Strapping or taping your ankle can provide support, especially if you’ve had a previous ankle ligament tear or sprained ankle. Here’s how:
1️⃣ Clean and dry the ankle to ensure proper adhesion.
2️⃣ Start with anchor strips around the lower shin and foot.
3️⃣ Apply stirrup strips from one side of the ankle, wrapping under the foot and securing on the opposite side.
4️⃣ Use figure-eight wraps to provide added stability.
5️⃣ Secure with finishing strips to prevent peeling.
💡 Pro Tip: If you’re unsure, ask a physiotherapist to demonstrate the correct taping technique.
Best Ankle Braces for Recovery & Support
If you’re looking for additional support for a weak or recovering ankle, ankle braces can help stabilise and protect against further damage. The best options include:
✔️ Lace-Up Ankle Braces – Ideal for sports recovery.
✔️ Compression Sleeves – Helps reduce swollen ankles and improve circulation.
✔️ Rigid Taping – Provides maximum protection for ankle ligament damage symptoms by restricting joint movement.
Preventing Future Ankle Injuries
🔹 Strengthen Your Ankles: Perform strength and stability exercises like single-leg balance drills.
🔹 Wear Proper Footwear: Supportive shoes reduce strain on foot bones and ligaments.
🔹 Warm Up Before Activity: Stretch and mobilise the ankle before workouts.
🔹 Listen to Your Body: If you experience ankle discomfort, don’t push through pain.
FAQs: Your Top Ankle Injury Questions Answered
Q: How long does a sprained ankle take to heal?
A: Minor sprains heal in 2-4 weeks, while severe sprains may take 6-12 weeks.
Q: What are the signs of torn ligament in an ankle?
A: Severe swelling, bruising, pain, and inability to put weight on the foot.
Q: Should I see a physiotherapist for an ankle injury?
A: Yes, especially if pain persists beyond 48 hours or if you’ve had recurring ankle issues.
Conclusion: Take Charge of Your Ankle Health
Whether you’re recovering from a sprained ankle, dealing with swollen ankles, or want to learn how to strap an ankle, taking the right approach ensures long-term recovery and injury prevention. Need expert advice?
Book a physiotherapy session today to strengthen your ankles and stay injury-free!
Why do we want to move? Firstly, any injury will require an adequate amount of blood flow and contractions of the muscles/muscle (that is injured) would be a start. With controlled, guided, movements, we can begin to enhance the process of healing and desensitise our central nervous systems to the idea of a “threat”, which is what causes pain.
The best sports physiotherapy clinics in Sydney CBD, with two fully equipped rehab gyms specifically designed for long lasting results. Schedule an appointment today.
