Research states that approximately 40% of ankle injuries are sprained ankles and half of the injuries are recorded by basketball, soccer, and football players.
That means, there have always a threat to experience sprained ankles during moderate to high-impact activities.
However, Several ankle supports like ACE Bandages, KT Tape, or joint braces help to recover these injuries fast. But sometimes it seems troublesome to bind them properly.
If you are suffering from such a wound and looking for easy and simple hacks check our ultimate guide on How To Wrap An Ankle For Support.
What Is a Sprained Ankle?
Sprained Ankle is nothing but one kind of ligament injury, which usually happens because of the excessive stretch on the lower bone.
When the ligament starts to tear, it lessens the support to the ankle which results in moderate to severe pain out there. And a forceful stretch can damage the ligament even worst, mostly ending up at the surgery table.
How to Wrap An Ankle For Support?
There are 2 basic types of ankle wrap for a sprained ankle- ACE Bandage and KT wrap- and the process of wearing them is a bit different. Let’s know the process step-by-step.
What is An ACE Bandage
An ACE Bandage is one kind of compression elastic bandage, usually made of synthetic rubber, polyester, and cotton, used to reduce blood flow to a certain area in order to alleviate swelling and aches. It is broadly used to treat several muscle strains and sprains.
But it won’t work as expected if you don’t wrap the bandage properly. However, it’s easy to wrap a compression band with some simple steps.
The Process of Wrapping An ACE Bandage
The process includes-
Step-1
Get some ACE bandage and a scissor aside. The bandage should wrap your ankle and feet a couple of times. So, make sure you won’t have a shortage of strips once you start.
Step-2
You can start wrapping the bandage either from the ankle or the football. Both processes are pretty much the same and simple. But, I feel comfortable wrapping from the football to the ankle.
So, Put the untied end of the bandage against the football and then roll the bandage around the foot. Make sure you have got at least 2 rolls over the untied end to fasten properly.
To maximize the support, add a gauze pad on both sides of the ankle before starting wrapping. Many people suggest using felt padding as well to serve the same.
Step-3
Now move upward rolling the bandage several times in a figure-eight pattern.
Make sure you are not tightening or loosening more than necessary. If you put it awfully tight, it could restrict blood circulation.
But the bandage should hold close in such a way that your ankle can’t move.
Step-4
End up the wrapping right above your ankle. And make sure you have wrapped the whole of your feet from toe-ball to ankle, including the heel.
Step-5
Wrap your feet at least twice, but not more than three times. It could lessen the breathability and makes you feel uncomfortable.
Step-6
Once you are done with wrapping, use the Velcro or fastener, that comes with a bandage, at the end and adhere it properly.
Some of the bandages offer self-adhering features. Bind it properly. That’s all.
What Is Kinesiology Tape?
Kinesiology tape, mostly known as KT wrap, is an elastic adhesive tape designed to reinforce the stability of sprained ankles, tendons, and muscles of your body.
The tape mostly helps joint support and blood circulation as well as decreasing swelling.
Moreover, it activates the natural healing process of the human body to relieve pain and makes the muscle active.
The Process of Wrapping A KT Wrap
It includes-
Step-1
Cut the tape at the required size if it comes altogether on a roll. The tape should cover the whole area of your heel and ankle, going underneath. So, size the strip before the cut.
Step-2
Sit somewhere convenient. Though there is no this or that way rule to sit, at a 90-degree angle with your foot will allow reaching your ankle easily.
Step-3
Twist and tear off at the middle of a strip and take aside the pasted paper a bit. Then stretch the tape approximately 50% and place the uncovered portion in between the arch and heel of your feet. Press firmly to adhere thoroughly with no bubbles.
Step-4
Now pull the whole paper from both sides, stretch the tape and then place them crosswise at the front of your ankle.
Step-5
Get the 2nd strip, twist and tear, uncover the adhesive part and then wrap it the same way around the Achilles Tendon, ankle, and above the heel. The KT will end up with a cross wrap at the neck of the ankle.
And this time, you have to maintain 100% stretch before pasting it.
That’s all. Now you are ready to go
Treatments For Sprained Ankle
Except for the Wrapping, you have to go through several steps to recover from a sprained ankle fast. And it includes-
Rest
Rest your feet completely for some time as you got it sprained. Because pressure on a sprained ankle could damage it for a long time.
Ice
Ice helps to reduce acute pain and swelling. So, gently massage with a piece of ice immediately after the injury.
Medication
If you don’t get any positive response from the primary treatments like exercise, rest, or massaging ice, try NSAIDs (nonsteroidal anti-inflammatory drugs). It works to reduce inflammation, pain, and swelling as well.
Suitable Shoe
A suitable shoe not only helps to recover fast, but it also helps to avoid injuries. Especially the people who involve with regular exercises and sports need a compatible shoe to protect them from hits.
If you are also in any high-impact activities, make sure you have a dedicated shoe for that.
For instance, in case you are involved with running or likewise activities, check my ultimate guide on How To Choose Running Shoes. This article will guide you to the best shoes out there.
Related:
Best running shoes for shin splints
Frequently Asked Question- Ankle Wrap
How long I should leave the wrap on my ankle?
Leave the bandage for at least 48 to 72 hours. Not more than that. It’s enough to reduce the aches and swelling.
Should I wrap my sprained ankle overnight?
Wrap any of the compression bands as soon as you got a sprain. Usually, Elastic wraps work better compared to others.
Don’t wrap the band so tightly. Instead, wrap it snugly, in a well-protected manner.
Should I remove the wrappings before going to bed?
If possible, remove the bandage before going to sleep because It may cause blood-flow restrictions.
Should I wear an ankle brace over the sock?
To get the best result, it is recommended to wear ankle braces under the socks.
Final Verdict
If the wrap doesn’t put the required pressure and allows unnecessary lateral movements, you won’t get utile output. So, make sure that you learn how to wrap an ankle for support and fast recovery.
If you don’t understand anything, please let me know. I will try to provide you required information and resources.
Take Care
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