A common way to treat ankle injuries is to wrap it.Ankles can be wrapped with tape or a compression bandage.You will learn how to wrap an ankle using the proper technique.
Step 1: Start by the ball of the foot.
The ace bandage should be held against the ball of the foot with the tail extending past the inside.If you keep the tail rolled, you won't have to deal with an unwieldy long piece as you wrap it.You can place a pad on either side of the ankle before wrapping it.Extra stability is achieved by using horseshoe-shaped padding cut from foam or felt.
Step 2: Wrap the top of the foot.
The bandage should be held against the ball of the foot by one hand.Bring the bandage over the foot, from inside to outside, then under it for a second wrap.Wrap the foot a total of three times.Don't wrap your ankle too tightly, it could cause more pain in the area.Your ankle needs to be stable in order for your body to swell.Instead of going in different directions, each loop of the wrap should be lined up evenly.If you need to do the job better, start over.
Step 3: Wrap the ankle.
After the third wrap, put the bandage over the top of the foot, behind the ankle to the other side, and under it.The bandage should be over the foot and ankle in a figure 8.
Step 4: The figure 8 is repeated.
Each time you overlap the bandage, make two more figure 8s.The bandage should cover the entire foot and extend past the ankle when you're done.Smaller feet and legs don't need a full-sized ace bandage.Do you think the wrap looks stable after 2 figure 8s?After winding the bandage, ask the person how the wrap feels.Start over if he or she complains that it's too tight.
Step 5: The bandage needs to be fastened.
To secure the end of the bandage in place, stretch the last segment a bit and use the small metal prongs.It's important that the wrapping job is neat and comfortable.If the toes on the foot turn white, remove the bandage.The doctor may recommend that the bandage be worn for a number of hours.The blood in the foot should be removed twice a day.
Step 6: Wrap the ankle and foot.
Start at the ball of the foot and wind the underwrap around it, stopping a few inches above it.There is a chance that the heel may be left exposed.
Step 7: An anchor is created.
The underwrap has athletic tape around it, a few inches above the ankle.To cut the tape, use a pair of scissors to overlap the end with the starting point.The anchor is the foundation for the rest of the tape wrap.You shouldn't wind the tape too tightly.It should be comfortable.To make sure the anchor stays in place, you may want to use more than one piece of tape.
Step 8: Attach the stirrup.
The outside of the ankle should be aligned with the tape.Wind the tape under the foot and up to the other side of the ankle as you place it on the stirrup.Put it on the other side of the anchor.There are two more pieces of tape that overlap each other.The stirrup helps keep the ankle stable.
Step 9: Put an "x" on the foot and ankle.
Place the end of the tape at the ankle bone and extend it over the foot and under the arch.If you want to complete the "x" you have to run it over the top of the foot.
Step 10: The tape wrap needs to be finished with three figure 8s.
The tape should be placed on the outside of the ankle.Bring it under the arch, back over the other side of the foot, and around the ankle.The figure 8 shape needs to be repeated a total of 3 times.The tape wrapping needs to be comfortable for the person wearing it.You may need to start over if it pulls at the skin or hair.During physical activity, the tape wrap may be worn all day.When it becomes dirty, it should be changed.If the toes turn white, remove the wrap.
Step 11: Decide on a way to wrap it.
The pros and cons of wrapping the ankle can be found in both techniques.When making a decision, take these factors into account: ace bandages are used to make compression wraps.They are made from stretchy fabric that is comfortable against the skin.They are secured with metal, or you can buy wraps that use glue or velcro to keep them in place.A good choice for people who need to wrap frequently is ace bandages.When worn during physical activity, ace bandages can be cumbersome.They make it more difficult to run and jump because of the padding around the ankle.A wrap made from tape has a bottom layer of underwrap that protects the skin from getting pulled too much by the tape, and a pattern of tape that supports the ankle.The cost of tape for people who need to wrap every time they do physical activity is high.The underwrap protects the skin from being pulled on.When the wrap is intended to support the ankle during physical activity, many athletes prefer to use an ace bandage.The wrap or strap is soft.Your ankle wrap won't be too tight if your body swells.
Step 12: The ankle has to be prepared for the wrap.
Make sure the ankle and foot are dry.To make the wrapping procedure easier, extend the leg and rest the ankle on a chair or bench.It's advised to shave the hair from the ankle and leg if tape is used.