Heel wrapping is a common, non-invasive method used to stabilize the lower leg and foot, typically employing either an elastic compression bandage or non-stretchy athletic tape. This technique provides external support to the tendons and ligaments in the foot and ankle area. The primary goal is to manage discomfort and provide mechanical stability without severely limiting necessary movement.
Understanding the Purpose of Heel Wrapping
Wrapping the heel serves multiple functions, primarily focusing on reducing excessive motion and controlling swelling. Consistent pressure provides compression, which helps minimize fluid accumulation in the soft tissues following a mild strain or injury. Compression reduces pain and inflammation by improving local circulation to the affected area.
The support offered by a correctly applied wrap limits the range of motion in the heel and ankle, preventing movements that might aggravate a pre-existing condition. This mechanical stabilization is helpful for mild issues like minor strains or for providing support during activity. Heel wrapping is intended for temporary relief and should not be used as a substitute for professional diagnosis of significant or persistent pain.
Gathering Materials and Preparing the Foot
Successfully wrapping the heel begins with assembling the correct materials and properly preparing the skin to ensure the wrap adheres and functions. For an elastic wrap, a standard elastic bandage (often called an Ace wrap) is needed. For athletic taping, non-elastic athletic tape, pre-wrap or underwrap, and specialized tape scissors are required. Using a skin prep spray or adhesive spray can help the tape stick better to the skin and increase the durability of the application.
Before application, the foot must be clean, dry, and free of oils or lotions, which compromise the adhesive quality of the tape or cause the elastic bandage to slip. If using athletic tape, applying a thin layer of underwrap is recommended to protect the skin from irritation and ease removal. The foot should be positioned at a 90-degree angle to the lower leg, known as the neutral position, which must be maintained throughout the wrapping process.
Applying the Wrap: Step-by-Step Technique
The technique for applying the wrap depends on whether an elastic bandage or athletic tape is used, though both require careful attention to tension and coverage. When using an elastic bandage, the process starts at the ball of the foot, just behind the toes, with two initial turns to anchor the wrap. The bandage should then be moved toward the ankle and heel, using a figure-eight pattern that alternates between the top of the foot and around the heel.
Each pass should overlap the previous layer by approximately half its width to ensure even coverage and consistent pressure distribution. Maintain firm, steady tension while wrapping, avoiding excessive tightness that could restrict circulation as the wrap moves up the lower leg. The wrap should finish above the ankle joint and be secured with the provided clips or self-adhering material.
For athletic taping, the process is more structural, beginning with anchor strips placed around the lower leg, just above the ankle, and around the mid-foot. Next, three vertical strips, called stirrups, are applied. These start from the upper anchor, pass down either side of the heel, and attach to the foot anchor. These stirrups provide the main support structure for the area.
To secure the heel and prevent excessive side-to-side motion, the heel lock technique is applied using a figure-eight pattern that cups the heel. This involves starting on one side of the lower leg, wrapping down and under the heel, then crossing diagonally up the opposite side of the ankle and back to the starting point. This maneuver is repeated on the opposite side to fully secure the heel. The application finishes by applying closing strips of tape over all exposed underwrap to hold the stirrups and heel locks securely in place.
Safety Checks and When to Remove the Wrap
Immediately following application, several safety checks must be performed to ensure proper circulation is not compromised. The toes should be checked for signs of poor blood flow, such as a change in color (blue or purple) or if they feel cold compared to the other foot. The individual should also report any feelings of numbness, tingling, or increased throbbing pain, which indicate the wrap may be too tight.
If any of these signs appear, the wrap must be removed and reapplied immediately with less tension. A heel wrap should only be worn during activity or for short periods of time, and it must be removed before sleeping to avoid long periods of compression. When removing tape, use specialized tape scissors or cutters to cut the tape away from the skin, always moving the blade away from the body.
The wrap should be removed if the initial pain or swelling worsens, or if persistent numbness or tingling continues after adjusting the tension. Any significant increase in pain, excessive swelling, or compromised circulation requires the individual to discontinue the wrap and seek professional medical attention. Regularly checking the skin under the wrap is necessary to monitor for irritation or blistering caused by the material.