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How to tape a sprained ankle in an acute injury

Do you want to know how to easily tape a sprained ankle yourself? In this article, we’ll guide you step by step.

When dealing with an acute ankle injury, such as a sprain, lymphatic taping can be very effective. It stimulates circulation, helps reduce swelling, and eases pain in the injured tissue. Lymph tape can be applied in the first days after the trauma. Always have the injury checked by a professional to determine whether the ankle or surrounding structures are damaged.

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Taping a sprained ankle yourself

Tips for a successful ankle sprain taping treatment:

First, make sure you know what caused the injury or pain.
Read the taping instructions carefully before you begin.
Choose the tape color you like best.
Do not stretch the tape at the starting and ending points.
Rub the tape firmly to help it stick properly.
Check for any reasons why taping might not be recommended.
On average, the tape will stay in place for 3 to 7 days.
You can shower while wearing the tape without any problem.
Removing the tape is easier if you use some oil on the skin.

Preparation before taping a sprained ankle

Tape

Shape: Lymph tape
Number of strips: 2
Application method: Drainage technique, applied without stretch

Measuring and cutting the tape

Step

Measure the tape according to the size of the bruise or scar you want to cover.
Take a 5 cm wide strip and cut it lengthwise three times, so you end up with four evenly sized, narrow pieces.

Applying the tape to your ankle

Step

Tear the backing paper at the point where the base meets the strips and remove the paper beneath the base.
Apply the base of the tape at a slight diagonal angle.
Slowly peel away the rest of the paper, stopping just before the end, and lay down each strip one by one over the swollen area, leaving about 1 cm of space between them, without adding stretch.
Repeat the same process with the second piece of tape, placing it in the opposite direction.
The two applications should cross over each other, creating a grid pattern directly over the area of swelling.
Gently rub the tape to make sure it adheres properly.

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Christina’s advice for taping a sprained ankle

In the self-taping instructions, I’ve selected applications that are straightforward enough to apply on your own. To make the process as safe as possible, I share practical advice you should keep in mind before, during, and after taping. These recommendations come from my years of clinical experience. If your symptoms persist, it’s always best to consult a therapist or your physician.

Christina Peter

Physiotherapist and Taping Instructor

Disclaimer:
Please note: we emphasize that the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The statements and examples mentioned are based on years of experience from patients and trained therapists.

Contraindications for not using tape: pregnancy, open wounds, bone fractures, unexplained complaints, allergies and skin conditions, medication use such as blood thinners, thrombosis, and fever.
Always consult a specialist before applying tape in these cases.

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