How to tape ankle for extra stability

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Are you dealing with a twisted or sprained ankle that’s causing discomfort? When you sprain your ankle, the outer ligament can get strained, leading to swelling and pain, especially when you move around. It’s best to rest your foot, keep it elevated, and apply ice for the first couple of days to reduce swelling. You can also use lymph tape during this time to boost circulation and decrease swelling.

Once the initial swelling goes down, you can use a stabilizing ankle tape to provide support to your ankle. These two methods help enhance safety, stability, and mobility. If the pain continues for more than three days, it’s a good idea to see a therapist. Doing balance and muscle strengthening exercises in the long term can help strengthen your ankle and prevent future injuries.

Christina peter

Christina’s advice when taping your foot

When you’re taping your foot, it’s crucial to use a kinesiology tape that sticks securely. Feet can get sweaty, and with all the movement, there’s a lot of friction. That’s why I recommend using CureTape Sports. This type of tape is specially designed to be extra sticky, 30% more than regular CureTape, ensuring that your tape stays in place for longer!

Christina Peter, Sports Physiotherapist and Tape Instructor for CureTape since 2003

How to tape your ankle

Tips for Effective Ankle Taping:

  • Make sure you understand what’s causing the pain or discomfort
  • Check if there are any reasons why taping might not be a good idea.
  • Before you start, read the instructions carefully.
  • Choose a tape colour or print that suits your style!
  • Round of all the edges to prevent peeling.
  • Avoid stretching the tape at the beginning and end.
  • Rub the tape firmly for better adhesion; warmth helps activate the adhesive.
  • You can shower or swim with the tape on; just pat it dry gently afterward, avoiding vigorous rubbing.
  • To remove the tape easily, use body or massage oil.

Preparation for taping your ankle


Shape: I-Tape.
Number of strips: 2.
Technique: Correction technique (maximum/full stretch).

Measuring and cutting the tape

Step 1:

how to tape ankle

  1. Put the injured foot on a chair so that you can reach it easily. Avoid unnecessary strain.
  2. Measure the length of the tape, under the foot towards the inside and outside of the ankle.


Applying the tape

Step 1:

how to tape ankle

Step 2:

how to tape ankle

Step 3:

how to tape ankle

Step 4:

how to tape ankle

  1. 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.
  2. 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.
  3. Apply the tape with a slight stretch across the ankle joint towards the outside of the foot.
  4. Apply both anchors (tape ends) without stretching.
  5. Gently rub the tapes to activate the adhesive layer.

Learn how to tape

Want to learn how to apply tape yourself*? We have created the ultimate guide for that! This helpful guide contains:

  • 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.

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Who are we?
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.