Clean your foot and apply anchor strips above the ankle, then add stirrups from the inner to the outer ankle, repeating three times. Use 6s and reverse 6s to cross over the ankle and under the foot. Secure the joint with a figure-eight pattern and finish with heel locks for stability.
If you’re unsure how to strap a sprained ankle properly, visit us at Align Health Collective. Our professionals can strap ankle sprains, teach you how to tape a sprained ankle for future reference, and advise you on taking care of your sprained ankle. Contact us!
What Do You Need to Strap a Sprained Ankle?
You need an elastic adhesive bandage (EAB), zinc oxide or KT tape, an underwrap (optional), and scissors to strap ankle sprains. For added support, you can also use a padded dressing or foam. The tape should be rigid enough to limit excessive movement but not so tight that it restricts circulation.
How to Choose the Right Strapping Tape
Choosing the right tape for strapping a sprained ankle depends on the level of support needed, skin sensitivity, and activity type. Here’s what to consider:
1. Rigid vs Elastic Tape
Rigid zinc oxide tape is rigid and provides maximum support by restricting movement, making it ideal for moderate to severe sprains. Elastic adhesive bandages (EAB) allow some flexibility and are better for mild sprains or return-to-sport support.
2. Width and Thickness
Wider tape (3.8 cm to 5 cm) offers more stability, while thinner tape (2.5 cm) is better for targeted support around smaller areas. Thicker tape is stronger but may reduce comfort on a sprained and bruised ankle.
3. Adhesion Strength
Choose a strong adhesive for high-impact sports or long-lasting support. Hypoallergenic or underwrap options can help prevent irritation if you have sensitive skin.
4. Water Resistance
If you’re likely to sweat or play in wet conditions, opt for waterproof or sweat-resistant tape to maintain stability throughout your activity.
5. Ease of Removal
Some tapes are designed for easy tearing by hand, while others require scissors. If you need frequent reapplication, easy-tear tape is more convenient.
How to Strap a Sprained Ankle: Step-By-Step Guide
There are two methods for effectively strapping ankle sprains. Both offer stability; the one you choose comes down to personal preference. Here’s how to strap a sprained ankle effectively:
Method 1
Before you begin, make sure your foot is clean. To help with better adhesion, you can use a pre-tape spray. When strapping a sprained ankle, keep your foot at a 90-degree angle.
1. Apply Anchor Strips.
To create a secure base (anchor), wrap the tape in a circle around your lower leg, just above your ankle joint.
2. Add Stirrups
Starting from the anchor point on the inside of your leg, wrap the tape under your foot and up the other side, securing it on the outside anchor. Repeat this three times for stability.
3. Use 6s and Reverse 6s
Start from the inner anchor point and tape diagonally across the front of your ankle, then under your foot, returning to the starting point. Repeat the same process starting from the outer anchor point. Place three on each side for maximum stability.
4. Apply Figure-Eight Strapping
Wrap the tape gently around your sprained and bruised ankle in a figure-eight pattern, following the foot’s natural curve. You can do this once or twice, depending on how much stability you want.
5. Secure with Heel Locks
Wrap tape around your heel from both sides to limit excessive movement. This creates a “heel lock”, which adds even more stability.
6. Check for Gaps
Make sure the tape covers your ankle fully with no exposed skin (“windows”) between layers.
Method 2
As with method 1, make sure your foot is clean and dry, and use a pre-tape spray if needed. Be gentle, as a sprained and bruised ankle will be painful in response to pressure. Here’s how to strap a sprained ankle with method 2:
1. Anchor
Wrap a strip of tape around the lower third of your shin. It should be firm but not so tight it cuts off circulation. This acts as the base for securing the rest of the tape.
2. Stirrups
Starting from the inside of the anchor, pull the tape down, around your heel, and up to the outer anchor in a U shape. Apply 2 to 3 stirrups, slightly overlapping, to provide side-to-side ankle stability while allowing some movement.
3. Figures of 6
Begin on the inside of the anchor, tape down to your arch, wrap it under your foot, and bring it diagonally up to the outer anchor to form a 6 shape. This reinforces both vertical and horizontal stability. Repeat 1 to 3 times, slightly overlapping each layer.
4. Reverse Figures of 6
Follow the same figure of 6 technique, but start from the outer anchor instead. Repeat 1 to 3 times, depending on the desired level of support.
Why Is Strapping a Sprained Ankle Important?
Strapping a sprained ankle provides stability, reduces swelling, and supports the ligaments while they heal. It also helps prevent further injury by restricting excessive movement and promoting proper alignment. The compression from the tape can also reduce pain and inflammation, allowing you to move more easily and safely.
How Long Should You Keep Your Ankle Strapped?
For 7 to 10 days after the injury, you should keep your ankle strapped for support during activity. However, avoid continuously wearing tape for long periods, as this can affect your circulation and skin health. If the swelling persists or your pain worsens, remove the tape and reassess.
Long-term strapping may weaken the ankle, so as your ankle strength improves, reduce the strapping until you can stop using it altogether.
When to Seek Medical Attention
Seek medical attention if you can’t bear weight on the ankle or have severe swelling, intense pain, numbness, or visible deformity. Persistent instability, bruising that spreads beyond the ankle, or no improvement after a few days also require a professional assessment. A doctor may order an X-ray to rule out fractures or recommend physiotherapy for proper rehabilitation.
If you experience any of the above symptoms after strapping a sprained ankle, book an appointment with your doctor. In an emergency, call 000 or get someone to take you to the nearest hospital. As far as possible, do not drive yourself.
When to Use Strapping vs. An Ankle Brace
Strapping ankle sprains is the best choice for short-term support during sports or physical activity. It provides targeted stability while allowing some movement. Strapping is customisable but requires proper technique.
An ankle brace is better for ongoing support, post-injury rehabilitation, or chronic instability. It offers consistent compression and protection without the need for frequent reapplication. Braces are also easier to use and more durable than tape.
How to Strap a Sprained Ankle I FAQs
How can you tell if you sprained your ankle?
A sprained ankle causes pain, swelling, bruising, and difficulty bearing weight. You may also notice tenderness around the joint and a limited range of motion. A mild sprain results in discomfort and slight swelling, while a severely sprained and bruised ankle can cause instability and serious bruising.
Can you walk on a sprained ankle?
It depends on the severity of the sprain. Mild sprains may allow for limited walking with some discomfort, but if you have a moderate to severe sprain, rest it to avoid further damage. If walking is painful or the ankle feels unstable, use crutches and avoid weight-bearing until swelling and pain subside.
How long does it take for a sprained ankle to heal?
Recovery time varies based on severity:
- Mild sprain (Grade 1): 1 to 2 weeks
- Moderate sprain (Grade 2): 3 to 6 weeks
- Severe sprain (Grade 3): 8 to 12 weeks or longer, sometimes requiring physiotherapy
Rest, ice, compression, and elevation (RICE) help accelerate healing. To prevent re-injury, you should also consider strengthening exercises and balance training.
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