Last updated on: November 10, 2026
When it comes to protecting one of the most commonly injured areas in sport—the ankle—sports tape is a trusted solution. Whether you’re looking to prevent ankle injuries or support recovery from a sprain, knowing how to sports tape an ankle correctly is essential.
This guide, developed in collaboration with Aurora Physiotherapy, breaks down a proven method of ankle strapping using rigid sports tape. From pre-taping preparation to the final checks, we’ll walk you through everything you need to know.
Educational disclaimer: Pillar Sports supplies sports products; we are not medical practitioners. This guide is educational and does not replace individual advice from a qualified physiotherapist or doctor. Tape does not clear an injured player to return to sport.
Why Tape the Ankle?
Using sports tape on the ankle can serve two purposes: prevention and protection. For many athletes, ankle taping is part of their regular pre-game or pre-training routine—especially in high-impact sports like rugby, basketball, and football.
When appropriate for the athlete, taping may help provide support. It does not guarantee injury prevention:
- Limit unwanted ankle movement
- Support return to activity as part of an assessed rehabilitation plan
- Provide additional support during activity
- Maintain mobility while providing restriction to dangerous movements
In the competitive sports world, staying on the field matters. And prevention, as they say, is always better than cure.
What Type of Tape Should You Use?
For ankle strapping, rigid sports tape for ankle support is most commonly used due to its strength and limited stretch. At Pillar Sports, we recommend a 38mm rigid tape for most applications. A 50mm option is available for those who prefer more coverage, depending on foot size or taping preference.
You may also consider using:
- Adhesive spray to improve tape hold
- Foam underwrap or Co Band to reduce skin irritation and ease removal
Materials needed
| Material | Role | Pillar Sports option |
|---|---|---|
| Rigid sports tape | Anchors and supporting strips in the original method | Rigid Tape — 38mm × 13.7m |
| EAB | Flexible base in the separate game-day variation below | Lite EAB — 50mm × 6.9m option |
| Foam underwrap, if suitable | Optional thin underlayer; not the same as EAB | Under Foam Wrap |
| Bandage scissors or suitable tape cutter | Material preparation and assisted removal | Lister Scissors, 14cm |
EAB, underwrap and rigid tape have different jobs. Follow the chosen method rather than substituting one for another. Check product instructions and previous adhesive reactions; an underlayer does not guarantee irritation-free wear.
How to Sports Tape an Ankle (Step-by-Step)
This method is designed to provide support for the ankle joint, especially for injury prevention and mild sprain protection. Use the original videos alongside these instructions and follow your physiotherapist’s advice for your individual ankle.
Desired Support Accessories (Optional but Recommended)
Use foam underwrap if appropriate for the chosen method; check for adhesive sensitivity before taping
Apply adhesive spray around the ankle and foot for improved hold
Step 1 – Anchoring Tape
Ensure the skin is clean and dry. Hold the ankle approximately at a right angle to the shin, without forcing it. Apply 2–3 anchors around the lower leg above the ankle, following the original video, with each overlapping half of the previous strip.
Step 2 – Add Stirrups
Apply stirrups starting from the inside of the ankle and around the bottom of the foot, then finish at the outside of the ankle. Repeat 3 times and overlap them halfway. Ensure even tension when applying the tapes. These tapes should cover both the lateral (outside) and medial (inside) malleolus (bumps on each side of the ankle). Avoid tape over to the base of the 5th metatarsal.
Step 3 – Figure of 6
Apply figure of 6 beginning from the inside of the ankle, then under the heel and return to the front of the ankle. Repeat another strip but begin from the outside of the ankle.
Step 4 – Heel Locks
Apply 2 heel locks to lock up the ankle and prevent unwanted movements. Start tape at the front of the ankle at around 45 degrees angle, Bring tape to the back of the heel, then under the foot, and finish at the front of the ankle. Repeat on both sides of the ankle. Apply strips around the ankle to close up the tapes.
Final Check
After taping, check comfort, sensation and toe colour:
- Check for pain, tingling, numbness, unusual coldness or a change in toe colour. If these develop, stop and remove the application. Seek medical advice if symptoms persist.
- Confirm the tape feels supportive without uncomfortable pressure. A quick toe check alone does not establish that a tape job is safe.
Game-day example: EAB base with rigid finishing
Our newer left-ankle demonstration shows a separate variation: a flexible EAB base, rigid anchors and a heel-lock stage.
