Foot injuries can occur from overuse or improper use, such as poor form while exercising, and congenital issues, such as flat feet. When an injury occurs, the American College of Sports Medicine recommends protection and compression -- along with rest, ice and elevation -- to prevent further injury and encourage proper healing. Wrapping the foot with an elastic bandage provides both stabilization and compression. Elastic bandages are available at most large chain drugstores and are available either with fastening clips or with a special self-adhesive coating.
Sit on a chair and prop the injured foot on another chair or stool. If you are wrapping your own injury, have a friend assist you in order to avoid further irritating the injury.
Keep the bandage rolled into a cylinder and release one end. Start the wrap by holding the loose end of the bandage on the outside edge of your foot, just beneath the baby toe.
Wrap the bandage once, over the top of the foot and around, so that the loose end is secured.
Continue wrapping the bandage around the foot, toward the ankle, overlapping the wrap by ¼ inch with each rotation. The wrap should be snug, but not overly tight. If the toes change color, unwrap the bandage and start over.
Wrap the bandage two or three times around the ankle, and continue to overlap the bandage. Wrap the bandage back down the foot, toward the toes, until you run out of bandage.
Secure the bandage with the fastener, which should be included with the wrap, or gently squeeze the foot to set the adhesive. If you do not have a fastener, or to reinforce the attachment, secure the end with a safety pin.
Things You'll Need
Safety pin (optional)
Remove the bandage when you bathe and periodically wash the bandage to keep it clean.
If your pain continues after seven days, consult your physician.