Sprained ankles are very common. A sprain occurs when the ankle is bent or twisted in an odd position, stretching or even tearing the ligaments on the outside of the ankle. If left untreated, a sprained ankle can cause long-term problems. However, most cases of sprains can be treated with the RICE method (Rest / rest, Ice / ice compresses, Compression / compression, Elevate / elevated leg position). The steps below will tell you how to use the right compression method to treat a sprained ankle.
Step
Part 1 of 3: Preparing for Ankle Bandage
Step 1. Choose your bandage
For most people, the best choice of bandage to use for compression is an elastic bandage, sometimes colloquially known as an "ACE bandage," in addition to the regular brand of bandage.
- You can choose any brand of elastic bandage. However, bandages that are wider in size (between 3.8-7.6 cm) are usually easier to apply.
- Elastic bandages made from fabric will feel comfortable because they are made of flexible fabric. This type of bandage can also be used multiple times. (After you're done using it, you can wash it and reuse it when you need it.)
- Some bandages are equipped with metal clasps at the ends of the fabric to secure them. If yours doesn't come with metal clasps, medical tape can also be used to secure the end of the bandage when it's finished wrapping around the ankle.
Step 2. Prepare the bandage
If you purchased an elastic bandage that hasn't been formed into a wrap, roll it into a tight loop.
The compression bandage should be wrapped snugly around the foot and ankle. That's why it's a good idea to wrap the bandage tightly from the start, so you're less likely to have to stretch and adjust the size of the bandage during the process
Step 3. Position the bandage
If you're going to be wrapping your ankle yourself, positioning the bandage roll on the inside of your foot will make it easier for you. If you are wrapping someone else's ankle, it may be easier to position the roll of bandage on the outside of the foot.
- In either situation, it's important to roll the bandage away from the leg so that the rolled part of the bandage is on the outside of the leg when you wrap it.
- Think of the roll of bandage as a roll of toilet paper and the foot as a wall. The toilet paper should be in a roll position pulled from the bottom so that your hand should rub against the wall as you reach the end of the tissue.
Step 4. Give additional cushioning, if necessary
To provide additional support, you can place gauze pads on both sides of the ankle before dressing. You can also use foam padding or felt cut into a horseshoe to provide added stability to the compression wrap.
Part 2 of 3: Using Athletic Plaster
Step 1. Determine the right athletic tape for you
In general, the best method is to use the cloth bandages described above. However, some people who exercise frequently, such as running, prefer to use athletic tape.
- While athletic tape can be used to bandage a sprained ankle, its main function is to protect the joint prior to activity to "avoid" injury, not treat an existing injury.
- Although thinner, stronger athletic tapes make later activities easier than thicker, more flexible cloth bandages, exercising with a sprained ankle is not recommended.
Step 2. Start with a base bandage
The base bandage is a non-adhesive material that will be applied to the foot and ankle before the tape is applied, so that the tape does not stick to the skin surface. Starting at the front of the foot, wrap the base bandage around the foot to the ankle, but leave the heel unwrapped.
- Pad bandages can be found at drug stores and sporting goods stores.
- You can use the tape without the base bandage, but it will be a bit uncomfortable.
Step 3. Glue the retaining part of the plaster
Cut the tape long enough to cover the ankle 1 1/2 times. Wrap it around the ankle, outside the base bandage, to maintain the base bandage position. It is called the retaining part because it maintains the position of the other windings of the plaster.
- If you have a lot of hair on your ankles, you will need to shave them first so the tape doesn't stick to the hair in that area.
- If necessary, use a second piece of tape to make sure the base bandage doesn't change.
Step 4. Make a footrest
Place the end of the tape on one side of the retainer. Wrap it down toward the arch of the foot and back to the other side of the brace. Press the tape gently to glue it.
Repeat with two more pieces of plaster criss-crossed to create a solid foothold
Step 5. Wrap the tape in an "x" shape on the instep
Place the end of the strip of tape against the ankle bone and pull it diagonally over the instep. Pull down toward the arch of the foot, toward the inside of the heel. Then pull it around the back of the heel and across the instep, forming an "x" with the previous loop.
Step 6. Make a loop to form a figure eight
Place the cut end of the band on the outside of the ankle, just above the bone. Pull across the instep at an angle, toward the arch of the foot and toward the other side of the foot. Then pull it around the ankle and return to where the loop started.
Repeat making loops that form a figure eight. Use another piece of tape to make a second figure-eight loop over the first. This will ensure the position of the tape will not change and will be able to support the ankle through the healing process properly
Part 3 of 3: Using Elastic Cloth Bandages
Step 1. Start dressing
Place the end of the bandage where your toes meet the back of your foot. Start by wrapping the bandage around the ball of the foot. Hold the end of the bandage in one hand and use the other hand to bring the length of the bandage around the leg from the outside.
Wrap the bandage tightly, but don't wrap it so tightly that it blocks blood flow to your foot and toes
Step 2. Wrap up to the ankles
Wrap the forefoot twice to keep the bandage from sliding. Then gradually wrap the bandage towards the ankle. Make sure the new coil layer is 4 cm wide on top of the previous coil layer.
Make sure each loop is neat and even, with no unnecessary bulges or wrinkles. Repeat this process if you need to wrap it more neatly
Step 3. Bandage the ankle
When you get to the ankle, pull the end of the bandage to the outside of the leg, across the instep and around the inside of the ankle. Then pull the end toward the heel, back again toward the instep, down the leg, and around the ankle.
Keep doing this “figure eight” pattern around the ankle a few times to stabilize the ankle well
Step 4. Finish the dressing
The final dressing should be a few inches above the ankle to help stabilize it.
- Use metal tweezers or medical tape to secure the end of the bandage. The excess end of the bandage can also be tucked under the last layer of dressing, if there isn't too much excess.
- If you bandage a small child's ankle, there may be too much excess of the bandage. Cut off the excess part.
Tips
- Buy more than one ace bandage so you have a spare bandage while one is being washed.
- Remove the bandage immediately if the area begins to experience numbness or tingling. This means the bandage is wrapped too tightly.
- Remove the bandage twice daily to allow the blood to flow freely to the area for about 1/2 hour. After that, put the bandage back on.
- Make sure you do the other methods listed in RICE (rest, ice, and elevation) in addition to compression dressing.
