Sprained ankles are the most common sports injuries, but most people don't know how to prevent these injuries from getting worse. Treating a sprained ankle is not only important for sports coaches. With a little practice, a bandage, and a pad, you can bandage your ankle and prevent this injury from getting worse.
Step
Method 1 of 3: Preparing the Ankle
Step 1. Lift your ankles off the floor
You will find it easier to bandage your ankle with the sole of your foot raised. Place your feet on a stool, or sit on a table and hang your feet at one end.
It's usually easier to ask someone else to bandage the ankle, because they can focus on the bandage, while you can keep the ankle from moving
Step 2. Keep your feet straight at a 90-degree angle
Wrapping the ankle is meant to prevent it from moving too fast and making the injury worse. You should wrap the bandage around the ankle at a 90-degree angle, so that the sole of the foot can still be moved up and down a little, but the ankle and ligaments can't move very far.
Step 3. Apply adhesive pads on the front and back of the ankle to prevent skin injury
Adhesive pads that prevent friction between the bandage and the skin, and are often used to prevent skin injury during hiking, can be found at mountaineering supply stores. Place adhesive pads 5-10 cm wide in front and back of the ankle, around where the sole of the foot meets the toe of the sports shoe.
- A 5 x 5 cm square of gauze can also be used if you don't have an adhesive pad.
- You can buy a large adhesive pad, such as a Moleskin, and use kitchen shears to cut it to a suitable size.
Step 4. Wrap the sole and ankle with a base bandage
The base of the bandage is a soft, flexible gauze that will protect the skin and hair of the foot from the bandage. Wrap the base bandage from near the ankle (the layer of skin just before the heel) around the sole of the foot, then towards the ankle so that each layer of the base bandage overlaps the previous layer. Finish the bandage just below the calf muscle, 10-12.5 cm above the ankle bone. Think of this dressing as mummifying your feet.
- Try to cover most of the skin layer to protect it from the bandage, so your leg hair won't be pulled out when the bandage is removed.
- Your heel isn't covered with a bandage, but that's okay, because there's no hair pulling and the skin on that area is pretty strong.
Step 5. Glue the tape to the end of the bandage base to hold it in place
If the base of the bandage is wrapped tightly enough, the ends can also be tucked into the bandage at the ankle. Use 3-4 pieces of sports tape measuring 2.5-3 cm to maintain the position of the base of the bandage.
Sports plaster is similar to duct tape in that it has small holes in its surface to help air flow to the skin. These plasters are available at almost any sporting goods store
Method 2 of 3: Bandaging the Ankle
Step 1. Apply the bandage tightly, so that it feels tight at the ankle but doesn't cut off blood flow to the toe
If your toe is tingling or prickling, remove the bandage and try to put it back on. The bandage should feel tight and stable when you're done putting it on, allowing the ankle to move right and left as well as up and down.
Use a sports tape measuring 2.5-3 cm for best results
Step 2. Place a tether bandage around the ankle bone to stabilize it
Take a long sports bandage and place it just above the inner ankle bone, the bony protrusion on the inside of the foot. Wrap the bandage under the heel and then connect it to the outside of the ankle bone, ending just above the ankle bone. This bandage should form a "U" shape around the sole of your foot.
You should be able to feel the pull of the bandage down on the inner ankle bone, and an upward pull on the outer ankle bone
Step 3. Apply 2-3 more tether bandages to strengthen the stability of the bandage
Make several U-shaped tether bandages to keep the ankle stable, overlapping them about 1 cm.
Step 4. Use one layer of bandage to cover the sole of the foot
For the next step, don't cut the bandage into long strands and thread them together. Just take a piece of bandage straight from the roll. Wrap 15-30 cm of bandage, and pull it straight from the roll. You just need to cut it when you're done.
Step 5. Begin the bandage from the arch of the foot, from the inside of the sole of the foot outward
Place the bandage under the arch of the foot, then bring it up towards the top of the foot. Continue wrapping the arch of the foot toward the heel like this 2-3 times overlapping the layers for more stability.
