You will need 1 1/2" athletic tape, quick-drying tape adhesive, two 2" x 2" non-adhesive pads (to prevent blistering), and pre-wrap.
Place one pad over the front of the ankle and the other over the back of the ankle. These pads will help prevent blisters. Then cover the foot and ankle with pre-wrap, starting from the arch of the foot and going up to the bottom of the calf muscle. Use the spray adhesive to help secure the pre-wrap. Apply the spray adhesive according to the manufacturer's instructions, and only apply as high as the pre-wrap will be placed.
Create one stirrup that starts on the inside of the ankle, goes under the heel, and attaches to the other side of the anchor of athletic tape. Add two more stirrups of athletic tape over the same area so you have 3 total.
Starting on the inside, wrap the tape around the lower leg, then cros over the top of the ankle and continue to wrap under the arch.
You can alternate either inside or outside, but make sure to do two "heel locks" for each side.
If you continue to experience pain or other problems with your ankle, make an appointment with a foot and ankle orthopaedic surgeon in your area.
Contributors/Reviewers: Jason Tartaglione, MD; Hui Zhang, MD
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