. Avoid using sprays containing alcohol, as these can dry out the skin and impair adhesion.

To apply friction spray, hold the can approximately 6-8 inches away from the ankle and spray a thin, even layer over the desired area. Allow a few seconds for the spray to dry before applying the tape.

Pros of Friction Spray	Cons of Friction Spray
Enhanced tape adhesion	Potential skin irritation
Reduced slippage and detachment	Additional expense

Although friction spray can improve tape adhesion, it is not always necessary. If the tape adheres well without the use of spray, it may be omitted to minimize potential skin irritation.

Creating the Base Layer

The base layer provides a stable foundation for subsequent taping layers. It helps to anchor the tape and ensure it remains in place throughout the activity.

Step 1: Clean the Skin

Clean the skin around the ankle with rubbing alcohol to remove any dirt or oils that could interfere with the tape’s adhesion.

Step 2: Select Tape Width and Length

For the base layer, choose a tape width of 2-3 inches. The length will vary based on the circumference of the ankle.

Step 3: Apply Vertical Strips

Cut a strip of tape and apply it vertically along the inner ankle bone. This provides support and stability to the medial aspect of the ankle.

Step 4: Apply Horizontal Strips

Cut multiple strips of tape and apply them horizontally, encircling the ankle from the bottom of the heel to the base of the calf.

These horizontal strips serve as anchor points for the subsequent taping layers. They also provide additional support and help to prevent the ankle from rolling out.

Horizontal Strip Application Technique:

Step	Description
1	Cut a strip of tape twice the circumference of the ankle.
2	Start at the base of the heel and apply the tape horizontally around the ankle.
3	Overlap the edges by about 1 inch to ensure a secure fit.
4	Repeat steps 1-3 for multiple strips, until the entire circumference of the ankle is covered.

Supporting the Lateral Side

To support the lateral side of the ankle, you’ll need to use two strips of tape. The first strip should be applied from the outside of the heel, across the arch of the foot, and up to the inside of the ankle.

The second strip should be applied from the outside of the ankle, down the lateral side of the foot, and up to the bottom of the heel.

When applying the tape, be sure to start with the foot in a neutral position. This means that the foot should be flat on the floor and the ankle should be at a 90-degree angle.

Step 1

Apply the first strip of tape from the outside of the heel, across the arch of the foot, and up to the inside of the ankle.

Step 2

Apply the second strip of tape from the outside of the ankle, down the lateral side of the foot, and up to the bottom of the heel.

Step 3

Finish by rubbing the tape down to activate the adhesive.

Tips:

– Use a light touch when applying the tape, as too much pressure can cause the tape to be uncomfortable or cause skin irritation.

– Make sure the tape is applied smoothly and evenly, without any wrinkles or creases.

– If you have any pain or discomfort while wearing the tape, remove it and consult with a medical professional.

Guidelines for Angle of Tape

Strip	Angle
1	45 degrees
2	45 degrees

Taping for Ankle Sprains

Kinesiology tape can be used to support the ankle and stabilize the joint to prevent or treat sprains. To tape an ankle with kinesiology tape for a sprain, follow these steps:

1. Clean and dry the skin around the ankle.

2. Apply an anchor strip of tape around the heel, just above the Achilles tendon.

3. Apply two support strips of tape from the outside and inside of the ankle, extending up the calf and across the top of the foot.

4. Apply a figure-eight strip of tape around the ankle to stabilize the joint.

5. Apply a stirrup strip of tape around the bottom of the foot, connecting the two support strips.

6. Apply a crossover strip of tape:

a. Starting at the outer edge of the heel, apply a strip of tape diagonally across the top of the foot, extending to the inside of the ankle.

b. Repeat with a second strip of tape, starting at the inner edge of the heel and extending to the outside of the ankle.

c. This creates an X-shape over the top of the foot that helps to stabilize the ankle.

7. Trim any excess tape and smooth out the edges.

The tape should be applied snugly, but not too tightly, and should not restrict movement. It can be worn for up to three days before needing to be replaced.

Applying Tension to the Tape

The amount of tension applied to the kinesiology tape will depend on the specific injury being treated. For general support, the tape should be applied with moderate tension. To provide more support or compression, the tape can be applied with high tension. Conversely, for lighter support, the tape can be applied with low tension.

To apply the tape with moderate tension, stretch the tape by about 50% as you apply it to the ankle. For high tension, stretch the tape by about 75%. For low tension, stretch the tape by about 25%.

**Here is a table summarizing the different levels of tension that can be applied to kinesiology tape:**

Tension	Stretch
Low	25%
Moderate	50%
High	75%

It is important to avoid overstretching the tape, as this can reduce its effectiveness. If the tape is overstretched, it will not be able to provide the necessary support and may actually cause further injury.

