Wrapping an ankle is a common way to treat sprains or to stabilize a sprained ankle. The ankles can be wrapped with a compression bandage or with a tape bandage. Learn how to wrap an ankle and use the correct technique.
Steps
Method 1 of 3: Do a Compression Bandage
Step 1. Start with the sole of the foot
Hold one end of the elastic bandage against the sole of the foot and extend it outwards. Keep the bandage rolled up so you can unroll it as you go, rather than trying to wrap a long, bulky strip.
- To make the bandage more rigid, you can insert a gauze pad on both sides of the ankle before bandaging.
- You can also use a horseshoe-shaped foam or felt padding to give greater stability in the compression bandage.
Step 2. Wrap the top of the foot
Use one hand to hold the end of the bandage against the sole of the foot. Bring the bandage over the foot, from the outside to the inside, and then under the foot to make a second bandage. Wrap the foot a total of three times, overlapping each round by half.
- Use the same tension every turn. The bandage should be firm, but not too tight.
- Each round should be evenly aligned. Avoid going in different directions. Start over if you need to do the job more orderly.
Step 3. Wrap the ankle
After the third round, bring the bandage over the instep, pass it on the inside of the ankle, then back to return to the instep and finally under the foot. The bandage should form an 8 over the foot and ankle, while the heel remains exposed.
Step 4. Repeat figure 8
Make two more turns and overlap the bandage halfway each time. When you are done, the bandage should cover the entire foot and extend beyond the ankle.
- For smaller feet and legs, you can't do three full rounds at 8 with a full-sized elastic band. Evaluate if the bandage is still stable even with just two turns.
- Ask the person how the bandage feels when you are done. If he complains that it's too tight, start over.
Step 5. Secure the bandage
Stretch the last segment of the bandage a little and use the small metal teeth or adhesive Velcro to secure the end. Make sure the bandage has no uncomfortable creases or bulges, and is comfortable and neat.
- Remove the bandage if the toes turn white or if the person feels numb or tingling.
- The bandage can be worn for a few hours and during physical activities, or as recommended by the doctor. It needs to be removed twice a day to allow blood in the foot to circulate freely.
Method 2 of 3: Use an Athlete Tape
Step 1. Wrap your foot and ankle with the skin protector
Start at the sole of the foot and wrap it around the foot up around the ankle, stopping above it by a few centimeters. You can leave the heel exposed.
Step 2. Create an anchor
Wrap the athlete's tape around the top of the skin protector, a few inches above the ankle. Use a pair of scissors to cut the ribbon and overlap it at the end with the starting point to make sure the ribbon stays in place. This is called anchoring because it creates the basis for you to wrap the tape around.
- Do not wrap the tape too tightly. It should be firm but comfortable.
- Use more than one piece of anchoring tape to ensure it stays in place.
Step 3. Form the bracket
Line up the tape with the outside of the ankle. Pass it under the heel and go up on the other side, inside the ankle. Secure it to the anchor. Repeat the operation with two other pieces of tape that overlap each other a little. It will form a stirrup, which helps keep the ankle stable during movement.
Step 4. Stabilize the foot and ankle with an "x"
Fix one end of the tape on the ankle, extend it diagonally on the back of the foot, pass it under the arch towards the heel. Go around the heel and back to complete the "x".
Step 5. Finish wrapping the ribbon with three figure 8s
Bring the end of the ribbon to the outside of the ankle. Wrap it over the top of the foot, bring it under the arch, back on the other side of the foot and around the ankle. Repeat this figure 8 3 times, overlapping the ribbon a little each time.
- Make sure the athlete tape is comfortable for the wearer. If it pulls on the skin or hair, you may need to start over.
- The athlete tape can be worn all day and during physical activity. It should be changed when it gets dirty. Remove it if the fingers turn white or if the person feels numbness or tingling.
Method 3 of 3: Prepare to Wrap an Ankle
Step 1. Decide which bandage you want to do
Both bandaging techniques have pros and cons, depending on which one you choose you need to inform the person about the reasons for your decision. Take these factors into consideration:
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Elastic bandages are used to make compression bandages. They consist of stretchy fabric that many find comfortable on the skin. These bandages come with metal fasteners, or you can purchase adhesive bands that use Velcro or glue to secure the bandage.
- Elastic bandages are easily reusable, so they are a good choice for people who need frequent bandages.
- Athletes may find these bulky bandages to wear while exercising. They create voluminous padding around the ankle which can make running and jumping more difficult.
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An athlete tape wrap has a first layer of skin protector, which protects the skin from over-stretched tape, and a layer of tape that is adhered to the skin protector in a bandage that supports the ankle.
- The tape is not reusable, so it can be expensive for people who have to bandage every time they do physical activity. The skin protector protects the skin a little, but it can cause some tension.
- The tape is lighter, so many athletes prefer it to the elastic bandage when supporting the ankle during physical activity.
Wrap an Ankle Step 12 Step 2. Prepare the ankle for wrapping
Make sure your ankle and foot are clean and dry. Extend the leg and leave the ankle relaxed on a chair or bench to facilitate the bandaging procedure. If you will be using tape, it is best to shave the hair on the lower leg and ankle.
Advice
- Do not wrap the elastic bandage too tightly around the ankle. If your foot becomes numb or cold, the bandage is too tight and you will need to loosen it.
- Works best with a tighter bandage.
