How to Wrap an Injured Foot

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.

Step 1

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.

Step 2

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.

Step 3

Wrap the bandage once, over the top of the foot and around, so that the loose end is secured.

Step 4

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.

Step 5

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.

Step 6

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

  • Elastic bandage

  • 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.

Is This an Emergency?

If you are experiencing serious medical symptoms, seek emergency treatment immediately.
Load Comments

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.