Step 6. Wrap diagonally over the soles of the feet and around the ankles
This is the most important dressing for the stability of the bandage. Wrap the bandage from under the sole of the foot upward across the sole of the foot. The bandage will cross under the arch of the foot where the lower leg meets the sole, then continue to wrap around the back of the lower leg.
The shape of the resulting bandage will slightly resemble the curve of the figure 8
Step 7. Continue wrapping in a figure 8 shape, alternating between the soles of the feet and the ankles 3 times
The bandage should now be behind your lower leg. Cross around the front of the foot, back down diagonally around the arch of the foot. Bring the bandage under the arch of the foot and back to the ankle joint, on the back of your lower leg. Repeat 2-3 times, wrapping them on top of each other.
Step 8. Wrap your lower leg
After wrapping the bandage around the back of the lower leg a third time, continue to wrap it through the ankle, until it overlaps the end of the base of the bandage. The tether bandage should now be completely covered with the bandage, about 7.5–10 cm above the ankle bone.
Step 9. Create a "heel guard" by wrapping 1-2 layers of bandage around the heel
Cut a few pieces of bandage to cover the heel with a "C"-shaped layer, from the back of the foot and under the heel. Apply the bandage to the exposed skin layer.
Step 10. Bend your ankles to all sides to make sure you can move them
You only need to limit the movement of your ankle, and you can still move up and down, right and left, just not as freely as without the bandage. Try running slowly to make sure you can run comfortably without pain.
Step 11. Continue to practice your ability to wrap the bandage so that your ankle feels comfortable and stable
While basic ankle wraps are fairly easy, perfecting them takes practice. Try to apply the bandage with even pressure, with as few layers of the bandage as possible. You can ask a friend to "borrow" her ankle while practicing the bandage.
- Place gauze or protective padding on the front and back of the ankle to prevent injury to your skin.
- Place bandages on the soles of your feet and ankles to protect your skin.
- Wrap 2-3 strands of long bandage from the inside of the ankle outwards in a U shape as a tie bandage.
- Cover the ankle bone with a bandage from front to bottom, and back to top.
- Wrap a 1 cm wide overlapping bandage on the sole of the foot and lower leg.
Step 12. Carefully remove the bandage using scissors when you're done
The easiest way to remove the bandage is to use a doctor's knife, but regular scissors can be used if you don't have a doctor's knife. Insert the blade of the scissors between the skin and the base of the bandage, then cut the bandage around the ankle bone to remove the bandage. Your bandage should be able to be removed intact.
Method 3 of 3: Understanding a Sprained Leg
Step 1. Be aware that the ankle is sprained when the ligaments are damaged
Ligaments hold joints together by attaching the two bones together. Ligaments allow joints to move, however, if the movement is too extreme, you will sprain your ankle. Wrapping the ankle will hinder the movement of the ligaments, thus preventing the injury from getting worse.
Step 2. Bandage the ankle before training or sporting competition to prevent injury
Bandaging the ankle can be a way to both treat and prevent injury. For example, if you're going to be playing soccer on a wet and slippery pitch, your ankle may need to be bandaged beforehand to prevent slipping and spraining your ankle. You don't have to be injured to feel the benefits of an ankle wrap.
Step 3. Consider buying an ankle corset if you have chronic pain
Ankle corsets have the same function as ankle bandages, except that they don't always have to be worn before training or competition. These corsets may even be less expensive than putting on a bandage every day throughout the season.
Step 4. Visit an orthopedic specialist for chronic or extreme pain
Bandaging the ankle is only effective for treating minor injuries or preventing future injuries. This treatment is not a cure for all cases of ankle pain or severe ligament damage. If you experience persistent stabbing pain, it's time to take a break from sports and see a sports coach or orthopedic specialist.
Tips
- Wrap the bandage tightly. The bandage should be strong enough to support the ankle.
- Practice to perfect the ankle bandage technique. So keep bandaging the ankle, removing it, and bandaging it again until you feel comfortable.
Warning
- Bandaging the ankle is not a substitute for rehabilitation therapy, physical therapy, or surgery.
- Remove the bandage if the toe feels tingling or numb.
