What You Need to Know to Wrap a Sprained Ankle Safely and Correctly

Wrapping a sprained ankle can help stabilize the joint while the ligaments heal. share on Pinterest A sprained ankle is actually an wound to the ligaments that support the bones in your ankle joint. To help stabilize the joint, while the ligaments bring around, you may need to wrap the ankle. There are a few different types of tapes, bandages, and braces that are effective and slowly to use.

Knowing how to wrap a twist ankle can :

  • speed your recovery
  • prevent further complications
  • eliminate the need for additional treatment

Steps for wrapping a sprained ankle

Wrapping an ankle excessively tightly can restrict circulation to the wound, which will interfere with curative and may cause tissue damage in your foot. Wrapping the ankle besides loosely will allow besides much motion 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 by rights will depend on the type of :

  • bandage
  • tape
  • other wrap you use

ACE bandage

ACE-brand bandages are among the most normally used elastic bandages to wrap injured :

  • ankles
  • knees
  • other joints

To use an elastic bandage, follow these steps :

7 steps for wrapping an ankle

  1. 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.
  2. Start by wrapping the tape twice around the ball of your foot below the toes.
  3. Work your way up by wrapping the bandage several times around your foot and ankle in a figure-eight pattern.
  4. Keep the bandage taut.
  5. 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.
  6. 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.
  7. 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 direction down to the ball of your foot in a figure-eight model. here ’ s a video recording that demonstrates how to wrap your ankle using an ace bandage :

Kinesiology tape

Kinesiology record, or KT, is made of cotton and a medical-grade acrylic adhesive. It gently pulls or lifts the peel, possibly reducing ignition and giving easy back to the ankle. Attached to KT is newspaper that you will peel off as you apply the tape to your skin .

8 steps for wrapping with kt tape

  1. 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.
  2. Sit with your foot at a 90-degree angle to your lower leg.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. Take a second strip of KT and wrap it around the ankle and Achilles tendon and above the heel.
  8. 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 recording that demonstrates how to apply Kinesiology tape to your ankle .

Ankle brace

You may besides try ankle braces made from a diverseness of materials, such as :

  • neoprene
  • lightweight plastic

The brace is designed so that you can slip your infantry 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 corporeal that fits snugly around the ankle. normally, braces are meant for supporting an ankle when you ’ re getting back into a sport or if you ’ re doing a bunch of walking after your twist ankle is largely healed. here ’ s a video recording that demonstrates how to use an ankle brace to stabilize your ankle and provide support as it heals.

What is a sprained ankle?

If one or more of the ligaments supporting the bones in your ankle stretches besides far and starts to tear, you have a sprained ankle that will require treatment.

A twist is simply an abnormal extend of a ligament. If a ligament tears completely, it ’ s a much more dangerous injury that often requires operating room to repair.

What may cause a sprained ankle?

A twist ankle is a identical common wound. It can happen if you travel and precipitate or jump and country with your foot at the wrong lean. Runners sometimes sprain an ankle if they step on something that causes their ankle to roll over. Playing any frolic where you might step on person ’ south foot and turn your ankle is a hazard for this wound .

How is a sprained ankle diagnosed?

Diagnosing a twist ankle doesn ’ t always require a doctor of the church ’ randomness interrogation. The following are symptoms of a twist ankle :

  • pain, especially when you put your weight on the injured foot
  • tenderness to the touch
  • swelling
  • bruising
  • limited range of motion

When to see your doctor If your injury is more serious, you may need to see a doctor. Simply resting and wrapping your ankle at home may not be sufficient or safe. Signs that your twist ankle needs a medical evaluation include :

  • pain and swelling that don’t subside within a day or so of your injury
  • instability in the ankle joint, suggesting a torn ligament or bone fracture
  • a popping sensation at the moment you hurt your ankle

For serious ankle injuries, an imagination test, such as an x-ray, MRI, CT scan, or ultrasound may be ordered to allow a doctor of the church to see the extent of your ligament damage and to check for break bones .

Other treatment

Wrapping your ankle is besides known as compaction. It ’ south one of several steps you can take to treat a twist. It ’ s actually part of an easy-to-remember acronym : RICE (Rest, Ice, Compression, Elevation). Ice should be used immediately after spraining an ankle to reduce swelling. In the days after spraining your ankle, try to rest it and keep it elevated until you ’ re fix to start using it again. Using nonsteroidal anti-inflammatory drugs ( NSAIDs ), such as ibuprofen ( Advil ) or naproxen ( Aleve ) may help reduce inflammation and swelling, angstrom well as relieve some annoyance. NSAIDs and gentle exercise a few days after the injury are often enough for a healthy convalescence.

What to expect if you have a sprained ankle?

The time you need to keep your ankle wrapped depends on the asperity of the injury and your action degree. Mild sprains may heal in a few days, but it may take a calendar month or more for a badly twist ankle to heal wholly. When you ’ re ready to start rehabilitation, it ’ south beneficial to do a range of exercises that focus on :

  • strength
  • flexibility
  • balance

This will help restore the health and serve of your ankle and help oneself you back on your feet soon.

The takeaway

With proper care, a twist ankle ligament will normally heal preferably quickly. Knowing how to wrap a twist ankle hard but safely will help with healing. just remember not to keep the joint immobilized excessively long or wrapped excessively tightly or besides loosely. And look out for signs that the injury may be more dangerous than you in the first place thought, such as pain that lingers or gets worse .

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