How to Tape an Ankle- Easy Step by Step Ankle Strapping / Taping

LEARN HOW TO TAPE AN ANKLE for sport, support and to prevent injury in 90seconds! Follow this step by step guide for inversion sprains, using coloured tapes to make it easy to follow.
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This taping technique provides your basic support against inversion sprains, and can be used in Football, soccer, basketball, netball and any other sport.
Strapping an ankle is easy if you follow the steps outlined here. Learn how to apply:
Anchors
Stirrups
Figure 6's
Half Figure 8's
and Heel Locks.
You'll see in real time how an ankle is strapped in 90seconds, creating a secure, yet functional support for the athlete.
So let's get started on our taping tutorial.
Before we start, make sure that the ankle is in the right position at 90degrees. This will ensure that the taping doesn't get too tight when the athlete moves off the bed. We are going to start with two anchors, and position these anchors high enough above the ankle, so that they don't move when the ankle moves. Angle the tape slightly around the leg so that it sits nice and flush with no creases.
We're now going to do a black stirrup, which runs from the inside of the anchor, underneath the foot and attaches to the anchor on the outside of the ankle. You can apply some tension to this tape once you get to the outside of the foot to increase the support on the lateral side. For our second stirrup, we're going to move slightly forward of the first anchor (stirrup) to overlap the tape by a half, again run underneath the foot, apply some tension, and stick to the outside anchor. Use your hands to smooth the tape down and get a good stick to the skin.
Our next step is to do a figure 6, shown here in red. Again, overlap the tape by half, moving forward, we are going to go under the foot, but this time, we'll go across the front of the foot and attaching back to the inside of the ankle. It's important to just lay your figure 6 on to the skin, don't apply tension or your athlete will complain that the taping is too tight.
We'll follow this up with a yellow half 8. This starts on the outside of the ankle, goes across the forefoot, under the foot, back across the foot to finish up close to where the figure 6 ended. We could finish our taping here, but the addition of two heel locks will really make the taping much more supportive for the athlete. With a heel lock, I like to start just above the ankle and cross over the achilles tendon, around the heel bone and then finishing up on the lateral part of the ankle. Repeating this heel lock coming from the other side will help to reinforce your taping and stabilising the back of the ankle really well. Once the heel locks are done, it's simply a case of closing off your ankle tap. Try to make sure that any areas of exposed skin are covered with tape to prevent taping cuts. Here we have used 3 more anchors working back up to make sure that all of the ends of the tape are secure. To finish the taping, use your hands to make sure that the tape is well and truly stuck. A good ankle taping should be neat, with very few creases or folds in the tape.
So there you have an easy step by step approach to taping an ankle. Now you may need to go back and watch the video a few times, particularly for things like the heel locks, to make sure that you get the lines right. A bit of advice, where most people go wrong is that they try to pull the tape too tight. With the exception of the stirrups, the rest of the taping should be applied without any tension on it at all. With some practice, you will get used to the properties of the tape and you'll find it really easy to tape the ankle neatly. Don't forget, you can always go back and review parts of the video to get your taping right.

[@500alexGT]

This is by far the best video tutorial on how to tape an ankle that I've ever seen. Thanks a lot guys, this will be very helpful!

[@johannest3628]

@justin I believe it's 38 mm Leuko tape? Rigid, more so than regular coach tape. Way more durable and great quality.

[@patrickmacisaac222]

Thank you for a proper video that doesn't rush through at full speed without any instruction whatsoever

[@michaelhwang4955]

The different colored tapes helped so much in tracking where the strips go. Found this very helpful

[@waaffle_s2189]

out of a bunch of methods that I've been taught as an athlete myself this is my favorite video of how to tape an ankle.

[@Brofessors]

Look no further guys, this is the very best video on youtube on taping an ankle. The different colored tapes is so extremely helpful. Thank you very much for taking the time to make this!!! I get my ankles taped for every practice and match. Due to corona I have to do it myself, thanks to you I can do it !!

[@elladay7913]

this is the most clear video i have seen! thank you

[@johnsonwithat2322]

Thank you! I rolled my ankle playing mixed netball 2 weeks ago, and this strapping helped secure it for my game last night and I had no issues or worries about rolling it again.