- Apply the EAB base. White elastic adhesive bandage forms the base layer around the ankle region.
- Secure the anchors with rigid tape. Firmer strips are applied over the base.
- Complete the heel-lock stage and finish. Rigid tape is guided around the heel before the application is completed.
The Short is edited and does not show every strip continuously or specify tension and roll widths. It complements the original videos above; it is not a reason to combine parts of different methods. Its “zero movement” caption is not a literal clinical outcome or an injury-prevention guarantee.
Removal: how to remove ankle strapping tape
After a routine training session or match, remove the strapping carefully unless your treating clinician has advised otherwise.
- Sit down and support the foot. If tape causes pain, altered sensation or changes in toe colour, stop activity and remove it promptly.
- Open the application safely. If cutting is needed, ask a trained person to use suitable bandage scissors or a tape cutter. Do not force a pointed household blade beneath tight tape.
- Peel slowly. Support the skin and ease the tape back in small sections. Do not pull it off sharply to achieve one-piece removal. Follow the manufacturer’s advice for stubborn adhesive.
- Clean and inspect the skin. Avoid reapplying over a rash, blister or broken skin; seek advice if irritation persists.
Guy’s and St Thomas’ NHS guidance advises slow removal of foot strapping. The leaflet describes a different strapping pattern; the removal advice is the relevant part here.
External removal demonstration — The Club Physio:
This is a trained-practitioner demonstration. The cutting route may not suit every tape job, and removal in one piece is not worth forcing.
Is Sports Tape Good for a Sprained Ankle?
Sports tape for a sprained ankle may be part of a clinician-guided support plan, but it is not a substitute for assessment or rehabilitation. Seek advice before taping a new or worsening injury, especially if you have difficulty bearing weight.
Using sports tape ankle support provides external support without fully immobilizing the joint. The appropriate amount of movement and activity depends on your injury and rehabilitation plan.
If you’re returning to sport after an ankle injury, knowing when and how to tape is crucial. Our guide on sports tape for ankle support breaks down when to use tape over braces, and the differences between rigid and kinesiology tape.
When Should You Tape Your Ankle?
Use ankle strapping:
- Before matches or intense training (for injury prevention)
- When returning from a mild sprain
- For added stability in uneven terrain or cutting sports
Remember, tape is not a cure, but a supportive tool. Combined with proper rehab and strengthening, it plays a key role in performance longevity. You can explore other sports taping methods for different joints or injuries.
Before applying tape, make sure you’re not making these common taping mistakes.
Tips for better ankle strapping
- Practise before match day. Learn the pattern and removal method with a trained practitioner before relying on it in competition.
- Smooth each layer. Rework folds instead of covering them with more tape, particularly around the ankle bones and inside the shoe.
- Check the complete fit. Socks and boots affect comfort. Reassess tape that loosens or becomes uncomfortable rather than adding tight layers over it.
- Keep rehabilitation in the plan. AAOS OrthoInfo explains the importance of movement, strength and balance during recovery. Tape does not replace that work or a return-to-sport assessment.
Supplying a team or clinic? Compare our bulk sports tape options once you know the materials and widths your staff use.
Conclusion: Stay #StrappedAndReady
Ankle injuries don’t have to slow you down. With the right technique and reliable sports tape, you can play smart, stay active, and reduce your risk. Bookmark this guide, practice the steps, and share with your team.
Want more taping guides? Sign up for our newsletter and get updates on future blog posts and athlete resources.
Sources and further reading
- Pillar Sports / Aurora Physiotherapy: original ankle-strapping demonstrations. Existing instructional sequence retained; the original collaboration credit does not imply review of these new additions.
- Pillar Sports: Game Day Ankle Strapping. Original footage, visually inspected on 27 October 2026; not independent evidence of clinical effectiveness.
- Peak Physio: Taping — Ankle (Rigid). Positioning and application context.
- OrthoCarolina: Ankle Taping Techniques. Application checks and assessment context.
- Guy’s and St Thomas’ NHS Foundation Trust: High-dye Strapping for Feet. Adhesive precautions and removal advice for a different strapping pattern.
- AAOS OrthoInfo: Sprained Ankle. Assessment and rehabilitation.
- The Club Physio: How to Remove Ankle Strapping Tape in 1 Piece. External removal demonstration.
