Sprains in the ankles are very common injuries. They are usually caused by abnormal twisting or rotation of the joint, or by excessive stretching of the external ligament. If left untreated, this injury can lead to long-term problems. However, most sprains can be treated by respecting the protocol known by the English acronym RICE (R.east / rest, THEce / ice, C.ompression / compression, ANDlevation / lifting). The tips described in this tutorial teach you how to properly compress your sprained ankle while caring for it.
Steps
Part 1 of 3: Prepare to Wrap the Ankle
Step 1. Choose the type of bandage
For most people, the best way to do a compression bandage is to use an elastic bandage.
- Any brand of bandage will work. However, the larger ones (between 3, 5 and 5 cm) are also the easiest to use.
- Elastic fabric bandages are also comfortable, as they are made from reusable stretch material. After use, you can wash them and apply them again if necessary.
- Some bandages have elastic hooks to secure the end. If the model you bought does not have one, you can use a few strips of medical tape instead.
Step 2. Prepare the bandage
If it's not already rolled up, fold it into a tight spiral.
Compression wraps should fit tightly to the foot and ankle, so it helps if they are already wrapped in a roll from the start so you don't have to pull and adjust them in the process
Step 3. Put the bandage in place
If you are going to wrap your ankle, know that the operation is easier if you put the roll inside the foot. If you are taking care of another person, you will have less difficulty with the bandage on the outside.
- In both cases, however, it is essential that the spiral unrolls outwards.
- For example, if you think of the bandage as a roll of toilet paper and the foot as the wall, the free edge of the paper must be near the wall.
Step 4. Add some padding if needed
To provide more support to the joint, you can put gauze on both sides of the ankle before wrapping it. Sometimes horseshoe-shaped padding is also used, cut from a piece of foam or felt, to ensure greater stability to the bandage.
Part 2 of 3: Wrap the Ankle with Kinesiology Taping Tape
Step 1. Determine if sports tape is right for you
In most cases, it is best to rely on the method described above. However, some people who play sports, such as running, prefer this taping, or kinesiology tape.
- This type of tape is effective for bandaging an injury, but its main purpose is to be applied to a healthy joint to avoid injury and not to protect an already injured limb.
- Although this type of bandage, thinner and stronger, allows you to continue physical activity better than the fabric bandage (voluminous and flexible), it is not at all recommended to keep the injured joint under stress.
Step 2. Start applying the skin protector
This is a non-adhesive bandage that is applied before the kinesiology tape, so as not to traumatize the skin when it is removed. Start at the forefoot and then wrap your foot and ankle, leaving the heel uncovered.
- You can buy the skin protector in pharmacies or sporting goods stores.
- You can also apply the tape without a skin protector, but it will be less comfortable.
Step 3. Apply an anchor
Cut a strip of kinesiology tape long enough that you can wrap it one and a half times around the ankle. Adhere it around the joint to lock the skin protector. This strip is called the "anchor" as it will be the attachment point for the rest of the bandage.
- If the limb you are working on is quite hairy, you should shave it, otherwise the adhesive will not adhere well to the skin.
- If necessary, use a second piece of tape to secure the skin protector.
Step 4. Create a bracket
Lay the end of a piece of tape on one side of the anchor and bring it under the arch until it pops out on the other side. Press for it to adhere correctly.
Repeat the process with two or more other strips, overlapping the first to create a sturdy bracket
Step 5. Form an "X" above the foot
Glue the end of a strip of kinesiology tape to the ankle bone and bring it towards the toes, on the back of the foot, in a diagonal direction. Wrap it under the arch and towards the inside of the heel. Next, proceed with the same strip and wrap the back of the heel, returning to the back of the foot to create the other part of the "X".
Step 6. Do an "8" bandage
Attach a piece of duct tape to the outside of the ankle, just above the bone; stretch it over your foot, diagonally, and then bring it under the arch to make it pop out on the other side. At this point, wrap it around your ankle and bring it to the starting point.
Repeat the figure "to 8". Use another piece of tape to repeat the same procedure, taking care to overlap the first strip. This will give you more support to help heal the joint, and the bandage will be snug
Part 3 of 3: Wrap the ankle with an elastic bandage
Step 1. Start wrapping the joint
Place the end of the bandage at the base of the toes and begin wrapping the forefoot. With one hand, hold the first bandage flap against your foot and use the other to turn the roll outward.
Make sure that the bandage is tight, but not so tight that it prevents blood circulation to the foot and toes
Step 2. Continue to unwind the bandage up towards the ankle
Wrap the forefoot twice to lock the end of the bandage, then start moving towards the injured joint, making sure that each coil of bandage overlaps the previous one by at least 1.5cm.
Check that each layer of bandage is smooth and that there are no unnecessary lumps and bumps. Start over if you need to do more precise work
Step 3. Wrap the ankle
When you get to the joint, bring the roll outward, over the instep and then around the inside of the ankle. Then, loop it around the heel to return to the instep, underneath it and around the ankle.
Continue following this "8" pattern around the joint several times until it is fully stabilized
Step 4. Finish the bandage
The last turn should be several inches above the ankle to make it firmer.
- Use metal clips or medical tape to secure the end of the bandage. Alternatively, you can tuck the flap of fabric under the last loop of the bandage, if it is not too long.
- If you're caring for a baby, the excess swaddling could be a lot. in that case, it is better to cut it.
Advice
- Purchase more than one elastic bandage, so you can use the spare while the first one is washed.
- Remove the bandage if you start to feel tingling or numbness in the area. These symptoms indicate that the bandage is too tight.
- Remove the bandage twice a day, in sessions of about half an hour, to allow the blood to circulate freely. When finished, put the bandage back on.
- Remember to respect all the steps of the RICE protocol (Rest / rest, Ice / ice, Compression / compression, Elevation / lifting).
