Ankle Tape: Your Complete Guide to Strapping Ankles for Sport, Stability, and Injury Prevention

Introduction

The ankle is one of the most commonly injured joints in sport. Whether you play netball, basketball, AFL, soccer, or simply run on uneven trails, the ankle is constantly under pressure to absorb force, change direction, and maintain stability on surfaces that do not always cooperate. When it rolls the wrong way, a lateral ankle sprain can sideline even the most conditioned athlete for weeks.

Ankle taping is one of the most evidence-backed, widely used injury prevention strategies in sport. Done correctly, it reduces the mechanical range of motion at the ankle, reinforces the lateral ligaments, and gives athletes the confidence to push hard without the constant fear of rolling the joint again.

This guide covers everything you need to know: the case for ankle taping, the different taping techniques, what products to use, and how to apply them properly.

Why Tape an Ankle?

There are two main reasons athletes tape their ankles: to prevent a first injury and to manage and protect a joint following a previous sprain.

Injury Prevention

Research has consistently shown that ankle taping reduces the incidence of lateral ankle sprains in high-risk sports, particularly in athletes who have already experienced a prior sprain. A previously sprained ankle has compromised proprioception — the joint is less reliable at sensing its own position — making re-injury more likely. Taping provides an external mechanical limit to inversion (rolling inward) and gives the nervous system an additional cue when the joint approaches dangerous ranges.

Return to Sport After a Sprain

In the weeks and months following a sprain, ankle taping supports the healing ligaments by reducing excessive stress during activity. This allows athletes to return to sport earlier and with greater confidence, while the underlying strength and proprioceptive training continues in the background.

Rigid vs Elastic: Which Tape for Ankle Strapping?

Ankle strapping typically uses rigid sports tape — also called zinc oxide tape or athletic tape — as the main structural component. Rigid tape does not stretch, which means it mechanically restricts ankle inversion while holding its shape throughout activity.

Elastic adhesive bandage (EAB) or cohesive bandage is sometimes used over the top of rigid tape for compression, padding, or additional coverage. Foam underwrap is also used beneath rigid tape to protect the skin and reduce irritation, particularly for athletes who tape frequently.

Kinesiology tape alone is generally not sufficient for ankle strapping in high-impact sport because it does not provide the same degree of mechanical restriction as rigid tape. However, it has a role in proprioceptive support during lighter activity or late-stage rehabilitation.

The Standard Ankle Strapping Technique

Below is a guide to the most commonly used ankle strapping technique. Note that if you are new to taping, practising on someone else first or seeking guidance from a sports trainer or physiotherapist is strongly recommended.

What You Need

• 38mm rigid sports tape

• Foam underwrap (pre-wrap)

• Skin adherent spray (optional but recommended for adhesion)

• Scissors or tape cutters

Step 1: Positioning

Have the athlete seated with their foot resting at 90 degrees (neutral position, not pointing down). This is the position you want the ankle held in for the strapping to be effective.

Step 2: Apply Underwrap

Starting approximately 15 centimetres above the ankle, wrap foam underwrap around the lower leg and heel in overlapping layers. This protects bony prominences and prevents skin tears from rigid tape.

Step 3: Anchor Strips

Apply two anchor strips of rigid tape horizontally around the lower leg, just below the calf bulk. Ensure there is no circumferential tension that might restrict blood flow — these are just anchor points for the stirrups.

Step 4: Stirrups

Apply three overlapping stirrups: start on the medial (inner) lower leg anchor, pull down under the heel and up the lateral (outer) side. Each stirrup should slightly overlap the previous one, progressing from front to back.

Step 5: Heel Locks

Apply heel locks by running tape from the anchor, angling down and around the back of the heel, then across the opposite side. Perform this in both directions to create a crossing pattern at the back of the heel, locking it in place.

Step 6: Closing Strips

Use horizontal closing strips to cover the stirrups and heel locks, working from the heel upward toward the anchor strips. Ensure there are no windows of exposed underwrap.

Step 7: Check

Ask the athlete to stand and flex the ankle. The strapping should feel firm and supportive but not cause any numbness, tingling, or colour change in the foot. If circulation is compromised, remove and reapply with less tension.

How Long to Keep It On

Ankle strapping is generally applied fresh before each training session or game and removed afterward. Leaving rigid tape on for extended periods — particularly overnight — can cause skin maceration. Some athletes use braces for training and reserve taping for competition to reduce cumulative skin stress.

Choosing the Right Products

The quality of your tape directly affects the quality of your strapping. Strapit's range of rigid sports tape offers reliable adhesion, consistent width, and clean tear properties that make both application and removal straightforward. Paired with our foam underwraps, you get a system that protects the skin and performs through the full duration of activity.

Final Thoughts

Ankle taping is a foundational skill in sports medicine and athletic training. When done properly and consistently, it meaningfully reduces re-injury risk and supports athlete confidence during return to sport. Invest in quality tape, learn the technique properly, and make ankle strapping part of your pre-game routine.