How To Tape An Ankle

Twisting your ankle is a rite of passage for athletes and klutzes alike, isn't it? Unfortunately, ankle sprains are among the most common musculoskeletal injuries, sidelining people from sports, impacting their daily routines, and often leading to chronic instability if not properly addressed. Knowing how to tape an ankle effectively can provide crucial support, reduce pain, and help prevent further injury, whether you're returning to the field, navigating uneven terrain, or simply seeking extra stability during everyday activities. A well-taped ankle can be the difference between sitting on the bench and getting back in the game.

Proper ankle taping isn't just for professional athletes; it's a valuable skill for anyone prone to ankle injuries or seeking to support weak ankles. Taping provides external support to the ligaments, helping to limit excessive movement and protect against further strain. This can be especially important during the initial healing phase after a sprain, or as a preventative measure during activities that put stress on the ankle joint. Learning the correct taping techniques and understanding the different types of tape available ensures you can provide the appropriate level of support for your specific needs.

What kind of tape should I use? How tight should I wrap it? And how often should I re-tape?

What type of tape is best for ankle taping?

For most ankle taping applications, a combination of non-stretch athletic tape (typically 1.5 inches wide) and pre-wrap is considered the best choice. The non-stretch tape provides the necessary rigid support and limits excessive ankle movement, while the pre-wrap acts as a protective barrier between the skin and the adhesive tape, reducing irritation and potential skin damage.

While various tapes exist, including elastic adhesive bandages (EABs), non-stretch athletic tape remains the gold standard for providing robust support. EABs, while offering some compression and support, are generally less restrictive than non-stretch tape. Therefore, they are better suited for situations requiring flexibility and controlled movement, such as managing swelling or providing support during less strenuous activities. However, for preventing re-injury or offering maximum stability during high-impact sports, non-stretch tape is preferred. Pre-wrap is crucial for minimizing skin irritation caused by the adhesive in athletic tape. Applying pre-wrap before the tape creates a thin barrier that prevents direct contact between the adhesive and the skin. This significantly reduces the likelihood of blisters, rashes, or other adverse skin reactions. It's also important to use proper taping techniques, ensuring the tape is applied smoothly and without excessive tightness, to further prevent skin problems and optimize support. Remember to consult with an athletic trainer or healthcare professional for personalized advice on taping techniques and materials.

How tight should the tape be when taping an ankle?

The tape should be snug and supportive, but not so tight that it restricts circulation or causes discomfort. Aim for a level of compression that provides stability without cutting off blood flow. You should be able to comfortably slide a finger under the tape in most areas.

While ankle taping needs to be firm enough to limit excessive movement and support the joint, overly tight tape can create more problems than it solves. Restricted blood flow can lead to numbness, tingling, increased pain, and in severe cases, even tissue damage. Therefore, it's crucial to find the right balance. As you apply the tape, periodically ask the person being taped if they are experiencing any discomfort or a feeling of tightness that is more than just supportive. Pay close attention to areas where the tape overlaps, as this is where excessive pressure is most likely to occur. If the skin begins to wrinkle significantly under the tape, it is probably too tight. After the taping is complete, monitor the foot and toes for any signs of circulatory compromise, such as changes in color (paleness or blueness), temperature (coldness), or sensation. If any of these symptoms develop, the tape needs to be removed and reapplied with less tension. Consider that swelling may increase after activity, potentially tightening the tape further, so re-evaluate the tightness if swelling occurs.

What's the proper ankle position during taping?

The ankle should be held in a neutral or slightly dorsiflexed position (foot bent slightly upwards towards the shin) at approximately 90 degrees during the taping process. This position ensures that the tape provides appropriate support without restricting the ankle's natural range of motion when the athlete is active.

Maintaining the correct ankle position is critical for effective ankle taping. Taping with the ankle plantarflexed (toes pointed down) can restrict dorsiflexion, making it difficult to run or jump. Conversely, excessive dorsiflexion during taping can restrict plantarflexion and potentially lead to discomfort or injury. The neutral or slightly dorsiflexed position allows for a balance between support and mobility, enabling the tape to effectively limit excessive inversion (rolling inwards) or eversion (rolling outwards) while permitting the necessary movement for athletic performance. To ensure proper positioning, have the athlete sit comfortably with their knee bent at a 90-degree angle. Before applying any tape, verbally cue the athlete to hold their foot in the desired position. You may also need to manually stabilize the foot to prevent movement during the taping process. Constant communication with the athlete regarding comfort and range of motion is also beneficial.

