Approximately 2 million ankle injuries happen every year, according to the American Academy of Family Physicians. Wrapping an injured ankle can provide support for the ankle and enables the ankle to heal properly. Although people with a serious ankle injury should always see a doctor, others can wrap an ankle themselves at home using an elastic bandage.
Step 1
Sit on the floor to make it easy to keep your balance. Extend your legs straight in front of you.
Step 2
Place one end of the bandage under the ball of the foot. Begin moving the bandage over the top of the foot, then wrap the bandage around so it circles the arch of the foot. Make sure you wrap the bandage to cover and secure the edge.
Step 3
Bring the bandage up over the top of the foot, then around the back above the heel. Bring the bandage back across the top of the foot in the opposite direction, so that it forms an X on the top of the foot.
Step 4
Wrap the bandage around the bottom of the foot. Repeat the basket-weave process described above making figure-8 turns.
Step 5
Circle the ankle and calf with the bandage. Leave the heel of the foot unwrapped. Secure the end of the bandage with Velcro or tape.
Tips and Warnings
- Always leave the toes visible. If the toes begin turning purplish or pink, the wrap may be too tight. Remove the wrap and try again.
- Wrapping the ankle too tightly may restrict blood flow. Loosen the wrap if you begin to feel a numbness or tingling in the toes, foot or leg. If your ankle injury does not seem to improve after wrapping the ankle, consult a doctor.
Things You'll Need
- Elastic bandage
