Steps for wrapping a sprained ankle
Wrapping an ankle too tightly can restrict circulation to the injury, which will interfere with healing and may cause tissue damage in your foot.
Wrapping the ankle too loosely will allow too much movement and keep the ligaments from getting the support they need to recover.
Before you wrap your ankle, remember to do these things.
Gently wash and dry it. Have the materials you need ready. Take your time when treating your injury.
The way to wrap your ankle properly will depend on the type of:
bandagetape other wrap you use ACE bandage
ACE-brand bandages are among the most commonly used elastic bandages to wrap injured:
anklesknees other joints
To use an elastic bandage, follow these steps:
7 steps for wrapping an ankle Make sure you have enough bandage to wrap it around your ankle and foot several times. Have scissors handy to cut the bandage when you’ve finished wrapping.Start by wrapping the tape twice around the ball of your foot below the toes.Work your way up by wrapping the bandage several times around your foot and ankle in a figure-eight pattern.Keep the bandage taut.Finish by wrapping the bandage twice around your lower leg, a couple of inches above your ankle. The bandage should cover everything from the ball of your foot up past your ankle, including your heel.Place the small fastener or Velcro that comes with the elastic bandage on the end of the roll to keep it in place. Some bandages are self-adhering.The wrap should feel firm enough that your ankle can’t move, but it shouldn’t feel uncomfortably tight. If it starts to hurt or your foot feels tingly, as though it’s not getting enough circulation, take off the bandage and try again.
If you have difficulty starting wrapping at the ball of your foot, you may start by wrapping your leg a couple of inches above the ankle and working your way down to the ball of your foot in a figure-eight pattern.
Here’s a video that demonstrates how to wrap your ankle using an Ace bandage:
Kinesiology tape
Kinesiology tape, or KT, is made of cotton and a medical-grade acrylic adhesive.
It gently pulls or lifts the skin, possibly reducing inflammation and giving light support to the ankle. Attached to KT is paper that you will peel off as you apply the tape to your skin.
8 steps for wrapping with kt tape Tear off a piece of KT that’s long enough to stretch from one side of your ankle, under your foot, and up the other side of your ankle. Sit with your foot at a 90-degree angle to your lower leg.Place the middle of the tape strip on the bottom of your foot along the thick area between the heel and the arch. Press firmly after removing the paper.Bring one end of the tape up the side of your ankle. Continue to press gently, but firmly to prevent air bubbles from forming under the tape.If you start on the inside part of your ankle, turn your ankle toward the outside so that there’s a slight stretch in the skin that you’re taping.Press the tape up the other side of your ankle. If you started with the inside part of your ankle, turn your ankle to the inside as you apply the tape to the outside.Take a second strip of KT and wrap it around the ankle and Achilles tendon and above the heel.You should feel a slight sensation of tension that should remind you not to move the ankle too much. The firmness and security of a KT wrap is less than that of an ACE bandage wrap.
Here’s a video that demonstrates how to apply Kinesiology tape to your ankle.
Ankle brace
You may also try ankle braces made from a variety of materials, such as:
neoprenelightweight plastic
The brace is designed so that you can slip your foot into it and pull it up over your ankle.
Some have Velcro straps to adjust for comfort. Others have laces or are made with an elastic, form-fitting material that fits snugly around the ankle.
Usually, braces are meant for supporting an ankle when you’re getting back into a sport or if you’re doing a lot of walking after your sprained ankle is mostly healed.
Here’s a video that demonstrates how to use an ankle brace to stabilize your ankle and provide support as it heals.