A sprained ankle occurs when a ligament in your ankle either stretches too far or tears. Your ligaments play an important role in your body as connective tissue between bones at your joints. When a sprain occurs, one of the first treatment options to help treat the sprain is to apply compression to the ankle through wrapping it in a bandage.
Step 1
Use a commercial ice pack or place ice cubes in a sealable plastic bag. Wrap the ice bag with a towel or washcloth for comfort. Ice the ankle for 20 minutes every three to four hours to help reduce swelling. Keep icing the ankle for up to three days after the injury, recommends the American Academy of Family Physicians.
Step 2
Sit and elevate the sprained ankle on an ottoman or stool to bring the ankle to a level that you can comfortably reach to wrap.
Step 3
Point your toes toward your face until you are resting your weight on the heel of the sprained foot. If this is too painful, have a friend or family member help you wrap the ankle.
Step 4
Open a roll of elastic bandage. Place one end of the bandage against the right side of the foot. Wrap the bandage around the center arch of the foot first.
Step 5
Continue wrapping by going around the back of the ankle just above the heel, leaving the heel exposed. Continue wrapping the ankle diagonally over the top of the foot and under the arch of the foot in a figure eight pattern until there is no bandage left.
Step 6
Secure the end of the elastic bandage by either using the natural adhesive if the bandage is self-adhesive, or by using clip fasteners or tape.
Tips and Warnings
- Rest and ice the ankle to reduce inflammation before applying the wrap as part of the "R.I.C.E." treatment method of rest, ice, compression and elevation.
- Bandages should be secure but not so tight that circulation is cut off. If the ankle feels numb or uncomfortable, remove the bandage and wrap it not so tight around the ankle.
