1. How to Strap an Ankle With Kinetic Tape

Ankle injuries are common among athletes and individuals engaged in physical activities. These injuries can range from mild sprains to severe fractures, and the severity of the injury will determine the appropriate treatment. One effective treatment for ankle injuries is kinesiology taping, a technique that involves applying elastic tape to the affected area to provide support and stability.

Kinesiology taping, also known as kinetic taping, is a non-invasive therapeutic technique that utilizes elastic tape to facilitate the body’s natural healing process. The tape is applied in a specific manner to provide support and stability to the affected joint or muscle, while still allowing for a full range of motion. The tape’s unique elasticity and adhesive properties create a gentle lifting effect on the skin, which helps to improve circulation, reduce inflammation, and promote pain relief.

For an ankle injury, kinesiology taping can provide immediate pain relief and support, helping to stabilize the joint and reduce swelling. The tape can also help to improve proprioception, which is the body’s ability to sense its position in space. This can help to prevent further injury and improve overall balance and stability. Additionally, kinesiology taping can help to promote lymphatic drainage, which can help to reduce swelling and inflammation.

Preparing Your Ankle for Taping

Cleaning and Drying the Skin

Before applying the tape, it is essential to ensure that the skin on your ankle is clean and dry. Cleanse the area with soap and water and pat it dry with a towel. Any dirt or moisture on the skin can interfere with the adhesion of the tape.

Removing Hair

If there is excessive hair on your ankle, it is advisable to remove it. Hair can create a barrier between the skin and the tape, reducing the tape’s effectiveness. Use scissors or a razor to gently remove any unwanted hair.

Applying Sports Rub

Optional but recommended: To enhance the tape’s grip and provide additional support, you may consider applying a sports rub or anti-friction gel to the ankle. Rub the product gently into the skin, focusing on areas where there is more friction or movement.

Skin Preparation

To further prepare the skin, apply a layer of pre-tape or zinc oxide spray. These products create a protective barrier that helps reduce irritation and enhances the adhesion of the tape.

Product	Purpose
Pre-tape	Creates a tacky surface for the tape to adhere to
Zinc oxide spray	Protects the skin from irritation and absorbs moisture

Supporting the Medial Ankle

To strap an ankle with kinetic tape for medial ankle support, follow these steps:

Clean and dry the skin around the ankle.
Cut a piece of tape about 18 inches long.
Anchor the tape on the outside of the ankle, just above the heel bone.

**4. Apply the tape in a fan-like pattern, with the strips overlapping by about 50%. The tape should cover the medial ankle and extend about 3 inches up the shin and heel.**

– Start by applying a strip of tape from the anchor point to the inside of the ankle, just below the medial malleolus (inner ankle bone).
– Apply additional strips of tape in a fan-like pattern, each strip slightly overlapping the previous one.
– Ensure the tape is applied with moderate tension to provide support without restricting movement.
– Extend the last few strips of tape up the shin and heel to provide additional stability.

Rub the tape firmly to activate the adhesive.
Repeat steps 2-5 on the other ankle if necessary.

Enhancing Dorsiflexion

To enhance dorsiflexion, follow these steps:

Prepare the ankle: Clean and dry the skin around the ankle. Ensure it is free from oils or lotions. Trim any excess hair for better adhesion.
Apply the base tape: Cut a strip of KT Tape approximately 15 cm long and 5 cm wide. Place the center of the tape over the anterior aspect of the ankle joint, aligning it with the tibia. Apply gentle pressure and rub to activate the adhesive.
Create the “Y” shape: Cut two shorter strips of KT Tape, each about 10 cm long and 2.5 cm wide. Apply one strip from the center of the base tape diagonally upward, following the line of the extensor hallucis longus muscle. Repeat with the second strip on the opposite side, creating a “Y” shape.
Apply the anchor strips: Cut two anchor strips approximately 5 cm long and 2.5 cm wide. Place one strip at the base of the “Y,” where it meets the base tape. Apply the second anchor strip to the top of the “Y,” creating a stable triangle.
Activate and test: Use your fingers to rub and stretch the tape to fully activate the adhesive. Now, test the dorsiflexion range of motion. The tape should provide support and improve the mobility of the ankle joint during dorsiflexion.