[@DSDexter]

I’m using this to see if it will help my ankle pain a bit, hope it works. I did a pretty poor job but it’s my first time working with it so I’m proud :)

[@cristianalpizar9735]

Absolutely brilliant video by far the best tutorial how to tape your ankle!

[@chrisdavis4233]

Cheers Doc. Easy to follow expertly explained

[@ryanp9780]

Thanks for helping me heal my ankle sprain!

[@thaicorp]

Absolutely the best video! I followed other videos and left out the tiny detail about how tight to tape the detail and guess what my athlete complained it was too tight!

[@georgejohnson6743]

Brillant video ;so simple but very effective

[@kumara5492]

Excellent information. After a 3 hour tennis session on consecutive days, my left ankle hurts rest of the day. So, I started looking for some kind of support my ankle might need. So, I am going to use tape . I subscribed. Thank you.

[@samolhok930]

I just sprained my ankle and this helps 100% thank you

[@waltham1654]

Very easy to follow along tapping thanks for your help.

[@Omegatron07]

Thank you so much, my Achilles tendon has been injured twice. This was so useful

[@robertohernandez9536]

The best Video on how too tape your on Ankle

[@kesiafiya1347]

Great tutorial 👌

[@queeny5613]

Thanks so much for this

[@joanlacuna6465]

Thank you so much!

[@Apollo_Blaze]

Fantastic video 🔥

[@jinellachua8878]

One of the better videos I've seen. Thanks for this!

[@grandstandclinic]

You are certainly welcome, thanks for the great feedback! I'm glad that you found this useful.

[@victoraguilar8894]

Great video, Thanks. What about taping your ankle by yourself??

[@joelewis3634]

Wow , that’s awesome!!!!

[@nancypham9831]

Good jobs

[@tlgnapole4301]

Yo thank I drank last night climbing a tree n fell now I'm here with u

[@vincentyoung3329]

What kind of tape is being used?

[@Juno_Beach]

brilliant colored strips

[@allisonbeardsley5420]

Awesome video! Thank you

[@partyof8762]

Nice vid, bookmarking this one to come back to if I ever need to tape an ankle.

[@grandstandclinic]

Thanks PartyOf8, hope you don't need to use it!

[@marie-danielleoreilly3468]

Thank you!🇨🇭🇨🇭🇨🇭

[@p0rt0b0y]

That guy is going to be in a world of pain when he tries to remove the tape. Should have shaved his ankle first.

[@grandstandclinic]

The tape can be pretty easily removed with some of the tape solvents (or even WD40) that are available. We do recommend shaving, or at least clipping, the ankle if taping is going to be done regularly. Unfortunately our model wasn't keen on shaving his ankle for this demonstration, and because the tape wasn't on for very long it came off pretty easily!

[@p0rt0b0y]

grandstandclinic WD40? I had no idea. I will try that. Thanks for the tip!

[@grandstandclinic]

Just keep in mind that repeated exposure to WD40 isn't recommended as it may cause skin irritation, but most oils applied to the tape will help to remove the glue. Sorbolene is probably a safer alternative, as would be most massage oils.

[@tamashii6440]

XD injury is worst am a varsity in basketball trust me injuries are worst

[@rikkipowers3921]

@@grandstandclinic I tape regularly and just use conditioner to get it off. Been told my leg hair is really nice as a result

[@andrewhalkett5796]

How good would this type of strapping be for Football( soccer), would it restrict my movement at all when I need to turn sharply etc?

[@sir_vass5356]

Tnx relly Good 👍

[@Cont3nder]

I'm curious about how long the tape can be on foot before it must be removed. I just twisted my ancle and I would like to use tape instead of wrapping the foot. The wrap makes the ancle so thick that using socks sucks. And also the wrap moves a bit and the sides might roll.

[@rikkipowers3921]

My tape says it's a max of 48 hours. I also recommend at least 8 hours of wear so the sticky is easier to remove.

[@shilpaagarwal19]

What about toe taping if i am participating in 50 kms walkathon

[@johnny9235]

I have extremely flat feet, will this be good to use during my runs to prevent overpronation?

