How to Sports Tape an Ankle: A Complete Step-by-Step Guide

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.

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.

Effective taping helps:

• Reduce the likelihood and severity of ankle sprains
• Support existing injuries during activity
• Improve proprioception and joint awareness
• 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

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. Minimal changes have been made to preserve clinical accuracy.

Desired Support Accessories (Optional but Recommended)

• Apply adhesive spray around the ankle and foot for improved hold
• Use foam underwrap or Co Band for comfort and to avoid irritation from tape adhesion

Step 1 – Anchoring Tape

Ensure the skin is clean and dry. Place the ankle in a dorsiflexed (toes pulled back) position. Apply 2-3 anchors over the calf muscle (~1/3 of the lower leg) with them 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, do a circulation check:

• Pinch a toe and confirm blood returns within 2 seconds.
• Confirm the tape restricts movement but doesn’t cut off circulation.

Is Sports Tape Good for a Sprained Ankle?

Yes. While not a substitute for proper medical treatment, sports tape for a sprained ankle can help manage pain, limit re-injury, and allow for light activity during recovery. Always consult a physiotherapist if the injury is moderate or severe.

Using sports tape ankle support gives structure without fully immobilizing the joint—allowing for controlled, safe movement as you recover.

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.

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.

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