How often should I re-tape my ankle?

Generally, you should re-tape your ankle every day, or more frequently if the tape becomes loose, wet, or dirty, or if you experience increased pain or instability despite the taping.

To elaborate, ankle tape loses its effectiveness over time due to sweat, movement, and general wear and tear. As the tape stretches and becomes less adhesive, it provides less support to the ankle joint. Continuing to rely on compromised tape can give you a false sense of security and increase the risk of re-injury. Therefore, it's essential to replace it regularly to maintain adequate support. The frequency of re-taping also depends on the activity level. For high-impact sports or strenuous activities, you may need to re-tape your ankle multiple times a day. Listen to your body and pay attention to how the tape feels. If you notice any loosening or increased discomfort, it's a clear sign that it's time for a fresh application. If possible, check your ankle to ensure there are no signs of skin irritation from the tape as well.

Here's a quick reference:

How do I remove the tape after taping my ankle?

The safest and most comfortable way to remove ankle tape is using bandage scissors or tape cutters to carefully cut along the length of the tape, avoiding direct contact with your skin to prevent cuts or skin irritation. Gently peel the tape away from your skin as you cut, using an adhesive remover if necessary.

Ripping the tape off quickly can cause skin irritation, pain, and even tearing of the skin. Bandage scissors or specialized tape cutters are designed with a blunt, angled tip that allows you to slide them under the tape without piercing the skin. Cut along the tape's length, preferably following the natural contours of your ankle to minimize pulling. If you encounter areas where the tape is particularly sticky, stop cutting and address that section before proceeding.

Stubborn adhesive can be loosened using an adhesive remover, available at most pharmacies. Apply the remover directly to the tape and allow it to soak in for a minute or two before continuing to peel the tape away. Baby oil or mineral oil can also work as an alternative if you don't have a commercial adhesive remover on hand. After removing all the tape, clean your ankle with soap and water to remove any remaining residue and moisturize the skin to prevent dryness.

What are the risks of improper ankle taping?

Improper ankle taping carries several risks, primarily ranging from ineffective support and potential re-injury to skin irritation, circulation problems, and even exacerbation of the original injury. If the tape is applied incorrectly, it won't provide the necessary stability to the ankle joint, leaving it vulnerable to further sprains or strains. Moreover, excessively tight taping can restrict blood flow and nerve function, leading to discomfort, numbness, or even more serious complications.

Beyond the immediate risks of insufficient support or circulatory issues, incorrect taping techniques can also contribute to long-term problems. For example, uneven pressure from the tape can cause skin abrasions, blisters, or allergic reactions to the adhesive. Furthermore, consistently taping an ankle improperly can create a false sense of security, encouraging individuals to push their limits beyond what is safe, potentially leading to chronic instability or delayed healing. Ultimately, proper education and practice are crucial for effective and safe ankle taping. If you're unsure about the correct technique, it's best to consult with a qualified athletic trainer, physical therapist, or other healthcare professional. They can provide personalized instruction and ensure that the taping method is appropriate for your specific condition and activity level.

Can I shower with a taped ankle?

Generally, it's not recommended to shower with a taped ankle unless you take precautions to keep the tape dry. Water exposure can significantly weaken the adhesive, causing the tape to peel off prematurely and reducing the support it provides. Prolonged dampness can also irritate the skin beneath the tape.

To protect your taped ankle during a shower, consider using a waterproof cover. Options include commercially available waterproof bandages specifically designed for casts and dressings, or you can improvise with a plastic bag secured tightly with tape or rubber bands above the taped area. Ensure a snug fit to prevent water from seeping in. Alternatively, you can take a sponge bath, carefully avoiding getting the taped ankle wet. If the tape does get wet, gently pat it dry with a towel. Avoid rubbing, as this can further loosen the adhesive. If the tape starts to peel or lose its stickiness, it's best to remove it carefully and reapply fresh tape once your ankle is completely dry to ensure optimal support and prevent skin irritation. Consider using a hairdryer on a low, cool setting to help dry the tape if necessary, but be cautious not to overheat the skin.

And that's all there is to it! Thanks for checking out our guide on taping your ankle. We hope you found it helpful and that you're feeling more supported and confident. Remember to listen to your body, and don't hesitate to consult a medical professional if you have any concerns. Come back and visit us again soon for more helpful tips and tricks!