Improving Plantarflexion

To apply kinetic tape for plantarflexion, follow these steps:

1. Preparation

Clean and dry the ankle area. Shave any excessive hair.

2. Anchor Strip

Tear a strip of tape approximately 10 inches long. Apply the center of the strip to the middle of the Achilles tendon, with the tape running parallel to the tendon.

3. First Tension Strip

Tear a strip of tape about 12 inches long. Apply the center of the strip to the upper portion of the Achilles tendon, just below the calf muscle. Apply tension to the tape as you wrap it around the ankle, crisscrossing it over the anchor strip.

4. Second Tension Strip

Tear another strip of tape about 12 inches long. This strip will be longer than the first tension strip. Apply the center of the strip to the lower portion of the Achilles tendon, just above the heel. Apply tension to the tape as you wrap it around the ankle, crisscrossing it over the first tension strip.

5. Reinforcement Strips

Tear two shorter strips of tape, each about 6 inches long. Apply these strips perpendicular to the tension strips, reinforcing the support for the ankle.

6. Stirrup Strip


A. Tear a strip of tape about 5-7 inches long.	B. Apply the center of the strip to the arch of the foot, near the heel.
C. Bring the ends of the strip up around the ankle, crossing them over the top of the foot.	D. Apply tension to the stirrup as you wrap it around the ankle, creating a “U” shape.
E. Reinforce the stirrup by applying a short strip of tape over the crossing point.

7. Finishing

Smooth out the edges of the tape to prevent snagging and peeling. Rub the tape to activate the adhesive.

Addressing Achilles Tendonitis

Kinetic taping can provide support for the Achilles tendon and reduce pain associated with Achilles tendonitis. Follow these steps:

Apply a base layer of tape: Anchor the tape just below the heel and wrap it around the ankle, overlapping by 50%. Repeat this step, anchoring the tape at the bottom of the calf and wrapping it around the ankle.
Create an “X” pattern: Cut two strips of tape about 12 inches long. Place one end of each strip on the inside and outside of the calf, just below the knee. Cross the strips over the Achilles tendon and anchor them on the opposite sides of the ankle.
Apply additional support: Cut two more strips of tape, each about 6 inches long. Anchor one end of each strip on the inside and outside of the ankle, just above the heel. Wrap the strips over the Achilles tendon and anchor them on the calf.
Reinforce the Achilles tendon: Cut two strips of tape about 8 inches long. Place one end of each strip on the inside and outside of the ankle, just above the Achilles tendon. Wrap the strips around the tendon and anchor them on the calf.
Stabilize the ankle: Cut two strips of tape about 10 inches long. Anchor one end of each strip on the outside and inside of the foot, just behind the toes. Wrap the strips around the ankle and anchor them on the calf.
Secure the tape: Gently rub the tape to activate the adhesive and ensure a secure hold.
Maintain proper alignment: Ensure that the ankle is in a neutral position, neither overpronated nor oversupinated. The tape should not restrict movement or cause discomfort.
Monitor and adjust: Check the tape regularly for excessive tension or irritation. Adjust the tape as needed to ensure it provides support while minimizing discomfort.

Providing Proprioceptive Feedback

Kinetic tape can be applied to the ankle to provide proprioceptive feedback. This means that it can help the ankle joint to sense its position and movement, which can improve stability and coordination.

To apply kinetic tape for proprioceptive feedback, follow these steps:

Kinetic tape can be worn for up to three days. It is important to keep the tape clean and dry, and to avoid applying it to broken or irritated skin.

Customizing the Strapping Technique

The strapping technique can be customized to suit individual needs and preferences. Some factors that may influence the customization include the severity of the ankle injury, the athlete’s biomechanics, and the desired level of support.

9. Advanced Strapping Techniques

Advanced strapping techniques may be employed to provide additional support or to address specific ankle conditions. These techniques often involve the use of multiple strips of tape applied in various directions to create a more comprehensive and dynamic support system.

