Ankle Taping 101 - ya know, in case I'm not there

Ankle Taping: 101

1.       Apply 2 lubed “Heel & Lace” pads to prevent rubbing and blister formation.

a.       On top/front of foot where leg and foot meet (where shoe LACES start)

b.      On back of foot where shoes tend to rub (above HEEL)

2.       Begin “Pre-wrap” also called “Under Wrap”.

a.       FOOT MUST REMAIN IN A 90 DEGREE ANGLE (DORSAL FLEXION), TOES PULLED TOWARD BODY FOR THE ENTIRE TAPE JOB.  The athletes’ leg WILL GET TIRED/start burning from holding in this position, but it ensures the most effective support.  So if you need to remind them to pull their toes up, do it.

b.      Start at the distal end of the calf muscle (above ankle, mid-leg) and continue wrapping to mid-foot.  It is very important to properly apply the pre-wrap.  This includes paying attention that all skin in covered which will lower the risk of blistering/rubbing.  ALSO try to ensure the pre-wrap lies flat on the skin without rolling, this is much easier said than done.  If small rolls occur, and they will, try to pluck them off as they can cause blisters too.  (I’ll show you what I mean).

3.       To begin applying tape, start with 3 “Anchor strips” at distal end of the calf muscle (the top of the pre-wrap), overlapping each strip by ½.

4.       Apply “stirrup strips” from medial to lateral (inside to outside, rotating foot out, disallowing inward rotation, as most ankle sprains are a roll to the inside, I’ll show you why).  Followed by a securing strip “horseshoe” just over ankle gradually higher each time over lapping by ½ inch.  This step is repeated 3 times.

5.       “Figure 8’s” are applied by starting on the top of the foot and traveling tape around the bottom of the foot (under arches) and continued around leg itself in a “figure 8” motion, hence the original name.

6.       This next step is the most important as well as the most difficult to do correctly.  We call it “Heel Locks”.  Basically it secures the movement both medially and laterally (inward and outward) preventing ankle rolling.  You’ll start on the inside of the foot and take tape around the heel and back to where you started.  Then repeat this same technique on starting on the outside of foot.  2 times inside and 2 times outside.

7.       Then one last strip is applied around the foot, below the toes to secure the pre-wrap in place.

8.       Finally, for lack of a better term, we do a “cover-up” over the whole tape job. 

a.       You’ll start at the top of the tape job and just go over everything in individual strips, covering any pre-wrap that may still be showing. 

b.      There should be no holes in the tape except over the heel. 

c.       Try to avoid bumps or rolling in the tape.  More tape does not necessarily mean a better the tape job.  Taping is all about working with your angles.  Again, I’ll show you what I mean. 

Don’t expect to be a pro after just a few tries as in reality it takes many, many, many repetitions to get ‘good’ at ankle taping.