[@NocholasP]

physio here: no it will not be. this is a support so you dont go into too much supination but wont change pronation. you could switch it around and get the tention on the other side, but as a physio working with runners you dont need a tape for overpronation. look around for a physio that has don tom goons running repairs physio webinar, they can show you what you can do (if you really need a change or not)

[@danielchristy527]

I’ve seen some do two figure 6’s and no half 8. Thoughts on that?

[@gumbyman1969]

What about blistering while playing Football (soccer). You didn't use any under wrap or heel and lace pads. Will blisters appear? Thanks.

[@grandstandclinic]

Great question! I really don't have issues with blistering from the taping. I'm not an advocate of underwrap as I feel it significantly reduces the effectiveness of the taping. I do however use heel and lace pads, particularly if the athlete is taping daily, as some professional athletes will. Absolutely use the pads to improve the comfort of your athlete and to help prevent tape cuts. Thanks for your question!

[@lalabrooke2250]

I put this tape on my feet to prevent blisters while hiking. If applied without creases, it will actually protect your skin from blisters.

[@lukas4705]

I have the same question as a few others in the comment section. For how long can I keep the tape on? Do I need to take it off after 1 day or?

[@MY-ce2qt]

I use TK tape. It’s waterproof. You can leave it on for 7 days.

[@ria15May]

Do you have to change it everyday? Thx

[@dianaramafalo8247]

what is figure six and figure 8 and what is it for

[@elray5898]

🙏🏽🙏🏼🙏🏿

[@padbender2972]

super...not overdone.

[@SirSamsalot]

Would this be good for peroneal tendinosis or opathy?

[@johannest3628]

I've been taught not to overlap the anchor ends in order to not restrict the ankle's ability to expand. What's your take on that? Great video, btw.

[@farihamousumi7746]

How long this tape should be kept

[@bjarkithorbjorgvinsson7789]

Does it work while snowboarding

[@rhondastoodley2605]

Can you tell me what type of tape it is please??! Thanks

[@kv3560]

What tape do you recommend?

[@janetsperry4226]

What kind of tape are you using?

[@Angie-et5gq]

There’s sports tape and then there’s KT tape, kinesio tape, kinesiology tape. You can find it by all these names. Most would suggest the latter (KT tape).

[@nabilahsalsabila5389]

Should we strecth the second tape after it attach to the anchor?

[@grandstandclinic]

Hi Nabilah, thanks for your question. The tape that we use is rigid, so it doesn't stretch much. However, you can apply tension on the lateral side of the stirrups to increase protection against inversion.

[@gonicito]

Is Ankle taping better than wearing Ankle support Braces?

[@et8865]

No pre wrap?

[@keykoceanmiura8799]

What is the name of the tape?

[@ericwhittle4657]

Legend has it the guy getting taped has no hair or skin left. Lol. Good video but man where's the pre-tape or is that just a thing in the US?

[@denadonahue3313]

Gauze first is better than shaving. Use sharp scissors to remove. Also should come to 1/2 below toes with figure 8 supporting the arch with only achilles heel exposed. Any winkle will cause a blister and is unacceptable. Try on self first. Try on family members next. Only do on client when able to tear tape behind back using hands only. Atheletic Trainer since 1996

[@digirapa]

Pretty close to how i was thaught, with the exception of the heel locks having to look like almost perfect triangles on each side

[@denadonahue3313]

Athletic trainer since 1996 September. Any winkle will cause a blister and is not acceptable practice. Be able to tear tape using two hands behind back before applying to a patient in front of you. Practice on self before family, and family before a patient or athelete. Need to use gauze before tape. Use shark scissor to cut to remove. Take take all the way to 1/2 inch below bottom of toes. If toes can not wiggle and or turn blue circulation is cut off and too tight.

[@grandstandclinic]

Have you managed to complete an ankle taping in under 90secs? Let us know...

[@Maxaldojo]

Help! What kind of tape??? I use a sports tape, but it doesn't stretch... I tape my own foot and would like to do it just like you said!!!

[@briansmall9854]

@@Maxaldojo YES! What type of tape? Why is that not mentioned?

[@briansmall9854]

Ah, in reading through all the replies, I see "rigid tape" mentioned. That helps.

[@Maxaldojo]

@@briansmall9854 Thanks Brian...

[@pereira1801]

... and please remember to shave your leg first 😬