How To Wrap A Sprained Ankle Effectively In 10 Steps


A sprained ankle is a common occurrence, and therefore it is essential to know how to wrap a sprained ankle correctly.

Most of the time, sprained ankles do not lead to fatal consequences. However, if the damaged ligaments are not provided with proper treatment, it worsens the condition. 

If you are also someone who has suffered from a similar condition, then this the right article for you. So without much ado, let us begin on how to wrap a sprained ankle correctly.

How To Wrap A Sprained Ankle: A Complete Guide

 A. Why is it essential to wrap a sprained ankle correctly? 

A sprained ankle is a medical condition where an injury occurs to the ligaments that support the ankle joint’s bones.

If one or more of the ligaments stretches too far or starts getting torn, it leads to a sprained ankle. However, if the ligament tears completely, it is a serious condition and may require surgery to be repaired.

One needs to know how to wrap a sprained ankle correctly so that it can help in stabilizing the joints. It also helps in the healing of the ligaments. Knowing how to wrap a sprained ankle correctly can help you to:

  1. Boost the recovery period. 
  2. Wrapping the ankle loosely will allow too much movement of the ligaments and inhibits the support they need to recover. 

A sprained ankle is a common occurrence, and it generally transpires when we trip, fall, jump or land on our foot at the wrong angle. Athletes typically suffer from the condition of the sprained ankle as they can easily have their ankles rolled over during practice sessions and matches.

B. Symptoms Of A Sprained Ankle

How to wrap a sprained ankle

Diagnosing sprained ankle does not usually require a doctor’s examination as the following symptoms generally detect a sprained ankle.

  1. Intense pain, especially when weight is put on the affected foot. 
  2. Tenderness on touch
  3. Swelling and bruising
  4. The injured foot having a limited range of motion

C. How To Wrap A Sprained Ankle Correctly? 

Now coming to the main part of the article on how to wrap a sprained ankle correctly.

One of the crucial steps in the “how to wrap a sprained ankle correctly” tutorial is choosing the correct bandage.

The two types of bandages are generally available are

  • ACE bandage or elastic bandage
  • Kinesiology tape which is a medical-grade acrylic adhesive

(The firmness and support provided by kinesiology tape is much less as compared to ACE) 

How to wrap a sprained ankle

  1. Make sure the bandage is enough to wrap around your foot and ankle several times, covering the area properly.
  2. You also should have scissors handy to cut the bandage when you have finished wrapping. 
  3. Place your foot at a 90-degree angle.
  4. First, start wrapping diagonally from the bottom.
  5. Now start wrapping the tape first, starting from the balls of your foot. 
  6. Now work your way up. Pull the bandage diagonally up. Make your way to the arch of the foot and then gradually to the top of the foot. 
  7. Keep wrapping the bandage several times around your ankle bone and foot in the figure-eight pattern. 
  8. Do not forget to keep the bandage taut. Make sure the bandage wrap should cover the entire foot. 
  9. Now finish wrapping the bandage a couple of inches above your ankle.
  10. Now finish off by placing a Velcro or a small fastener tape to secure the bandage’s loose end. 

Make sure that the wrapping should feel firm. It should be stable enough to prevent the movement of the ankle. However, it should not be too uncomfortable also.

If your foot starts to hurt or get tingly, it might be that the affected region has been cut off circulation. Therefore, remove the bandage immediately and then try again.

Also, take off the bandage once daily. Let the blood circulate the area freely for at least an hour. Then re-wrap the dressing again after the stipulated time.

D. Some other remedies to help you to heal a sprained ankle

Apart from learning how to wrap a sprained ankle correctly, there are some other methods of treatment too. These methods can help you heal ankle sprains efficiently.

1. RICE Treatment

This treatment includes

  • Rest- Take ample rest so that the injury can heal quickly. 
  • Ice- Apply cold gels to the affected region several times a day to alleviate pain and swelling. 
  • Compression- Apply static or elastic compression bandages to heal the sprained ankle. 
  • Elevation- Always try to keep your sprained ankle elevated to reduce the flow of fluids to the affected region. 

2. Cold Compression Therapy

Cold compression therapy uses a body-conforming wrap. It has integrated chambers that allow pressurized air and cold water to flow through the wrap. Since the water is constantly circulating, it helps in maintaining a consistent temperature throughout the treatment.

Cold compression therapy uses modern technology to heal the condition. It creates pumping effects similar to muscle natural “squeeze and release” contractions to ameliorate swelling. 

3. Epsom Salt

Soak your sprained ankle in a warm bath containing Epsom salt. Epsom salt helps in soothing sore muscles and connective tissues and also lessens the stiffness of the joints. Add Epsom salts to a warm or hot bath and dip your sprained ankle in it. Try to take the dip once or twice a day. 

OTC pain medications and natural anti-inflammatory ingredients can also help you to heal too. Olive oil, castor oil, and onion or garlic juice can help you ameliorate the condition quickly.

You can also try ankle braces in that matter to save you from the work of bandaging a sprained ankle correctly.

E. When to visit the doctor? 

A mild to moderately sprained ankle takes 4-8 weeks approximately to heal. However, upon noticing the following symptoms, one should visit the doctor immediately.

  1. When pain and swelling are not subsiding even after properly wrapping or taking proper medications and treatments. 
  2. Observing instability in the ankle joint. 
  3. Worsening of the condition

How to wrap a sprained ankle

The sprained ankle condition with proper treatments can be quickly alleviated without much worry. However, as mentioned earlier, consulting a medical provider is essential for appropriate guidance.

Now there you go, everything you need to know on how to wrap a sprained ankle correctly. With that, I hope this article will be a great help for you if you find yourself or your loved one in an identical situation.

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.


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