How to wrap an ankle: Complete guide

how to wrap an ankle

If you have got swollen ankle problem, then how to wrap an ankle will assist in relieving the ache and decreasing the swelling. But hold one thing in thoughts that it’ll not prevent similar damage, but you can again face a problem if you don’t remain careful. And this text will provide facts on the way to wrap your ankle properly, types, and some essential tips and tricks.

Some methods for ankle wrapping:

There are a few not unusual strategies that you could take as precautions for reducing your ankle pain. First, you may don’t forget “Rice” therapy. This therapy consists of rest, icing, compression, and elevation.

But again, some sprains also need medical assessment and treatment. In many cases, it’s vital to use crutches. There are specific time frames for every treatment. For that, medical expert advice is needed to realize how long to hold rice treatment for the damage.

The rice treatment is as follows-

Rest: At first, it’s essential to take the right rest to protect the injured or sore place. Before that, stop, change, and take a break from any activity that may increase your pain or soreness.

Icing: Icing is considered as another critical step for pain and swelling. For that, you need to apply a dice of ice to reduce or lessen swelling. Timing for applying ice is also an essential factor. Using ice or cold pack for 10 to 20 minutes, three or more times a day will assist in reducing ache. You can observe that by icing, the area will be bloodless right away and will reduce swelling. After 48 to 72 hours, if swelling is gone, then you can practice warmness to the affected location. 

Compression: compression or wrapping the injured area with an elastic bandage helps to lessen swelling. But don’t cover it too tightly that can cause extra swelling underneath the affected area. So loosen the application if it gets too tight. If you discover wrapping consists of numbness, tingling, increased ache, coolness, or swelling within the injured place below the bandage, then it’s the sign of firmness of the application. Taking to a medical doctor is also required in case you want to wrap for longer more significant than 48 to 72 hours. It’s a sign of serious injury.

Elevation: Elevate the injured place on pillows by applying ice and something you’re sitting or lying down. Try to preserve the extent above the heart stage to minimize swelling.

Type of wrapper:

The way to wrap injured ankle depends on the sort of-

Bandage: This includes ACE bandage that is the most usually used elastic bandages to wrap the sprained ankle. It smoothly covers ankles, knees, and different joints. To dress with an elastic bandage, it’s better to keep some guidelines and tricks to help to wrap a sprained ankle properly.

  • At first, make sure that the bandages are tightly rolled up.
  • Check that you have enough bandage to wrap as you have to cover across the ankle and foot for several instances, so a considerable portion of banged is needed.
  • Keep reachable scissors to cut the bandage after completing wrapping.

Tape– This includes kinesiology tape. Kinesiology tape or KT is made from cotton and a medical-grade acrylic adhesive. It gently lifts the skin and decreases the skin irritation by providing mild support to the ankle. To wrap with tape, tear off a long piece of KT to stretch from one side of your ankle under your foot and up the different aspects of the ankle.

Again, some other sorts of the wrapper are extensively utilized for ankle sprains. Such as ankle brace.

How to wrap an ankle sprain:

For wrapping nicely, take the wrapper and unroll it. Place a small segment of the material just in the back of your toes and start to wrap it in a spiral towards your heart. Each layer must cowl approximately half of the width of the preceding one. Continue wrapping across the foot, heel, and the ankle till every bit of skin. Up to several inches above, the harm is covered. If you have continued pain and swelling, then ask your physician approximately over-the-counter pain relievers.

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Before starting, some things ought to preserve in mind-

  • Gently wash and dry the injured location. Keep the place clean to help to prevent growing any rashes or skin problems below your wrap.
  • Make sure you have got the right quantity of ACE bandage to wrap your foot several times.
  • Keep the materials ready, which you need before wrapping.
  • Take your time; don’t make a hurry to treat your injury.

To efficaciously wrap the ankle with an elastic bandage, some think should keep in thoughts, and a few steps must follow. These are as follows-

  1. Start wrapping twice around the ball of your foot under the toes by holding your ankle at ninety degrees. Make the end of the bandage loose. The application has to be comfortable but doesn’t make it tight. Tight bandage prevents circulation.
  2. After wrapping the ball of the foot, start wrapping your foot across the top and the ankle; after that again, wrap it diagonally throughout the top and underneath the arch of the foot.
  3. Cover the ankle bone with the bandaged from the arch to continue wrapping across the ankle. It has to do to form an eight shape till you return to heel and wrap it up the calf above more than one inches.
  4. After that, steady the bandage on the calf with tape or fasteners.
  5. Wrap all around the foot. Then keep the free stop firmly in place along with your different hand. Make it loose to ensure proper placement. Lightly pull the bandages makes the bandage rigid, but don’t hurt so tightly that it will purpose an arch-like bend inside the foot.
  6. Try to use transport upward and downwards in a round motion. After attaining the ankle, then begin to wrap around the lowest of the skin. To secure the ankle with the bandage while preserving a ninety-degree perspective.
  7. If the heel is round and curved, the bandage is sure to slide off from it, and it will now not be adequately wrapped.
  8. Try to lock the closing bit arc part of the bandage with the connected pin. But do not region the nail on the underside of the foot. It may stab the sole at the same time as status or taking walks.
  9. Try now not to walk around too much with a bandage. It will become unfastened and eventually come off. So it is a pleasant part to maintain your foot in an increased position. This will prevent swelling as gravity pulls the blood down toward the body.

