How to wrap a sprained ankle

A twist ankle is a common musculoskeletal injury. It can occur if person twists their ankle awkwardly, straining and damaging the ligaments. People may consider sprained ankles minor injuries, but although they are not life threatening, they can be extremely afflictive and debilitating. Around 2 million acuate ankle sprains occur each class in the United States. however, experts believe that the actual incidence of ankle sprains may be much higher since around 50 % of people with these injuries do not seek checkup attention. Some ankle sprains require intensive care. however, people can normally treat the injury at dwelling.

This article looks at how to wrap a twist ankle, the mentality for a person with this type of injury, and when to seek aesculapian care.

What is a sprained ankle?

A woman wraps her sprained angle with a bandage. plowshare on PinterestBoogich/Getty Images A twist ankle is an wound to the ligaments that support the ankle. Ligaments are hard bands of hempen tissues that connect two bones at the joint, holding them in the proper, stable stead. If these ligaments stretch beyond their limits, they can tear, causing pain and dysfunction. typically, ankle sprains involve the lateral pass ligaments situated on the outside of the ankle. Sprains range from microscopic tears in the ligament fibers to complete tissue breaks. Doctors may classify sprains as mild, chasten, or dangerous depending on how much damage there is to the ligament .

  • Grade 1 sprain: This mild sprain means there is only slight stretching and microscopic tearing to the ligament fibers. A person with this type of sprain may experience slight tenderness and swelling.
  • Grade 2 sprain: This is a moderate injury involving a partial tear of the ligaments. The person may have moderate tenderness and swelling. A doctor may feel the joint is abnormally loose.
  • Grade 3 sprain: A person may have the complete tear of the ligament with significant tenderness and swelling in a severe sprain. A doctor may feel substantial ankle instability upon examination. If the ankle remains unstable, damage to the bones and cartilage of the ankle joint can eventually occur.

How to wrap a sprained ankle

Wrapping a twist ankle helps reduce swelling and allows the ankle ligaments to heal in a natural position. If a person has a swell ankle, the ligaments can heal while stretched out, which reduces their functionality. It is worth noting that a person should not wrap their ankle excessively tightly as this can restrict blood add to the area. Reduced circulation can interfere with the bring around process and wrong tissue in the ankle and metrical foot. however, bandaging the ankle excessively loosely does not offer much benefit. The steps under explain how to wrap a twist ankle correctly :

  1. Ensure there is sufficient bandage to wrap around the foot and ankle several times.
  2. Keep the ankle at around a 90-degree angle.
  3. Begin by wrapping the bandage twice around the ball of the foot where the toes meet the foot.
  4. Keep the bandage taut by pulling gently and working upwards towards the ankle. Wrap the bandage diagonally from the bottom of the foot across the top, then around the ankle, following a figure of eight pattern.
  5. Complete the process by wrapping the bandage a couple of times around the lower leg around two inches above the ankle. Make sure the bandage covers the entire area from the ball of the foot to the ankle and heel.
  6. Either fasten the bandage using the fastener provided or smooth the edge to the rest of the bandage in the case of a self-adhering product.

The bandage should prevent excessive bowel movement but should not feel uncomfortable. The person should remove the bandage and start again if it hurts or causes a tingling sensation in the foot.

Other treatments

For meek sprains, a doctor may recommend bare home treatment and following the RICE protocol, which involves :

  • Rest: The person should avoid using their ankle or placing weight upon it.
  • Ice: The person should apply ice, a cool pack, or a pack of frozen vegetables to the area to reduce swelling. They should ice the ankle for 20–30 minutes up to four times daily. Remember not to apply ice directly to the skin to avoid tissue damage.
  • Compression: Bandages or ACE wraps stop the ankle from moving and provide support.
  • Elevate: Raise the ankle above chest level as much as possible in the first two days following the injury.

A person can besides take medications to ease pain and help oneself with swelling. These include nonsteroid anti-inflammatory drugs such as ibuprofen and naproxen .


Most people who use conservative, at-home injury management can return to their regular daily routine and sports within 2 weeks following a twist ankle. however, some injuries may take up to 12 weeks or more to heal. Doctors find that 25–40 % of people with a twist ankle develop chronic symptoms such as trouble, imbalance, and perennial sprains. In these cases, doctors may recommend that a person undergo physical therapy or reconstruction of the ligament .

How to tell a sprain from a break  

The symptoms of a twist ankle and a break ankle may appear alike. additionally, a person may have both a sprained and broken ankle. The symptoms of a twist ankle include :

  • swelling
  • bruising
  • tenderness
  • ankle instability

The symptoms of a broken ankle are similar. however, if a person can not bear weight unit on the injury and a repair finds they have tenderness in specific areas of the ankle, the doctor of the church may order an x ray to exclude a fault.

Because the symptoms of an ankle twist and a broken ankle are similar, people should consider contacting a repair for a physical examination following any ankle injuries. A person should consult a sophisticate if they can not put burden on their ankle and are experiencing dangerous pain. Numbness and loss of feel besides require contiguous evaluation by a doctor. They should besides seek checkup attention under the succeed circumstances :

  • They have used the RICE protocol for a couple of days, and the pain and swelling are not improving.
  • The bruising, pain, or swelling is getting worse.
  • The ankle feels weak or unstable.
  • The person has any signs of an infection such as redness, warmth, and tenderness.


A twist ankle involves damage to the ligaments of the ankle articulation, which can vary in severity. Most people can return to their regular activities in the weeks following an ankle sprain. If a person cares for the ankle by rights, the ligaments typically bring around quickly. People should know how to wrap a twist ankle so they can immediately provide support and limit swelling following an injury. This helps ensure the ligament heals correctly and prevents chronic ankle problems .

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Category : How To

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