A sprained ankle is a common injury we see at our physiotherapy clinic. Knowing how to tape a sprained ankle may help you find some relief.
How To Tape a Ankle
In this guide on how to tape a sprained ankle, I’ll cover the step-by-step process of taping a sprained ankle, when to strap a sprained ankle, and the benefits of sprained ankle physio.
Quick Summary:
- A sprained ankle occurs when one or more of the ligaments that connect your foot to your leg are torn or stretched
- There are varying severities of a sprained ankle, measured between Grade 1 to Grade 3
- Further studies are needed on the benefits of taping a sprained ankle but many people find it helpful for minimising discomfort
- Following the RICE (Rest, Ice, Compression, Elevation) protocol can be helpful in minimising pain, bruising, and swelling in the first days after a sprained ankle
- There are many variables involved in sprain ankle treatment, making it important to seek advice from a health professional
- Working with a physiotherapist for sprained ankle physio may offer relief and prevent reinjury
What Is a Sprained Ankle?
The ankle is the joint that connects your foot and leg. It is composed of bones and three ligaments. If one or more of these ligaments are torn or stretched, it can result in a sprained ankle.
An ankle sprain can occur from stumbling on uneven ground, an awkward landing after a jump or a fall, or during physical activity.
Sprained ankles are rated in severity and characterised as Grade 1, Grade 11, or Grade 111. Your physiotherapist will diagnose an ankle sprain with a thorough examination. An X-ray may be used to confirm the ankle isn’t fractured if it’s severe.
How to Tape a Sprained Ankle Step-by-Step
There are various methods on how to tape a sprained ankle. Your physiotherapist can advise you on the best treatment for your sprained ankle and the best way to tape a sprained ankle.
Here is a general example of how to tape a sprained ankle.
Step 1: Gather Supplies
Supplies needed:
- Rigid tape
- Under-wrap or fixomull to protect the skin of there is some allergic response history or if it’s on for a period of time.
Step 2: Prepare and Under-Wrap the Sprained Ankle
Dry the ankle and place underwrap / fixomull if necessary
Step 3: Tape the Ankle
Place the anchor around the top of the ankle. Apply 3 stirrups taking the tape from inside to outside. Apply 2 figure 6s taking the tape from the inside over the foot to the outside. Apply heel locks to both sides. It is an art form to tape well and best to ask your Physio Pro to demonstrate and then slow you to practice.
*Make sure the tape is tight when you strap your ankle but not restrictive. If you notice pins and needles, pulsing, or your toes going blue, this is an indication you’ve taped your sprained ankle too tight. If this happens, I recommend removing the tape and trying again.
Tips for Getting the Best Results When Taping Your Ankle
To experience the most benefits from taping a sprained ankle, I recommend:
- Working with a physiotherapist to learn how to strap an ankle properly
- Washing your ankle before taping and ensuring it is completely dry
- Going slow as you wrap your ankle
- Using quality materials (rigid tape and underwrap )
- Avoiding sleeping with athletic tape on your sprained ankle unless in the acute phase which you may need to settle inflammation.
- Consider shaving your lower leg to make the removal process more comfortable
When Should You Strap a Sprained Ankle?
Whether taping a sprained ankle is better than a brace is a highly debated topic. Further research is needed, so I recommend an individualised approach to treating a sprained ankle.
Since ankle sprains include countless variables, the benefits of taping a sprained ankle will depend on the severity of your sprain, your past medical history, and more.
Other Tips to Heal a Sprained Ankle
I recommend working with your physiotherapist for sprained ankle treatment. However, here are some general tips on how to heal a sprained ankle.
As with many other injuries, RICE can be helpful when treating a sprained ankle. RICE stands for Rest, Ice, Compression, and Elevation.
- Rest — Follow your Physio Pro guidelines regarding how often to rest a sprained ankle. The length of rest required will depend on the grade of your sprained ankle.
- Ice — Ice is well known for its ability to decrease bruising, swelling, tenderness, and pain after an injury. Icing your sprained ankle can be an effective part of treatment.
Always use a thin cloth between the ice and your skin to prevent burns. Only use ice for 20 minutes at a time and give your skin a break for at least 2 to 4 hours in between icing. Ice is most important in the first 3 days after spraining your ankle.
- Compression — Wrapping your sprained ankle may help decrease swelling and bruising, especially within the first few days of your injury. A physiotherapist can advise you on how to tape a sprained ankle and how often to tape a sprained ankle.
- Elevate — Elevate your ankle several times throughout the day. This can help reduce swelling and bruising.
Along with following the RICE protocol, I recommend booking an appointment with a physiotherapist for sprained ankle physio.
Completing sprained ankle physio with a trained physiotherapist can help heal you faster, prevent reinjury, and get you back to enjoying your favourite activities.
Certain individuals are more prone to sprained ankles. If you have sprained your ankle in the past, you are at a higher risk of spraining it again. A qualified physiotherapist can help strengthen the ligaments and surrounding muscles and address areas of weakness using targeted exercises.
At Physio Pro, we guide you from the acute phase (48 to 72 hours post-injury) where you will mostly use the RICE protocol. After the acute phase, we utilise a comprehensive approach to healing and preventing future injuries.
We use equipment and technology, including:
- Electrotherapy
- Therabands
- Wobble boards
- Bosu balls
- Ultrasound
- Targeted ankle mobilisations
Book Your Sprained Ankle Physio With Our Specialists Today
Taping a sprained ankle may offer relief but I recommend checking with your doctor or physiotherapist before wrapping a sprained ankle to make sure it is the best way to treat your injury.
If you are dealing with a sprained ankle or have sprained it in the past and want to strengthen it to prevent reinjury, we’d love to see you for an initial consultation.
At Physio Pro, we use our extensive knowledge, equipment, and expert skills to offer you immediate and long-lasting relief from a sprained ankle. Call Physio Pro Floreat or Como to book your appointment today!