Steps to wrap with a KT tape:

  1. At first, sit with your foot at a 90-degree angle to your lower leg.
  2. Place the center of the tape strip on the lowest of the foot alongside the thick location among the heel and the arch. You ought to press firmly after putting off the paper.
  3. Then convey one quit of the tape up the aspect of the ankle. Continue to press gently but firmly to prevent air bubbles from forming beneath the video.
  4. Keep one important thing in mind that if you begin on the internal part of your ankle, then turn the ankle towards the outside. It has to do if there may be a slight stretch in the skin that you’re taping.
  5. After that, press the tape up the different facet of your ankle. If you started with the inner part of your ankle, then turn your ankle to the inside as you apply the tape to the outside.
  6. Then take a second strip of KT and wrap it around the ankle and Achilles tendon, which means the above portion of the heel.
  7. At this phage, you’ll feel a slight sensation of hysteria that should remind you now not to move the ankle an excessive amount of. The firmness and safety of KT warp are less than of an Ace bandage wrap.

Wrapping with an ankle brace:

You also can use an ankle brace for wrapping your ankle. Ankle braces are made from quite a few substances. Such as neoprene and lightweight. Usually, braces are used for assisting an ankle when a person getting lower back into a sport or in case you’re doing lots of walking after your sprained ankle is ordinarily healed. The brace is designed in such a way that you may slip your foot into it and pull it up over your ankle. Some use Velcro straps to modify for comfort. Others use laces that are made with an elastic, form-fitting material that suits snugly around the ankle.

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Some limitations of wrapping your ankle with wrapper: 

Time: The first quandary is time. It’s so much time-consuming. To wrapping an ankle nicely take a more extended period. You may make several attempts if you’re now not used to wrapping regularly. As professionals doctors or therapists or physicians can wrap your ankle quickly. Every self-strive calls for up to 10 to 15 minutes or maybe more.

Several attempts required: Its uncommon case to make the first try successful.  So then you need to unwrap it once more and roll it up.

Comfortability: With a normal bandage you can’t combine warmness or bloodless to provide snug relief for injury.

Length: The bandage may not be long enough to keep the ice % for your inefficient.

Temporary solution: the method defined above is a temporary solution however for everlasting and long-lasting solution a few initial further steps have to attempt.

When to visit the physician as an emergency:

  1. Pain, bruising and intense swelling for a couple of days.
  2. Bleeding, numbness, or exchange in the coloration of the affected area.
  3. If your ankle looks deformed or seems dislocated.
  4. If you can’t put on any weight and feel pain while moving

Some Important Tips:

  • Before starting with an ankle warp somethings want to keep in mind. First-the the right amount of wrapper is present.
  • Make sure don’t wrap your ankle too tight as too much compression will restrict blood movement to the injured ligaments on your ankle.
  • Not also wrap loosely. It will allow an excessive amount of motion of the joint. The main factor for a proper warping lies among providing the right support and balance so that it can heal easily.
  • If it is not tight sufficient the ankle wrap is not helpful.
  • Do now not wear socks underneath your ankle wrap.
  • Start from the factor in which your toes meet the body of your foot. But do now not begin wrapping from the pinnacle in the direction of the bottom.
  • Use crutches if the physician recommends.
  • Ice the ankle for 20 to 30 minutes each 2 to 3 hours for the first 2 days after injury.
  • The compressor wraps the ankle lightly however no longer tight.
  • Use an elastic bandage or brace for wrapping
  • For the first forty-eight hours, raise the angle better than your heart level while you are lying down.
  • Don’t take aspirin medicine underneath the age of 19.


  1. Can I wrap my sprained ankle easily?

If it is minor or mild strain then you can easily bandage your sprained ankle to reduce swelling.

  1. How to treat a sprained ankle to recover fast?

It includes rice protocol. If you take proper rest, the icing on a sprained ankle, and proper compression or wrapping and elevation then it will take less time to heal.  

  1. How to care about a sprained ankle? 

A compression wrap helps to decrease swelling and help your ankle feel better. By using a protective brace such as a splint or a device will keep your ankle from moving and reduce your pain.

  1. Will face any problem while moving with a wrapped ankle?

It’s better to avoid walking while you have a sprained ankle. You can do some exercise with proper suggestions from your physician. 


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