Do you have a twisted or sprained ankle that is bothering you? With a sprained ankle, the outer ankle ligament is often overburdened. The ankle swells up and is painful on exertion. For the first two days, it is advisable to keep the foot cool and elevated, and not to put any strain on the ankle joint. In addition, you can apply a lymph tape for the first treatment in this phase. This promotes circulation and decreases swelling. After the acute phase, a stabilising ankle tape can be applied to support the ankle. The two techniques described here increase safety, stability and improve mobility. If the pain persists for more than three days, consult a therapist. Balance and muscle strengthening exercises strengthen the ankle in the long term.
How to tape your ankle
Tips for a good ankle tape application:
- Is the cause of the complaint or pain clear?
- Check if there any contraindications for not taping.
- Before you start taping, carefully read the instructions.
- Choose a colour of tape, any colour that fits your mood!
- Round of all the edges to prevent peeling.
- Do not stretch the tape at the beginning and the end.
- Rub the tape well for adhesion. Heat activates the adhesive layer.
- Showering or swimming is possible, pat the tape dry after it gets wet. Do not rub it hard.
- It is easier to remove the tape with body or massage oil.
Christina’s advice when taping your ankle
In the self-taping instructions, I have chosen taping applications that are easy to apply yourself. In order to make this treatment safe, I give practical tips, which you should take into account before, during and after a tape treatment. They are based on my years of practical experience. If the complaints persist, always consult a therapist or doctor.
Preparation for taping your ankle
Tape
Shape: I-Tape.
Number of strips: 2.
Technique: Correction technique (maximum/full stretch).
Measuring and cutting the tape
Step 1:
- Put the injured foot on a chair so that you can reach it easily. Avoid unnecessary strain.
- Measure the length of the tape, under the foot towards the inside and outside of the ankle.
Applying the tape
Step 1:
Step 2:
Step 3:
Step 4:
- Tear off the release paper in the middle of the tape, fold the paper away on both sides and apply the middle piece to the sole of the foot with maximum stretch. In doing so, you should stretch the foot as far as possible towards the body.
- With stretching, guide the tape in the same direction around both sides of the ankle. You create a stirrup along the inner and outer part of the ankle upwards.
- Apply the tape with a slight stretch across the ankle joint towards the outside of the foot.
- Apply both anchors (tape ends) without stretching.
- Gently rub the tapes to activate the adhesive layer.
Learn how to tape
- 30 taping instructions for common injuries that taping can help you with
- 176 pages of clear written instructions
- 200 step-by-step instructions accompanied by photo’s, illustrations and scannable video’s through QR codes
What are you waiting for? Order your copy today!
*This book is intended for people who want to tape an injury or complaint themselves. If uncertain about the complaint, consult a physiotherapist.
THYSOL is the manufacturer of the kinesiology tape brand CureTape. As CureTape, we have been training and supplying professionals for almost 25 years. And consumers now know how to find us too! By manufacturing all our tapes in our own factory, we can guarantee the best quality!
Please note that the indicated tape applications and information on our website about the possibilities with kinesiology tape have not yet been scientifically proven. The statements and examples mentioned are based on long-term experiences of patients and trained therapists.
Contraindications not to tape: pregnancy, open wounds, broken bones, unexplained complaints, allergies and skin diseases, use of medication such as blood thinners, thrombosis and fever. Always apply tape in consultation with a specialist.