Ankle strapping is mostly utilised by people returning to sport following an ankle ligament injury. The tape helps to provide stability as well as proprioception to the injured ankle. This type of taping may also be used in the early stages of an ankle injury to stabilise and compress the ankle, helping to reduce pain and swelling.
What you’ll need
- Rigid tape
- Ensure the ankle is clean prior taping
- Sit on a bench with your ankle off the edge and hold your ankle in a neutral position
- Place one strip of fixomull along the achilles tendon and another over the top of the ankle (tibialis anterior tendon)
- Anchor: using the rigid tape, place a strip of tape around the leg, 5cm above the ankle (lateral malleolus), there should be no tension on the tape as you put it down.
- Stirrups: starting on the inside of the ankle, place the tape down vertically at the anchor and hold it down. With your other hand, pull the tape down and under the heel onto the other side of the anchor. Repeat three times, overlapping the previous strip of tape each time.
- 6s: start the 6s similarly to the stirrups, starting on the inside of the ankle and pulling the tape down and under the heel, but instead of ending on the outside of the ankle, pull the tape across the top of the ankle, finishing at the original starting point. Repeat three times, overlapping the previous strip each time.
- Heel locks: start with the tape on top of the ankle, running horizontally pull the tape back and around the achillies tendon, across and under the heel, finishing back at the starting point. Repeat in the opposite direction.
- Lock off: repeat the anchor in step 4 to secure the tape.
If you react to the rigid tape, remove the tape and wash your ankle. If the reaction becomes red or itchy please see your local pharmacy for a topical anti-inflammatory.