Wrapping an ankle is the best way to stabilize an injured ankle or treat sprains. Ankles can be wrapped using a tape or with a compression bandage. However, if you are unfamiliar with the process of wrapping an ankle, the steps below will help you execute. Here are some essential tips to consider before wrapping your ankle:

  • Look for a soft and pliable tape to wrap the ankle. With that, when your body swells, the ankle won’t constrict anymore.
  • Tape should not be reused.
  • Ensure your foot and ankle are neat and dry. Before you begin wrapping your ankle, be sure to extend your ankle and leg on a bench or chair to facilitate an easy wrapping procedure. If you’ll use tape to wrap the ankle, make sure you shave the hair around the lower part of your ankle and leg.

How to Wrap a Sprained Ankle

  1. Begin with wrapping your foot’s ball. Carefully grasp one part of the bandage on the foot’s ball, and the end tail side of the bandage should be moving towards the external part of your foot. Let the end side of the bandage remain rolled to allow you to roll it up easily immediately the wrapping process kicks off.
  • For added support, you can use a gauze pad by placing it on either side of your ankle before you wrap it.
  • Also, horseshoe-shaped padding from a felt or foam can be used for additional stability when making compression wraps.
  1. Then wrap the upper side of the foot. You can use one hand to grasp one end of the bandage on your foot’s ball. Now pass the bandage on the upper side of your foot from the outside part towards the inner side, then beneath the foot once again. Make sure you wrap the foot thrice as you overlap each wrap with a half.
  • Remember to wrap the ankle lightly to give your body some room to swell to facilitate a quick healing process to your ankle. Furthermore, wrapping it loosely prevents further pain around the area.
  • Line up each loop of the wrap evenly, instead of moving to other different directions.
  1. Once done with making the third wrap, move the binding up your foot, somewhere inside the ankle, above the instep then beneath your foot. You must weave the bandage on top of the ankle and foot forming an 8 figure. Your heel must be exposed.
  2. Again make two more 8 figures, and be sure to allow them to overlap the bandage by half. Once done, the bandage must cover the whole foot then move up past the ankle.
  • Smaller legs and feet may not require three figure 8’s and a full-sized bandage. But you can make your judgment to determine whether the wrap looks stable after making only two 8 figures.
  1. Finally fasten the bandage by stretching the final segment of your bandage then use the small Velcro adhesive or metal prongs to hold the end parts of the bandage in a good place. As you do this, make sure the wrapping task is free from bulges and unnecessary lumps. It should be neat and comfortable.
  • The bandage should be removed at least two times a day to facilitate free blood circulation in your body.

 How to Wrap an Ankle with a Tape

  • Start by wrapping the ankle and foot with an under wrap around your foot then up to the ankle area. Make sure you stop a few inches on top of it. Your heel may remain exposed.
  • After that, wind the tape on the upper side of the under wrap, some few inches on top of the ankle. Cut the tape using a scissor then overlap the end side of the tape with its starting point to be sure that the tape stays in a nice position. This is known as an anchor as it creates a foundation for the remaining tape wrap.
  • Use at least two pieces of tapes to create an anchor to make it remain in a good place.
  • Wind the tape lightly to make it comfortable and secure.
  • Next, align the tape with the outside part of your ankle. Place the end side of the athlete tape on a stirrup, then wind it beneath the foot and over to the other part of the ankle. Tie it securely on the different side of the anchor. Do this again with other pieces of tape that overlap each other. Doing this creates a stirrup that helps in stabilizing your ankle when walking.
  • Having done that, position the end parts of the tape around the ankle bone then move it diagonally on top of the foot. Then wind it beneath the foot arch then towards the inner side of your heel. Now move it around your heel then shift it diagonally on top of the foot to finish the “x.”
  • Finally, move the end side of the tape towards the outer part of the ankle. Then wind it over the upper side of your foot. After that, move it beneath the arch, back on the other side of your foot then around the ankle part.
  • Ensure the tape wrapping is comfortable and flexible. In case it pulls at the hair or skin, you’ll need to begin the process again.

That’s how to wrap an ankle successfully. If you recently sprained your ankle, be sure to get rid of impact exercises like running, jumping jacks, and anything that might cause injury. Alternatively, you can do exercises with less impact such as swimming, biking, and using elliptical.