Here are a few examples of advanced strapping techniques:

Step	Instructions
1	Clean and dry the skin around the ankle.
2	Place one anchor strip of tape at the base of the heel.
3	Apply a second anchor strip of tape at the top of the Achilles tendon.
4	Cut a length of tape that is long enough to wrap around the ankle twice.
5	Place the center of the tape on the inside of the ankle.
6	Wrap the tape around the ankle, making sure to apply even pressure.
7	Repeat step 6 on the outside of the ankle.
8	Reinforce the tape. To do this, apply a small piece of tape over the center of the tape on the inside of the ankle. Repeat on the outside of the ankle. Then, apply two small pieces of tape over the ends of the tape on the inside of the ankle. Repeat on the outside of the ankle. Finally, apply two small pieces of tape over the ends of the tape on the top of the Achilles tendon.**
9	Rub the tape to activate the adhesive.

Technique	Description
Figure-of-Eight Strapping	Provides stability and support to the lateral and medial sides of the ankle joint, preventing excessive inversion and eversion.
Criss-Cross Strapping	Addresses ankle instability by creating a criss-cross pattern of tape over the joint, providing support against both inversion and eversion.
Heel Lock Strapping	Limits excessive plantar flexion and dorsiflexion of the ankle joint, providing stability and reducing the risk of sprains.

It’s important to note that advanced strapping techniques should be performed by experienced professionals to ensure proper application and effectiveness.

Maintaining the Tape Application

1. Keep the Tape Clean and Dry:
Dirt and moisture can weaken the tape’s adhesion. Keep the taped area clean and dry by showering or bathing before applying tape and by avoiding contact with water while wearing it.

2. Avoid Overstretching:
Excessive stretching can weaken the tape and reduce its support. Apply the tape with just enough tension to provide support without causing discomfort.

3. Check for Skin Irritation:
Some people may experience skin irritation from wearing kinetic tape. If you notice any redness, itching, or discomfort, remove the tape immediately and consult a healthcare professional.

4. Reposition if Loose:
As the tape ages, it may lose some of its adhesion. If you notice the tape becoming loose, it is best to reposition it or reapply it completely.

5. Remove Tape Gently:
To avoid skin damage, remove the tape slowly and gently. Use rubbing alcohol or a specialized adhesive remover to help remove any remaining residue.

6. Storage Tips:
Store unused kinetic tape in a cool, dry place. Avoid exposing it to direct sunlight or extreme temperatures, as this can affect its adhesive properties.

7. Duration of Use:
Kinetic tape can typically be worn for up to 3-4 days. However, the duration may vary depending on individual factors such as skin type and physical activity level.

8. When to Remove the Tape:
If you experience any discomfort or irritation, if the tape becomes loose, or if you are no longer experiencing the desired support, it is time to remove the tape.

9. Tape Selection:
Choose the right type of kinetic tape for your specific needs. Different brands and types of tape may have different adhesion strengths and elasticity.

10. Maintenance and Aftercare:
Regularly check the tape application, look for any signs of wear or damage, and clean the area gently to prevent skin irritation. If you have any concerns or experience any adverse reactions, consult a healthcare professional for guidance.

How to Strap an Ankle with Kinetic Tape

Kinetic taping is a popular method of taping ankles to provide support and reduce pain. It is often used by athletes and people who are experiencing ankle instability or pain. Kinetic tape is a stretchy, elastic tape that is applied to the skin in a specific pattern. It is believed to work by stimulating the sensory receptors in the skin, which helps to improve circulation and reduce inflammation. Kinetic tape can also help to support the ankle joint and reduce pain by providing compression.

To strap an ankle with kinetic tape, you will need the following:

A roll of kinetic tape
A pair of scissors
An assistant (optional)

Follow these steps to strap an ankle with kinetic tape:

Prepare the ankle by cleaning and drying the skin. Remove any hair from the area where the tape will be applied.
Cut a piece of kinetic tape that is long enough to wrap around the ankle twice. Round the corners of the tape to prevent it from peeling off.
Start by applying the tape to the outside of the ankle, just below the ankle bone. Wrap the tape around the ankle, overlapping each layer by about 50%. Continue wrapping the tape until you reach the inside of the ankle.
Trim any excess tape. Rub the tape firmly to activate the adhesive.

You can adjust the tension of the tape by applying more or less pressure when you wrap it. If the tape is too tight, it can cause discomfort. If the tape is too loose, it will not provide adequate support.