Wrap and Tape Yourself Injury Free

Place athlete on table. Spray ankle area with adhesive spray. Have athlete pull toe back so foot is at a 90 degree angle and point toes slightly outward.

Pre-wrap ankle from mid-calf to just past the mid-foot.

Using 2” athletic tape, place anchor strip at the base of the gastrocnemius (calf). Be sure to angle slightly upward (10:00 and 2:00 positions). Place another anchor strip around medial arch on foot – loosely.

Place 3-5 stirrups longitudinally around ankle joint. Start on inside of foot, pull snug on outside as you fasten at the top.

Place 1-3 strips at base of lower leg around ankle joint – just above the heel.

Cover stirrups with more strips around lower leg. Be sure to maintain upward angle. Be sure to tear tape after each rotation to avoid circulation problems.

Apply heel locks. Start tape at 1 (top of ankle), around to 2 (base of heel bone) and around to 3 (back of heel/Achilles’ tendon). Then continue to 1– 2– 3 again. Do this 2-4 more times, tearing tape each time. Be careful not to go too low on the foot or too high on the ankle.

Place more strips around to secure heel locks. Check for gaps and cover them with strips. Be sure there are no significant folds in tape to avoid blistering or cuts.