A rolled ankle, or ankle sprain, occurs when the ligaments supporting the ankle joint are stretched or torn. Wrapping provides external support, reduces swelling, and minimizes further injury.
Essential Preparations
Before wrapping, gather materials: a standard elastic bandage (3-4 inches wide, 5 feet long). Athletic tape or soft padding are optional.
Prepare the ankle by cleaning and drying the skin. Check for open wounds, which require medical attention and should not be wrapped. Apply an ice pack for 15-20 minutes to reduce initial swelling and pain, aligning with RICE principles. Seek professional medical attention if there is significant pain, a visible deformity, or inability to bear weight, as these indicate a more severe injury.
Step-by-Step Wrapping Guide
To begin, position the elastic bandage at the ball of the foot, starting on the inner side, with the foot at a 90-degree angle. Wrap once or twice around the ball of the foot for a secure anchor. Maintain firm tension, ensuring support without discomfort or restricting blood flow.
Next, bring the bandage diagonally across the top of the foot and around the ankle, forming a “figure-eight” pattern. Continue wrapping under the arch, then diagonally back up around the ankle, crossing over the previous wrap. Each layer should slightly overlap, covering half to two-thirds of the bandage’s width, for even compression and ankle stabilization.
Continue this pattern up the lower leg until the entire ankle and lower calf are covered. Leave the heel exposed to prevent bunching. Secure the end with clips or tape. After wrapping, check toe circulation by pressing a toenail; color should return within two seconds, and toes should feel warm. If numbness, tingling, or discoloration occurs, the wrap is too tight and needs reapplication.
After Wrapping: Care and When to Seek Help
After wrapping, continue RICE principles for recovery. Rest the injured ankle by avoiding painful activities. Elevate the ankle above heart level, especially during rest, to reduce swelling. Apply ice packs for 15-20 minutes every few hours to manage pain and inflammation.
The elastic wrap can remain on for 24 to 48 hours. Re-wrap the ankle at least once daily, or if it becomes loose, wet, or uncomfortable, to maintain compression and hygiene. Watch for signs the wrap is too tight: increased pain, numbness, tingling in toes, or bluish discoloration. These indicate restricted blood flow and necessitate immediate removal and reapplication with less tension.
Seek professional medical attention if severe pain persists despite rest and wrapping, or if you cannot bear weight after a few days. Worsening swelling, persistent numbness, signs of infection (redness, warmth, pus), a popping sound at the time of injury, or ankle deformity also warrant prompt medical consultation.