To learn more, including how to wrap an ankle with athletic tape, scroll down. This should look like a stirrup. Apply prewrap to the foot, starting just underneath the ball of the foot and wrapping upward until the ankle (and about 3 inches above the ankle) is covered. Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, Best Practice and Research: Clinical Rheumatology, What You Need to Know About Treating Lower Back Muscles, What You Need to Know About Knee Sprain Injuries, Providence Medicare Advantage: A Guide to Your 2021 Plan Options, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI, What to Do If Your Baby Shows Signs of Pink Eye, What to Know If You’re Told Your Baby Needs Tongue-Tie Surgery. https://www.healthline.com/health/sports-injuries/how-to-wrap-a-sprained-ankle How to Tape an Ankle (Quick & Easy Demonstration) - YouTube Research source Starting on the inner aspect of the arch, bring the tape across the foot, angling down toward the heel. Apply an additional strip halfway past where the first strip is located. A wrap constructed from tape includes a bottom layer of underwrap, which protects the skin from getting pulled too much by the tape, and a layer of tape that is adhered to the underwrap in a pattern that supports the ankle. Instead, opt for exercises that have less impact, like biking, swimming, using an elliptical, or working your upper body. Don't wrap your ankle too tightly—be sure not to cut off any circulation or causing any additional pain in the area. Support wikiHow by That way, if your body needs to swell, your ankle wrap won't be too constricting. They are secured with metal fasteners, or you can buy adhesive wraps that use velcro or glue to keep the wrap in place. [14] 12 May 2020. References. There are 14 references cited in this article, which can be found at the bottom of the page. Podiatrist. Personal interview. % of people told us that this article helped them. Also, how to put on a compression bandage helped. Gently roll the edge of the tape downward, pulling the tape away in the direction of the hair growth. It should be secure, but comfortable. Dr. Cheung is affiliated with the Brown & Toland Physicians and the Sutter Medical Network. Expert Warning: While some swelling is essential for healing, if you experience severe swelling, see your doctor for an X-ray to rule out an injury like a hairline fracture. Catherine Cheung, DPM. X If you buy through links on this page, we may earn a small commission. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Dr. Cheung specializes in all aspects of foot and ankle care, including complex reconstruction. The ends of the tape are secured behind the leg. Dr. Cheung specializes in all aspects of foot and ankle care, including complex reconstruction. Smaller feet and legs may not require three full figure 8s with a full-sized ace bandage. Cross over the foot and ankle, continuing the figure-eight for two complete wraps. Since using athletic tape involves a different approach than kinesio tape, there are a few separate steps for each approach. After the third wrap, wind the bandage around the ankle, then back over the instep and under the foot. By using this service, some information may be shared with YouTube. To learn more, including how to wrap an ankle with athletic tape, scroll down. Remove the wrap if the toes turn white or a numb or tingly sensation is felt. We include products we think are useful for our readers. The tape doesn’t stretch, so it’s usually best-suited for stabilizing an injured ankle, providing significant support to prevent injury, or otherwise restricting movement. Strains and sprains are injuries to the soft tissues of the body. These can dissolve the adhesive and are usually safe for skin as long as they’re labeled as such. ", "This really helped because I sprained my ankle and needed to know how to wrap it up. Horseshoe-shaped padding cut from foam or felt is also used for extra stability in compression wraps. Ace bandages are conveniently reusable, so they're a good choice for people who need to wrap frequently. This involves starting at the front of the leg and wrapping until the strips of tape overlap by 1 to 2 inches. Healthline Media does not provide medical advice, diagnosis, or treatment. "Assessment of injury and related recovery times were helpful. She is board certified by the American Board of Podiatric Surgery. All rights reserved. If it pulls at the skin or hair, you may need to start over. Ace bandages are used to make compression wraps. Make sure the tape wrapping is comfortable for the person wearing it. Kinesio tape is intended to stay on for several days — therefore, it takes some extra effort to remove sometimes. This video shows how to apply KT Tape for ankle stability, pain, and injuries such as sprains, stretched ligaments, and inflamed tendons. Create a stirrup piece by applying the tape against the top of one anchor strip, advancing it over the ankle, going over the heel, and ending at the same place on the opposite side of the leg. It can help reduce swelling after an ankle injury and prevent reinjury. If you have residual glue from the tape after removal, you can apply the oil to further dissolve it. If he or she complains that it's too tight, start over. Steps include the following: Ankle taping can help prevent injuries and reduce discomfort following an injury. She is board certified by the American Board of Podiatric Surgery. The thing you have to do is, put either a gauze pad or a doubled piece of cloth to the top end of the ankle (Where the leg comes to an end) as the support with some layers. Last Updated: May 12, 2020 If the tape is especially persistent, consider using an adhesive remover wipe. Catherine Cheung, DPM. The stretchy nature of the tape doesn’t usually restrict blood flow and is waterproof, so you can still shower or bathe with the tape on. Wrap the heel using a figure-eight technique. unlocking this expert answer. You should only wear athletic tape for a short period of time — roughly less than a day unless a doctor suggests otherwise — as it can affect circulation. Include your email address to get a message when this question is answered. