Guide · ankle

How to apply kinesiology tape to the ankle

People often tape the ankle for a supportive, secure feel during running, hiking, football and court sports, or when walking on uneven ground. This application uses one strip under the heel and one around the ankle.

Before you start

Clean, dry skin — no cream, oil or sweat. Apply about 30 minutes before activity.
Cut your strips: Two I-strips, each about 25–30 cm. Round the corners.
Anchors and ends go on with no stretch; only the middle of a strip is stretched.
Round every corner so the tape doesn't catch on clothing.

Line drawing of the ankle with kinesiology tape placement shown as teal strips

Steps

Sit with the foot relaxed
Sit with the leg out in front and the foot at a right angle, or hang the foot over the edge of a chair.
Tension: none
Stirrup strip under the heel
Place the middle of the first strip under the heel with medium stretch, then lay each end up the inside and outside of the lower leg with no stretch at the ends.
Tension: medium in the middle, none at the ends
Anchor the second strip on the inside of the ankle
Stick a 5 cm anchor on the inside of the lower leg, just above the ankle bone, with no stretch.
Tension: none
Wrap around the front and outside
Peel and lay the strip across the front of the ankle, around the outside ankle bone and back under the foot if length allows.
Tension: light to medium
Rub and test
Rub all strips firmly for 20–30 seconds. Move the foot up, down and in circles to check the tape moves comfortably with you.
Tension: none

How long it stays on and how to remove it

Applied this way, the tape usually stays on for 3 to 5 days, through showers and training. To remove it, hold the skin with one hand and peel the tape back slowly in the direction of hair growth — in the shower or with a little oil if you prefer.