How to Wrap an Ankle Brace

  • Start by wrapping the base of your toes several times.
  • Then stretch up the bandage towards your knee in a straight line to create a stirrup effect then wrap all over the upper side of your calf severally.
  • After that slip beneath this wrapping then stretch the bandage downwards towards your foot in a straight manner. Move it beneath your toes, then up creating circles around your leg.
  • With that done, tuck the bandage’s end side on top of the calf wrapping.
  • Finally, take another bandage then fill in the brace through wrapping down from your toes to the knee.

Should I wrap my ankle if it hurts?

Proper initial care of your sprained ankle is critical. A compression wrap helps decrease swelling. If swelling is kept to a minimum, it may help your ankle feel better. Applying a compression wrap is easy and can be done at home.

Should you wrap a sprained ankle overnight?

You should apply a compression bandage as soon as a sprain occurs. Wrap your ankle with an elastic bandage, such as an ACE bandage, and leave it on for 48 to 72 hours. Wrap the bandage snugly, but not tightly.

Is ankle wrap too tight?

The bandage should be snug, but it should not cut off circulation. Check your toes (if the bandage is wrapped around your foot or ankle) or fingers (if it’s around your wrist). If they become purplish or blue, cool to the touch, or numb or tingly, the wrap is too tight and should be loosened.

How tight should ankle support be?

How tight should an ankle brace fit? It should fit snugly. But it shouldn’t be uncomfortably tight. You want it tight enough that it provides some compression – but loose enough that it’s breathable.

Should you wear an Ace bandage to bed?

Can I wear my support at night when I am sleeping? Our braces and supports are designed to be worn during the day only. They should not be worn overnight, therefore should be removed prior to going to bed. The exceptions to this are the ACE™ Brand Night Wrist Sleep Support and the ACE™ Plantar Fasciitis Sleep Support.

Should I sleep with bandage on?

Keep your wound covered with clean gauze or an adhesive bandage during waking hours. You can leave it uncovered while you sleep if it isn’t oozing or painful. Don’t soak your wound for long periods when bathing.

How do you wrap an ankle with a bandage?

When should I use an ace bandage?

ACE wraps are used to help reduce swelling of an injured area of the body and to help restrain loose joints. It also serves to hold bandages and splints in place after an injury of the upper or lower extremities during the healing process. If a sprain does not heal correctly.

How long should I wear an Ace bandage on my sprained ankle?

You should apply a compression bandage as soon as a sprain occurs. Wrap your ankle with an elastic bandage, such as an ACE bandage, and leave it on for 48 to 72 hours.

How long should a pressure bandage stay on?

The pressure bandage should remain in place for 24 hours. If the bandage becomes loose before 24 hours, re-tape it carefully.

What happens if you put a bandage too tightly?

Pressure bandage risks

If the pressure bandage is tied too tightly around an extremity, the pressure bandage becomes a tourniquet. A tourniquet cuts off the blood supply from the arteries.

Is a tight bandage bad?

Avoid pulling the bandage tight.

If you make the bandage too tight, it will cut off circulation in your hand. To check if it’s too tight, squeeze one of your fingernails and count to five. The color should return to your fingernail within two seconds. If it doesn’t, you should loosen it.

What are the signs that a bandage is too tight?

Sliding a finger under the bandage routinely is a rough way to assess how tight the bandage is. Swelling above or below the bandage is a good indicator that it is too tight (for example, swollen toes on a bandaged limb). Signs of discomfort or chewing at the site can also indicate a bandage that is too tight.

What should be the first step before you start bandaging?

First Aid: Bandaging
  • Dress the wound. Put on gloves or use other protection to prevent contact with the victim’s blood.
  • Cover the bandage. Wrap roller gauze or cloth strips over the dressing and around the wound several times.
  • Secure the bandage. Tie or tape the bandage in place.
  • Check circulation.

What are the bandaging techniques?

First Aid: Bandaging
  • Dress the wound. Put on gloves or use other protection to avoid contact with the victim’s blood.
  • Cover the bandage. Wrap roller gauze or cloth strips over the dressing and around the wound several times.
  • Secure the bandage. Tie or tape the bandage in place.
  • Check circulation.

How do you wrap an ankle with a triangular bandage?

What stops bleeding fast?

Ice. Applying ice to a wound will constrict the blood vessels, allowing a clot to form more quickly and stop the bleeding. The best way to do this is to wrap ice in a clean, dry cloth and place it on the wound.

Does salt help clot blood?

In the latest issue of the Biophysical Journal, Enrico Di Stasio from Washington University School of Medicine in Saint Louis, Missouri, and colleagues, show that the salt in the wound – or more specifically the presence of chloride ions – modifies the mechanical properties of the clot scaffold to suit the conditions.