How to Apply Kinesiology Tape for Ankle Pain - How-To Guide

When kinesiology tape suits an ankle

Kinesiology tape is the right tool once you are past the first days of an acute sprain and want support through normal movement, rather than a joint locked in place. It works well for ongoing ankle pain, mild instability during training, and swelling that lingers after the initial injury has settled.

If you are returning to contact sport the same day as an acute sprain and need the ankle physically restricted, rigid athletic tape or a brace is the better tool. Kinesiology tape does not provide that kind of mechanical restriction, and using it alone in that situation leaves the joint under-supported.

Before you apply

• Skin must be clean, dry, and free of lotion, sweat, or oil.
• Trim or shave hair around the ankle if it is heavy, since hair reduces how well the tape bonds.
• Round the corners of any strip you cut, since square corners are the first place tape starts to peel.
• Have the tape pre-cut and ready before you start, so you are not stretching skin while hunting for scissors.

Application patterns

Different ankle problems call for different patterns. These are the three most commonly used.

Step-by-step application

This covers the general figure-of-eight pattern, the most common starting point for ankle support.

1. 1

   Flex the foot upward

   Point your toes toward your shin. This stretches the skin around the ankle so the tape lifts it properly once you relax.

2. 2

   Anchor above the ankle bone

   Lay the first few centimeters flat on the lower shin with no stretch at all. This anchor point takes no tension.

3. 3

   Cross under the foot

   Bring the tape down and under the arch with light to moderate stretch, then back up the other side, forming the crossing pattern around the ankle bones.

4. 4

   Anchor the second end

   Finish on the opposite side of the shin with another zero-stretch anchor, matching the first.

5. 5

   Rub the full strip

   Rub briskly along the entire length of tape to activate the heat-sensitive adhesive before you put weight on it.

Wear time and removal

Kinesiology tape on the ankle can stay on for several days of continuous wear, including through showering, if you are using a water-resistant tape. Standard cotton tape holds up less well against repeated moisture and may need replacing sooner.

Remove it slowly, folding the tape back on itself close to the skin rather than pulling straight up. Saturating the tape with a little oil first makes it come away with far less discomfort, especially around the ankle bones where skin is thinner.

Common mistakes

• Applying with the foot relaxed. Without the foot flexed first, the tape never gets the stretched-skin starting point it needs to create the lift effect.
• Stretching the anchor ends. Any tension at the very start or end of a strip causes it to peel from that point first.
• Taping over lotion or sweat. The adhesive needs clean, dry skin to bond properly. Wipe the area down first if you have been active.
• Expecting joint restriction. Kinesiology tape supports the ankle. It does not lock it in place the way rigid strapping does.
• Reusing the same strip. Once removed, the adhesive has lost its hold. Apply a fresh strip each time rather than trying to reapply.

What to use

Any genuine kinesiology tape works for ankle application. What matters most is a clean cut, a reliable adhesive, and enough width to cover the pattern you are using.

Frequently asked questions