How to tape a sprained ankle

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A lymphatic tape is very effective in acute ankle injuries such as sprains. It promotes blood flow, and reduces swelling and pain in the tissue. You can apply a lymph tape in the first days after a trauma. Also, have the injury checked by a professional to determine whether the ankle and/or structures are damaged.

How to tape your ankle

Tips for a good ankle tape application:

  • Is the cause of the complaint or pain clear?
  • Check if there any contraindications for not taping.
  • Before you start taping, carefully read the instructions.
  • Choose a colour of tape, any colour that fits your mood!
  • Round of all the edges to prevent peeling.
  • Do not stretch the tape at the beginning and the end.
  • Rub the tape well for adhesion. Heat activates the adhesive layer.
  • Showering or swimming is possible, pat the tape dry after it gets wet. Do not rub it hard.
  • It is easier to remove the tape with body or massage oil.
Christina peter

Christina’s advice when taping your ankle

In the self-taping instructions, I have chosen taping applications that are easy to apply yourself. In order to make this treatment safe, I give practical tips, which you should take into account before, during and after a tape treatment. They are based on my years of practical experience. If the complaints persist, always consult a therapist or doctor.

Christina Peter, Physiotherapist and Tape Instructor

Preparation for taping your ankle


Shape: Lymph Tape
Number of strips: 2
Technique: Drainage technique (without stretching).

Measuring and cutting the tape

Step 1:

how to tape ankle

  1. Measure the length of tape you need. Start from a hand width above the ankle to the edge of the foot.
  2. Cut the two tapes three times through to the base. Keep approx. 5 cm as a base. This creates an “octopus shape”.


Applying the tape

Step 1:

how to tape ankle

Step 2:

how to tape ankle

Step 3:

how to tape ankle

  1. Tear the release paper at the transition from base to strips and remove the section below the base.
  2. Apply the base slightly diagonally.
  3. Carefully remove the release paper from the tape up to the last centimetre and apply the individual strips with a space of approx. 1 cm, carefully without stretching, to the skin over the thickened area.
  4. Repeat this instruction in the opposite direction with the second tape. The applied tapes cross each other like a grid in the area of the largest swelling.
  5. Finally, gently rub the tapes together to activate the adhesive.

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.