How to Tape Ankles for Mixed Martial Arts Tournaments

Mixed Martial Arts (MMA) tournaments call for a lot of quick movements and lateral motion, which can easily result in a sprained or twisted ankle if you aren't careful. Before you compete in even your first MMA tournament, learn how to tape an ankle so that you can prevent injuries and avoid worrying about the stability of your ankles while you fight.

Difficulty: Easy

Instructions

Things You'll Need:

• Non-adhesive bandage 3-inches wide
• Adhesive climbing or athletic tape

1. Wrap an ace bandage (non-adhesive) around your foot, heel and ankle starting on the top of your foot and wrapping all the way to 3 to 4 inches above the ankle bone. Secure with a clip and tape over the clip with adhesive tape so that it doesn't fall off during combat.

2. Wrap a piece of adhesive tape around the top of the bandage to create an anchor for the rest of the tape.

3. Use a piece of adhesive tape about 8 to 12 inches long to create a stirrup, placing the middle of the piece of tape under your heel and pressing the tape down vertically. Make sure the end of the tape reaches the anchor. Apply multiple stirrups (up to 3 more) for extra support.

4. Add a short piece of tape directly behind the Achilles tendon and another around the edge of the bandage on your foot.

5. Wrap a piece of adhesive tape around your heel so that it goes from behind the heel to the spot where the arch of your foot begins. This may be difficult if you have flat feet. Wrap another piece of tape around the ankle bone area, all the way around your leg.

Tips & Warnings

• Shave your ankle and foot to avoid painful adhesive contact with your hair. The bandage should keep you from having to apply too much adhesive tape directly to your skin, but if you haven't wrapped the bandage tightly it may come loose and allow the tape to touch your skin.

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