Ankle sprains are one of the most common injuries across sport - from football and rugby to running, netball, and everyday training. When the ligaments around the ankle are overstretched or damaged, the joint can feel unstable, weak, or vulnerable to re‑injury.
Strapping the ankle with cohesive bandage and zinc oxide tape is a reliable way to add stability, limit excessive movement, and support the joint during activity. In the video below, we demonstrate how to strap an ankle properly, followed by a detailed written guide to help you apply the technique with confidence.
Why Strap an Ankle?
Ankle strapping is commonly used to:
- Provide stability after a sprain
- Reduce excessive inversion or eversion
- Support the joint during high‑intensity movement
- Improve confidence during return‑to‑play
- Prevent re‑injury in athletes with a history of ankle issues
It's a trusted method across sport because it offers firm, reliable support without overly restricting mobility.
What You'll Need
- Zinc oxide tape (rigid, non‑stretch)
- Cohesive bandage (flexible, self‑adhering)
- Scissors or tape cutters
- Clean, dry skin free from lotions
Step‑by‑Step: How to Strap an Ankle Using Cohesive Bandage & Zinc Oxide Tape
1. Prepare the Ankle
Have the athlete sit with the ankle at a 90‑degree angle. This neutral position ensures the tape supports the joint correctly during movement.
2. Apply the Anchor (Zinc Oxide Tape)
- Wrap a strip of zinc oxide tape around the lower shin, just above the ankle bones.
- Apply another anchor around the mid‑foot, avoiding excessive compression.
These anchors act as secure points for the support strips.
3. Apply the Stirrups (Zinc Oxide Tape)
- Start on the inside of the lower shin anchor.
- Pull the tape down under the heel and up the outside of the ankle.
- Stick it firmly to the outer anchor.
Repeat 2–3 times, overlapping slightly.
This limits inversion - the most common mechanism of ankle sprains.
4. Apply the Figure‑Six Straps
- Begin at the inside of the ankle.
- Wrap the tape under the foot and up around the outside of the ankle.
- Finish on the inside where you started.
This reinforces lateral stability and supports the ligaments.
5. Apply the Heel‑Lock Straps
- Start at the front of the ankle.
- Wrap around the heel in a diagonal pattern, locking the heel into place.
- Repeat on both sides for balanced support.
Heel‑locks are essential for controlling unwanted movement.
6. Apply Cohesive Bandage (Compression & Comfort Layer)
- Wrap cohesive bandage over the zinc oxide structure.
- Apply light, even tension - not too tight.
- Cover the entire ankle for comfort, compression, and added security.
Cohesive bandage helps the tape stay in place and adds a supportive, flexible finish.
Pro Tips for Better Results
- Avoid taping too tightly - check circulation regularly.
- Ensure the foot stays at 90 degrees throughout the process.
- Round tape edges to prevent peeling.
- Remove immediately if numbness or tingling occurs.
When to Use This Ankle Strapping Method
Ideal for:
- Football, rugby, netball, basketball
- Running and trail running
- High‑impact training sessions
- Return‑to‑sport phases
- Athletes with chronic ankle instability
This method provides firm, reliable support for both training and match play.
Final Thoughts
Strapping an ankle with cohesive bandage and zinc oxide tape is a proven way to stabilise the joint, reduce the risk of re‑injury, and boost confidence during movement. When combined with proper rehab, strengthening, and balance work, it can help athletes stay active and protected.
If pain or instability persists, always consult a medical professional.
