A sprained ankle occurs when the ligaments, which are the strong bands of tissue connecting bones, are stretched or torn beyond their normal limits. Wrapping a sprained ankle offers support to the injured area, helps reduce swelling, and limits excessive movement, creating a more stable environment for healing.
Determining When to Wrap an Ankle
Self-wrapping an ankle is appropriate for mild to moderate sprains, where there is pain, swelling, and tenderness, but the individual can still bear some weight on the foot. However, recognize signs of a more severe injury requiring immediate medical attention. If you experience severe pain preventing weight-bearing, notice a significant deformity, or hear a distinct popping sound at the time of injury, professional medical evaluation is necessary. Additionally, numbness, coldness, tingling in the foot or toes, or excessive bruising and rapid swelling also warrant a doctor’s visit to rule out a fracture or other serious damage.
Managing an ankle sprain involves the R.I.C.E. method: Rest, Ice, Compression, and Elevation. Compression, which includes wrapping, is a component of this first aid protocol. Applying compression helps limit swelling and provide stability to the injured joint. This method supports healing by controlling inflammation.
Guide to Ankle Wrapping
To properly wrap a sprained ankle, gather an elastic bandage, commonly known as an Ace bandage, with clips or adhesive tape. A horseshoe-shaped piece of padding under the ankle bone can help prevent fluid buildup. Before beginning, position your foot at a 90-degree angle to align the joint for effective wrapping.
Hold the loose end of the bandage at the side of your foot, starting just below the toes at the ball of the foot. Wrap the bandage around the ball of your foot once to secure it, maintaining gentle, consistent tension. Next, pull the bandage diagonally from the toes across the top of the foot and around the ankle, creating a figure-eight pattern. Continue wrapping in this figure-eight motion, overlapping each previous layer by about half the bandage’s width, ensuring the entire foot and heel are covered.
Continue the figure-eight pattern up the ankle until the wrap extends 3 to 4 inches (8 to 10 centimeters) above the joint. The wrap should feel snug and supportive, but never uncomfortably tight, as excessive tightness can restrict blood flow. Once covered, secure the end of the bandage with the provided clips or adhesive tape.
Post-Wrapping Care and Signs of Concern
After wrapping, the bandage remains on for several days to a week, especially for mild sprains, to manage swelling. It is recommended to remove the wrap at night or loosen it considerably for better circulation while resting. Monitor the wrapped ankle for signs that the bandage might be too tight.
Signs of excessive tightness include increased pain, numbness, tingling, coldness, or a bluish or purple discoloration of the toes. If any of these symptoms appear, loosen or remove the wrap immediately and reapply with less tension. Alongside compression, rest the ankle, elevate it above heart level, and apply ice periodically to reduce swelling and discomfort. If symptoms worsen, do not improve after a few days of home care, or if you are unable to bear weight, seek medical advice.