Ankle Strapping for Sprain: A Guide to Preventing Further Injury 

Ankle strapping for a sprain is an effective technique to prevent further injury and support healing, which is crucial for a full recovery. Ankle sprains are one of the most common injuries, particularly in sports and activities that involve running, jumping, or sudden changes in direction. When you sprain your ankle, the ligaments that support the ankle are stretched or torn, causing pain, swelling, and instability.  Let’s explore how ankle strapping works, its benefits, and the correct way to apply it for a sprained ankle. 

Why Use Ankle Strapping? 

Ankle strapping for a sprain provides several benefits in managing and preventing further injury: 

A sprained ankle is more prone to instability, and ankle strapping for a sprain helps support the joint by restricting excessive movement that can further damage the ligaments. This reduces your risk of reinjury during the healing process. Properly applied tape can help reduce the movement of your ankle, easing pressure on the damaged ligaments, which may alleviate some pain. 

Ankle strapping for a sprain can help manage swelling by compressing the area, though it’s not a substitute for methods like ice and elevation that directly reduce inflammation. You may feel more secure returning to activity with a taped ankle, knowing you have added support and reduced risk of re-injury. 

Step-by-Step Guide 

Proper technique is essential for effective ankle strapping for a sprain. Here’s a step-by-step guide to taping an ankle after a sprain: 

Materials Needed: 

Athletic tape 

Pre-wrap (optional, for comfort) 

Scissors 

Before applying the tape, the ankle should be clean and dry. It's also best to position the foot at a 90-degree angle (neutral position) for optimal support. If desired, apply a thin layer of pre-wrap to protect the skin from irritation. Start by wrapping two anchor strips around the lower calf, just above the ankle joint. These will provide a secure base for the rest of the taping. Avoid wrapping too tightly to prevent cutting off circulation.

Apply stirrup strips by starting from the inside of the ankle, passing under the foot, and then attaching it to the outer part of the ankle. This “U” shape stabilizes the lateral and medial sides of the ankle, offering support to the ligaments. Heel locks are key to keeping the ankle stable. Wrap the tape around the heel and then diagonally over the ankle, crossing over the front of the foot and locking it in place. Perform this on both sides of the ankle to ensure balanced support.

The figure-eight technique involves wrapping the tape in a loop around the ankle and foot in the shape of an "8." This helps maintain stability without restricting the natural movement of the foot. Once the main taping is complete, use a few closure strips around the lower leg and foot to secure all the layers of tape. These strips should be applied with enough tension to hold everything in place but not so tight that they impair circulation.

Always check the circulation by ensuring there’s no tingling, numbness, or discoloration of the toes. If there are signs of restricted blood flow, remove and reapply the tape with less tension. 

How Long Should You Use Ankle Strapping? 

Ankle strapping for a sprain should be used during activities that pose a risk of reinjury, such as walking, running, or playing sports. For a mild sprain, it can be used for 1-2 weeks, while moderate sprains may require taping for 3-6 weeks. It is important to gradually reduce the use of taping as strength and stability return to the ankle. In the later stages of recovery, ankle braces or supportive footwear may provide a less restrictive form of support. 

Ankle strapping for a sprain is a useful technique, providing much-needed stability and protection while the ligament heals. However, it’s important to remember that strapping alone won’t heal the injury. A comprehensive recovery plan, including rest, rehabilitation exercises, and possibly professional guidance, is essential for a full recovery. Whether you're an athlete or just someone prone to ankle injuries, learning how to properly strap your ankle can prevent further damage and promote a faster recovery. This ankle brace replicates the ankle strapping technique and offers an easy but effective ankle lock. Check it out if you are looking for an effective way to protect your ankles.

Back to blog