Ankle Taping After a Sprain: Does it Really Help?

Taping provides temporary stability after a sprain, but it doesn't strengthen the ankle over time.

You sprained your ankle a few weeks ago. The pain is gone, but your ankle doesn't feel entirely secure. When you Google "how to tape an ankle," it's because you want to feel confident again. That's understandable. But taping only solves half the problem.

What is taping, and when is it useful?

After a sprain, it's natural to seek something that provides immediate ankle stability. Taping the ankle is one of the most common solutions, and for good reason: in the first few days after a sprain, tape can limit unwanted movement and protect the ankle while acute swelling and pain subside. According to NHI (Norwegian Health Informatics), compression bandage is part of the recommended acute treatment for ankle injuries. So far, taping makes sense. But what happens when the acute phase is over?

Taping is useful in the acute phase, but it can become a habit that hinders rehabilitation.

The problem with taping as a long-term solution

Tape keeps the ankle still. This is precisely what makes it useful acutely, and precisely what makes it problematic as a long-term solution. The muscles around the ankle are not activated, proprioception is not trained, and the overstretched ligaments do not receive the stimulation they need to regain their function.
According to Store Medisinske Leksikon (Norwegian Medical Encyclopedia), proprioception is crucial for the body to register the ankle's position and react quickly enough to prevent new sprains.

Professor of physiotherapy (and developer of Ankle Trainer) Per Morten Fredriksen at Inland Norway University of Applied Sciences explains it this way: the ligaments in the ankle send positional information to the nervous system.
When these ligaments are overstretched in a sprain, the threshold for signals increases.
This means the muscles react too late to prevent another sprain. Tape does nothing to lower this threshold again. Only active training does.

What research says about rehabilitation after an ankle sprain

In an article published on Fysioterapeuten.no, Professor Fredriksen presents research showing that effective rehabilitation requires a surprisingly high volume: more than 900 minutes of training. This amounts to 15 hours, spread over weeks and months.

A meta-analysis referred to by Fredriksen showed that exercise intervention significantly reduces the likelihood of recurrent sprains, and that the effect increases markedly when the total training volume exceeds 900 minutes. Below this threshold, the effect drops dramatically.

The challenge is that traditional rehabilitation exercises are tedious and time-consuming. Professor Fredriksen points out that adherence to self-training after an ankle sprain is very low. Most people stop their exercises within the first few weeks, long before they have reached the 900-minute threshold.

From exercises to everyday training

Balance exercises on one leg, rotation exercises, and resistance band training are all documented as effective for strengthening the ankle. NHI provides an overview of recommended rehabilitation exercises that can be a good starting point after the acute phase. The problem is not that the exercises lack effect, but that people don't do them long enough.

Fredriksen argues that rehabilitation should be integrated into daily life. Instead of setting aside dedicated time for exercises, training should occur while you're already doing what you do, such as walking to work, grocery shopping, or taking a stroll.

This is the thinking behind Ankle Trainer, a rehabilitation sock developed in collaboration with Professor Fredriksen. The product has adjustable resistance on the inside of the ankle, forcing the outer muscles to work actively during normal walking.
An independent EMG study conducted by Biomekanikk AS in Oslo confirmed statistically significant increased muscle activity in the swing phase (p=0.002 and p=0.00005), the part of the stride where the foot prepares to strike the ground.
Ankle Trainer is CE-marked as a Class 1 medical device and was developed through 36 prototypes in collaboration with experts in physiotherapy and biomechanics.

Umar severely injured his ankle in a futsal match and works daily as an electrician. He says he trains his ankle while working: "-With Ankle Trainer, my ankle muscles are strengthened, and I get my training done in everyday life."

Umar injured his ankle in a futsal match, see his user story here

For those who have had recurrent sprains and want to train preventively, Ankle Trainer can be used daily all year round.

Ankle Trainer strengthens the ankle muscles and proprioception during normal walking.

Frequently Asked Questions

Can I use tape and rehabilitation simultaneously?

Yes. In the acute phase after a sprain, tape can provide necessary protection. When you can bear weight on your foot without severe pain, it's time to start rehabilitation. Talk to your doctor about when it's the right time to start.

When should I stop taping my ankle?

Tape is primarily useful in the acute phase (the first few days after a sprain). Long-term use of tape can give a false sense of security and lead you to avoid rehabilitating your ankle. The goal should be to move away from passive stability and towards active training as early as possible. Contact your doctor if you are unsure.

Does taping help against chronic instability?

Tape can temporarily reduce symptoms but does not address the cause of chronic instability. The cause is most often weakened musculature and reduced proprioception after repeated sprains. Research suggests that active rehabilitation, with at least 900 minutes of total training volume, is what provides lasting effect.

Can Ankle Trainer replace taping?

In the acute phase, no. Tape has its place in the first few days. But as a long-term solution for strengthening the ankle, Ankle Trainer is completely different from tape: it actively trains the muscles, instead of keeping the ankle passive. According to the instructions, it can be used for 10 minutes to 3 hours per session, during normal walking in everyday life.

Cost of taping vs. Ankle Trainer?

A roll of tape normally costs 79–99 NOK, and over a period of a few months, that cost is saved by purchasing and using an Ankle Trainer. The difference is that tape must be repurchased every time, while Ankle Trainer provides lasting strength in the ankle and can be used again and again over time.

Sources

1. NHI (Norwegian Health Informatics). "Ankle Sprain". nhi.no

2. Store Medisinske Leksikon (Norwegian Medical Encyclopedia). "Proprioception". sml.snl.no

3. Fredriksen, P.M. "Rehabilitation after ankle sprain." Fysioterapeuten.no

4. Biomekanikk AS. "Report: EMG Muscle Activity, Ankle Trainer." Oslo

5. Wear'N'Go. "FAQ Ankle Trainer." wearngo.com