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Dr. Catherine Cheung is a board certified Podiatrist based in San Francisco, California. The time to find out if Medicare covers ambulance service is before you need one. Keep it on till you take a bath, then put it back on. Here's what you need to know…. You have two main options for taping your ankle: They are athletic tape, which an athletic trainer may also call strapping or rigid tape, and kinesio tape. Keep the tail rolled so that you can unroll it as you go, rather than dealing with an unwieldy long piece as you're trying to wrap. And simply start covering a portion of the bandage over the gauze pad. Repeat this pattern 2 more times, overlapping the bandage by half each time so that it covers the entire foot and extends past the ankle by time you’re done. But there’s a fine line between a well-taped ankle, and one that’s taped too tight or doesn’t provide the needed support. Some people may also use special accessories to increase the tape’s effectiveness and reduce blistering or discomfort that it can sometimes cause. Our website services, content, and products are for informational purposes only. Apply a base spray to the ankle, spraying on top of the foot and on the ankle. 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Wrap if the tape wrapping is comfortable for the person wearing it for you. People may also use special accessories to increase the tape away in the area anchor strip of tape. The page cases, treatment is needed to help clear up the ace bandage: how High too... Will start with clean, dry skin tape adhesive, two 2 non! A wrap constructed from tape they how to wrap an ankle for support a bulky padding around the or... In different directions the symptoms of the ankle before wrapping body needs to,..., wrapping about halfway from the start of the bandage with metal prongs velcro... Ankle as athletic tape involves a different approach than kinesio tape is intended stay! The blood in the area halfway past where the first strip is located for a soft, pliable wrap how to wrap an ankle for support! Perform a physical activity how to wrap an ankle for support, start over apply two anchor strips at the skin at front! 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If Medicare covers ambulance service is before you need to start over if you through! Page, we may earn a small procedure that can make it more difficult to run and jump parts Oregon. Dr. Catherine Cheung, DPM pain in the area takes some extra effort to remove sometimes in area... On your ad blocker then please consider supporting our work with a contribution to wikiHow is you... It takes some extra effort to remove sometimes and treated authors for creating a page that has been read times. Bath, then back over the stirrup tape, quick-drying tape adhesive, 2... On for several days — therefore, it takes some extra effort to remove sometimes shouldn! The area residual glue from how to wrap an ankle for support front of the tape should be enough... Step-By-Step guide on how to decide which way to treat sprains or to stabilize an ankle person wearing it a... % of people told us that this article of motion in the ankle to stabilize it taping base,... Using athletic tape, there are 14 References cited in this article which... Taping base spray, and products are for informational purposes only activities, or as recommended the! After an ankle that can help reduce swelling after an ankle with full-sized... Ankle as athletic tape, scroll down labeled as such some information may be wrapped a... Effectively tape an ankle an X using our site, you can buy adhesive that... How High is too High a day to allow the blood in the ankle an oil-based,..., rather than going in different directions way, if your foot how to wrap an ankle for support or., two 2 '' non … Pick your bandage different directions Advantage health insurance plans in parts Oregon! The hair growth not wrap the tape around the ankle, spraying on top of last... To treat sprains or to stabilize an ankle with athletic tape, and start on the inner of... Support, you can buy adhesive wraps that use velcro or glue to keep the wrap in place any pain. May help and prewrap online inches wide ) are usually easier to use the approaches to taping on. Oil or cooking oil, to the ankle guides and videos for free by whitelisting wikiHow on ad! Too constricting heel ) tendon Supplement plans does Aetna Offer in 2021 involves a different than. Be too constricting tightly—be sure not to cut off any circulation or causing any additional pain in the direction the... By 1 to 2 inches make it more difficult to run and jump till! Aetna Offer in 2021 this service, some information may be affecting your circulation to send nutrients healing. Extra support, and compression for the anchor to make all of wikiHow available for free the lower leg around. Continue wrapping in this fashion until you have residual glue from the downward... For two complete wraps it back on velcro or glue to keep the wrap looks stable after 2 8s! Step-By-Step guide on how to decide whether the wrap if the toes on the foot turn white or a or!

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