How to Tape Your Ankle for Pain Relief and Stability: A Step-by-Step Guide
By Jenny McConnell AM, FACP. B.App.Sc.(Phty), Grad.Dip.Man.Ther, M.Biomed.Eng.
A rolled ankle is one of the most common sports injuries, but it is also one of the most undertreated. Many people rest for a day or two and then return to activity before the joint is properly supported, which increases the risk of re-injury significantly. Taping is one of the most effective ways to support the ankle during recovery and return to activity. It can also be used preventatively for people with ongoing instability.
This guide walks you through how to self-tape your ankle step by step.
Important: If you cannot put weight on your ankle after an injury, you need to seek medical attention before taping. You may have fractured a bone, which requires a different and more intensive approach to immobilisation. This guide is for mild to moderate sprains where you can still walk on the ankle.
When is ankle taping useful?
The foundation taping technique described in Steps 1 and 2 is useful for a broader range of ankle and foot conditions than most people realise. It is effective for:
- Controlling pronation of the foot, where the arch collapses inward during walking or running
- Managing tibialis posterior tendonitis, which causes pain along the inner ankle and arch
- Providing stability for an osteoarthritic midfoot
- General ankle support during activity
For additional stability following an ankle sprain, Step 3 provides an extra piece that significantly increases support for the lateral ligaments. If you have recently rolled your ankle, make sure you complete all three steps.
If you are not sure whether taping is appropriate for your situation, speak with a physiotherapist before starting.
What you will need
- McConnell Therapeutics Under Tape
- McConnell Therapeutics Rigid Tape
- Optional: McConnell Therapeutics Tape Shield for additional water resistance
Before you start
Make sure the skin is clean, dry and free of excess hair. For more skin preparation tips refer to our guide on common skin problems with sports tape.
Sit on a chair with your sore foot resting over your other thigh so the ankle is accessible and relaxed.
Step 1: Apply the Under Tape
While Under Tape is not strictly essential for ankle taping, it is strongly recommended. It protects your skin from the Rigid Tape and gives the Rigid Tape a better surface to adhere to, resulting in more comprehensive and durable support.
Starting just underneath your foot at the arch, apply the first piece of Under Tape with minimal tension and pull it toward the middle of the foot in front of the ankle. Keep the tension light, this piece is about positioning, not support.
Start the second piece at the same spot as the first, just under the arch, and pull it back over the heel. Keep this piece low so it stays clear of the Achilles tendon.
Together these two pieces should form a wide V shape, with the inside ankle bone sitting in the centre of the V.
Step 2: Apply the Rigid Tape
With the Under Tape in place, apply the Rigid Tape directly over the top using the same pattern but with tension to provide the mechanical support.
Starting just underneath your foot at the arch, pull the first piece of Rigid Tape toward the middle of the foot in front of the ankle, mirroring the first piece of Under Tape.
Then start the second piece of Rigid Tape from the same spot and pull it back over the heel, mirroring the second piece. Pull both pieces with firm tension as you apply them.
Step 3: Apply the sprain support piece
This step is specifically for people recovering from or managing an ankle sprain. If you are only using the taping technique for pronation control or general stability, you can stop after Step 2.
Stand up and face the chair, then place your foot with the heel resting on the edge of the seat. Starting on the outside ankle bone, pull the tape firmly back around the heel, passing below the Achilles tendon, and anchor it on the inside of the heel bone.
This piece provides targeted lateral support for the ligaments most commonly damaged in an ankle sprain, giving you significantly more confidence during weight-bearing activity.
After applying the tape
You can return to everyday tasks straight away. For more intense exercise or sport, allow the tape five to ten minutes to set properly before loading the joint.
If you need water resistance McConnell Therapeutics Tape Shield is perfect for swimming and other water-based activities as well as a way to securely prevent the edges of your tape rolling up.
How long will the tape last?
With proper skin preparation and the layered approach described above, well-applied ankle tape can last three to five days, and with Tape Shield over the top should last up to seven days. For more guidance on extending wear time, see our post on how long sports tape should last.
Watch the video
For a visual demonstration of this technique from a patient POV, watch our ankle self-taping tutorial.
Final takeaway
Ankle taping is one of the most effective short-term tools for managing sprains, instability, and overuse conditions of the ankle and foot. Applied correctly, it supports the structures that are most vulnerable to injury and gives you the confidence to keep moving during recovery.
At McConnell Therapeutics, our Under Tape, Rigid Tape, and Tape Shield are designed specifically for this technique, giving you the same system used in physiotherapy clinics in a format you can apply yourself.
This blog is for educational purposes only and does not replace professional medical advice. Always consult a healthcare provider for diagnosis and treatment.