Securing the Tape

Once the tape is applied, it needs to be secured in place to prevent it from shifting or coming loose. This can be done by using a variety of methods, including:

Overlapping strips: Apply additional strips of tape over the initial layer, overlapping them by about 50%. This helps to create a more secure hold and prevents the tape from peeling off.
Anchor points: Create anchor points by applying small pieces of tape to the skin outside of the area being taped. Then, loop the ends of the main tape strip around the anchor points and secure them. This provides additional stability and prevents the tape from slipping.

Using a Figure-Eight Pattern

A figure-eight pattern is a particularly effective method for securing the tape around the ankle. To apply this pattern:

Start by applying a strip of tape to the inside of the ankle, just below the malleolus (the bony bump on the inside of the ankle).
Bring the tape up and over the top of the foot, crossing it over the front of the ankle.
Bring the tape down and around the outside of the ankle, crossing it over the back of the heel.
Bring the tape back up and over the top of the foot, crossing it over the front of the ankle.
Bring the tape down and around the inside of the ankle, crossing it over the back of the heel.
Continue this pattern until you have applied several layers of tape.
Finish by securing the ends of the tape with overlapping strips or anchor points.

The figure-eight pattern provides excellent support and stability for the ankle, making it ideal for use in sports or other activities where there is a risk of injury.

Method	Description
Overlapping strips	Additional strips of tape are applied over the initial layer, overlapping them by about 50%.
Anchor points	Small pieces of tape are applied to the skin outside of the area being taped. The ends of the main tape strip are then looped around the anchor points and secured.
Figure-eight pattern	A strip of tape is applied to the inside of the ankle, just below the malleolus. The tape is then brought up and over the top of the foot, crossing it over the front of the ankle. The tape is then brought down and around the outside of the ankle, crossing it over the back of the heel. This pattern is continued until several layers of tape have been applied.

Post-Taping Care and Considerations

Once the ankle is taped, there are a few things to keep in mind to ensure the best results:

Keep the Tape Dry

Water can loosen the adhesive and cause the tape to peel off prematurely. Avoid getting the tape wet, and if it does get wet, dry it with a towel or hair dryer on a low setting.

Don’t Overtighten the Tape

The tape should be snug but not too tight. Overtightening the tape can restrict blood flow and cause discomfort. If the tape is too tight, remove it and reapply it with a looser tension.

Avoid Rubbing the Tape

Rubbing the tape can irritate the skin and cause the tape to come off. If you need to adjust the tape, do so gently.

Wear Supportive Footwear

Wearing supportive footwear can help to stabilize the ankle and prevent further injury. Choose shoes that fit well and provide good arch support.

Rest the Ankle

If possible, rest the ankle for the first 24-48 hours after taping. This will give the tape time to work and help to reduce swelling.

Check the Tape Regularly

Check the tape regularly to make sure it is still in place and not causing any discomfort. If the tape is loose or has started to peel off, remove it and reapply it.

Remove the Tape After 2-3 Days

The tape should be removed after 2-3 days. If the tape is left on for too long, it can start to irritate the skin. To remove the tape, gently peel it off in the direction of hair growth. You may need to use a pair of scissors to cut the tape into smaller pieces, making it easier to remove.

If You Have Any Concerns

If you have any concerns about the taping or your ankle injury, don’t hesitate to consult with a healthcare professional.

Symptom	Action
Swelling, redness, or pain	Remove the tape and consult a healthcare professional
Numbness or tingling	Remove the tape and consult a healthcare professional
The tape is loose or has started to peel off	Remove the tape and reapply it

Advanced Techniques for Ankle Taping

10. Advanced Techniques for Ankle Taping /p>
– Step 1: Prepare the skin. Shave or trim any hair from the area to be taped. Clean the skin with alcohol wipes to remove any dirt or oil.
– Step 2: Apply a base layer of tape. This layer will help to anchor the tape and prevent it from slipping. Start by placing a strip of tape around the heel, just below the ankle bone. Continue wrapping the tape around the foot, overlapping each strip by about 50%.
– Step 3: Apply a support layer of tape. This layer will provide support for the ankle joint. Start by placing a strip of tape around the outside of the ankle, just above the heel bone. Continue wrapping the tape around the foot, overlapping each strip by about 50%.
– Step 4: Apply a reinforcement layer of tape. This layer will help to further reinforce the support provided by the previous layers. Start by placing a strip of tape around the front of the ankle, just below the shin bone. Continue wrapping the tape around the foot, overlapping each strip by about 50%.
– Step 5: Finish the taping. Secure the tape by wrapping a final strip around the top of the foot, just below the toes.
– Step 6: Check the fit. The tape should be snug, but not too tight. You should be able to move your toes and ankle freely. If the tape is too tight, it can cut off circulation.
– Step 7: Remove the tape. When you are finished taping, remove the tape by gently peeling it off the skin. Do not pull on the tape, as this can cause skin irritation.

Recommended Tape Widths for Ankle Taping

Tape Type Width

Base Layer 1 inch

Support Layer 1.5 inches

Reinforcement Layer 2 inches