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How to Strap a Sprained Ankle with Kinesiology Tape (Step-by-Step Guide)
Sprained your ankle and want to get back on your feet as safely as possible? This step-by-step guide shows you exactly how to use Proworks kinesiology tape for a sprained ankle, using the same technique from our Proworkstapes videos.
Kinesiology tape won’t magically “fix” the injury, but it can reduce pain, improve stability and give you the confidence to move while the ligaments heal.
What is a sprained ankle?
A sprained ankle happens when the ligaments that support your ankle joint are stretched or torn, usually when the foot rolls inwards or outwards. Most everyday sprains affect the lateral ligaments on the outside of the ankle.
Common symptoms include:
- Pain on the outside or front of the ankle
- Swelling and tenderness
- Bruising or redness
- Difficulty bearing weight
- Feeling like the ankle might “give way”
If you suspect a fracture or cannot put any weight on the foot, always seek urgent medical care.
If you’re dealing with general knee discomfort as well, our full guide on how to use kinesiology tape on your knee shows step-by-step instructions, video and photos to help you support and stabilise the joint safely.
Does kinesiology tape help a sprained ankle?
Yes. When applied correctly, kinesiology tape can:
- Provide gentle support without completely restricting movement
- Reduce pain by improving joint awareness and offloading irritated tissues
- Help manage swelling by gently lifting the skin
- Increase confidence so you can walk and rehab more comfortably
Think of it as smart support while your ligaments heal. It does not replace proper rehab, rest or professional advice.
Video tutorial: Proworks sprained ankle taping
Prefer to watch first and then follow the pictures? Here’s the full taping demo:
How to tape a sprained ankle (step-by-step)
What you’ll need:
- 1 roll of Proworks kinesiology tape
- Scissors
- Clean, dry skin (no oils or lotions)
Important: This method is for mild to moderate ankle sprains. If you have severe pain, major swelling or suspect a fracture, get checked by a professional before taping.
Step 1 – Anchor the tape under the foot
Sit with your ankle relaxed and your foot in a neutral position (not fully pointed or pulled up).
Step 2 – Wrap the tape up the inside of the ankle
Peel the backing away and apply the tape with light tension up the inside of the ankle, keeping the first and last 3–5 cm with no stretch.
Step 3 – Cross the front of the ankle
Continue the strip diagonally across the front of the ankle with moderate stretch (around 50%), supporting the ligaments that are usually injured in a roll.
Step 4 – Wrap around the back of the ankle
Bring the tape around the back of the ankle and up the outside, easing off the stretch as you approach the end. Stick the final section down with no tension.
Step 5 – Start a second strip across the top of the foot
Cut a second strip. Anchor it on the outside of the foot or mid-foot with no stretch, then pull it across the top of the foot towards the inside.
Step 6 – Cross under the heel
Guide the tape under the heel with moderate stretch, creating a supportive sling that helps limit excessive rolling.
Step 7 – Anchor around the lower shin
Bring the strip up around the back of the ankle and onto the lower shin with light tension, finishing the last part with no stretch to avoid irritation.
Step 8 – Activate the adhesive
Rub all of the tape gently but firmly from the centre outwards. The warmth from your hands helps activate the adhesive so it lasts longer.
Step 9 – Check the finished support
Stand up carefully and gently shift your weight. You should feel supported but still able to move the ankle comfortably.
Tip: Wait at least 30–45 minutes before intense activity so the tape can fully bond to the skin.
When should I see a professional?
Always seek medical advice if:
- You cannot put any weight on the foot
- The ankle looks deformed or extremely swollen
- Pain is severe or worsening after 24–48 hours
- You feel pins and needles, numbness or coldness in the foot
- This is a recurrent sprain and the ankle feels very unstable
Kinesiology tape is a brilliant support tool but it works best alongside a proper rehab plan from a physiotherapist or sports therapist.
Sprained ankle FAQs
How long can I leave kinesiology tape on my ankle?
Most people wear kinesiology tape for 3–5 days. Remove it sooner if the skin feels itchy, hot or irritated.
Can I shower or train with the tape on?
Yes. Proworks kinesiology tape is water-resistant and designed to be worn during daily life, training and light sport. Pat dry after showering rather than rubbing.
Should I still rest my ankle if it feels better with tape?
Yes. Tape helps you move more comfortably but it does not mean the injury has fully healed. Follow medical advice on rest, rehab exercises and return to sport.
