3 Ways to Reduce Ankle Injuries Without Relying on Tape

If you're a sports person, footballer, runner, or even an everyday individual who keeps injuring your ankles and wonders how best to fix them without constantly relying on tape, this post will help.
Across Cornish coastal paths and pitches, ankle injuries are extremely common. In fact, studies show that 20% of Premier League footballers experience foot or ankle injuries, and ankle sprains account for up to 67% of all football-related ankle issues.

At MTE Rehab & Performance, we often see clients who ask if ankle taping can prevent injuries. While tape and bracing can provide short-term benefits, some evidence shows that tape effectiveness drops significantly after around 45 minutes. This means if you apply tape before your walk or match, by the time you actually start playing, the support is already fading.

That’s not to say tape has no value. If it gives you confidence, stability, or proprioceptive feedback, that’s a positive. It can help as part of a broader injury prevention approach. But rather than relying solely on strapping, here are three effective, evidence-based ways to reduce ankle injuries.

1. Improve Your Balance and Proprioception

One of the most important parts of ankle injury prevention is improving proprioception, which is your body’s awareness of where it is in space. Balance-focused exercises help retrain your ankle after injury and reduce the likelihood of re-sprains.

Start simple with:

• Single-leg balance holds

• Eyes-closed balance to increase the challenge

• Y-Balance Test-style movements

Adding unpredictable challenges can make these exercises even more effective. For example, have a partner lightly push or nudge you while balancing. Research has shown this type of perturbation training can reduce ankle injury rates by up to 45%.

2. Strengthen the Muscles Around the Ankle

Strong muscles provide better joint support and stability. Using a theraband or resistance band, work through different ankle directions to build full strength around the joint.

Include:

• Banded eversion (pushing the foot outward)

• Banded inversion (pulling the foot inward)

• Banded dorsiflexion (lifting the foot upward)

Research shows that combining balance work with resistance-based strengthening can significantly lower the risk of both new and recurring ankle sprains.

3. Strengthen the Calves and Hips

Your calf muscles are essential for ankle stability, shock absorption, and balance.
Include exercises such as:

• Single-leg calf raises (straight knee) to target the gastrocnemius

• Single-leg calf raises (bent knee) to target the soleus

Don’t overlook your hips. Hip and glute strength play a key role in overall lower limb control and alignment, which helps reduce stress at the ankle. Strong hips and calves work together to stabilise your ankle during sport, running, or walking.

Use Support When Needed, But Don’t Rely On It

Bracing and taping can have short-term benefits, particularly when returning from injury or when additional support helps you feel confident. However, the best long-term solution is to build your own strength, control, and movement quality so you no longer depend on external support.

At MTE Rehab & Performance in Redruth, Cornwall, we see many clients who have spent months relying on tape or ankle supports but still struggle with recurring pain or weakness. Through evidence-based rehabilitation, we help clients regain control, improve stability, and get back to activity safely and confidently.

Get Expert Help for Your Ankle Injury

If you're struggling with recurring ankle injuries, stiffness, or weakness and want a structured plan that actually addresses the root cause, book an appointment at MTE Rehab & Performance.
We’ll assess your ankle, design an individualised rehabilitation plan, and help you return to sport or daily activity stronger and more confident.

Whether you're a footballer, runner, rugby player, gym-goer, or active individual in Cornwall, we’ll help you move better, reduce pain, and prevent future ankle injuries.

Book your consultation today and take the next step toward long-term recovery.