How to Wrap a Sprained Ankle

Co-authored by Joshua Grahlman, PT, DPT, FAFS

Last Updated: December 12, 2023 Approved

Ankle sprains are very common. A sprain occurs when you roll or twist your ankle in an odd way, stretching or even tearing a ligament on the outside of your ankle. If left untreated, an ankle sprain can lead to long-term problems; however, most sprains can be treated with the RICE (Rest, Ice, Compression, Elevate) method. The steps below show you how to properly execute the compression step in treating a sprained ankle. ^{[1]
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Part 1

Part 1 of 3:

Getting Ready to Wrap the Ankle

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1
Pick your bandage. For most people, the best choice of wrapping for a compression wrap is a cloth elastic bandage, sometimes colloquially known as an “ACE bandage,” after a common brand of elastic bandage.
- Any brand of elastic bandage will work. However, wider bandages (between one-and-half and three inches wide) are usually easier to use.
- Cloth elastic bandages are comfortable, since they're made of stretchy cloth. This can help if your ankle starts swelling since the fabric will stretch.^{[3]
  X
  Expert Source
  
  Catherine Cheung, DPM
  Board Certified Podiatrist
  
  Expert Interview. 21 April 2020.} They are also reusable. (When you're finished, you can wash it and use it again when you need it.)
- Some bandages come with metal clips for fastening the end of the wrap. If yours does not include metal clips, medical tape can also be used to secure the end of the bandage when the wrap is complete. You can also securely tuck the end of the bandage into the wrap.
2
Prepare the bandage. If your elastic bandage is not already wrapped, roll the bandage into a tight coil.^{[4]
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- Compression wraps should fit against the foot and ankle snugly, so it helps to have the cloth wrap coiled tightly from the beginning, making it less likely that you will need to stretch and readjust the bandage as you go.
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3
Position the bandage. Always wrap a bandage starting at the furthest part of your body—in this case, the bottom of your ankle.^{[5]
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Expert Source

Joshua Grahlman, PT, DPT, FAFS
Physical Therapist & Entrepreneur

Expert Interview. 8 September 2020.} If you are wrapping your own ankle, it may be easier to position the rolled bandage on the inside of your foot. If you are wrapping someone else’s ankle, it may be easier position the rolled bandage on the outside of the foot.
- In either case, it’s crucial that coil face away from the foot, so that the coiled portion of the bandage is on the outside of the foot as you wrap it.
- For example, if you think of the coiled bandage as a roll of toilet paper and the foot as a wall, the coiled bandage should be in an “under” orientation.^{[6]
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For extra support, you can place a gauze pad on either side of the ankle before wrapping. Horseshoe-shaped padding cut from foam or felt is also used for extra stability in compression wraps.^{[7]
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Expert Source

Catherine Cheung, DPM
Board Certified Podiatrist

Expert Interview. 21 April 2020.}

Part 2

Part 2 of 3:

Wrapping With Athletic Tape

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1
Decide if athletic tape is right for you. In most cases, it’s best to use a cloth bandage to wrap a sprain; however, some individuals engaged in athletic activity, such as running, prefer the feel of athletic tape.
- While athletic tape works to wrap an injured ankle, it is primarily made to wrap an uninjured joint before activity to avoid injury, not to protect an already injured ankle.
- Even though the thinner, sturdier athletic tape makes continued activity easier than the bulkier, more flexible cloth bandage, continued athletic activity on a sprained ankle is not advised.^{[8]
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2
Begin with an underwrap. Underwrap is a nonadhesive material used to wrap the foot and ankle before the tape is applied, so that the tape doesn't pull at the surface of the skin. Starting at the ball of the foot, wind the underwrap around the foot up to the ankle, leaving the heel uncovered.
- Underwrap is available at drugstores and sporting goods stores.
- It is possible to tape an ankle without underwrap, but it is much less comfortable.
3
Secure the anchor. Cut a strip of tape long enough to wrap 1 1/2 times around your ankle. Wind it around your ankle, over the underwrap, to hold the underwrap in place. This is called the anchor, since it anchors the rest of the taping in place.
- If the ankle has a lot of hair, it can be shaved so that the tape doesn't stick to it.
- If necessary, use a second piece of tape to make sure the underwrap is secure.
4
Create a stirrup. Place the end of a piece of tape on one side of the anchor. Bring it down under the arch of the foot and back up to the other side of the anchor. Press it lightly to secure it in place.
- Repeat with two more pieces of tape overlapping the first one to create a sturdy stirrup.
Place the end of a piece of tape at the ankle bone and run it diagonally over the top of the foot. Bring it down under the arch and toward the inside of the heel. Then bring it around the back of the heel and back up over the foot to create the other part of the "x."
6
Make a figure eight. Place the end of a piece of tape on the outside of the ankle, just above the bone. Run it over the top of the foot at an angle, then bring it under the arch and up the other side of the foot. Next bring it around the ankle and back to the point where you started.
- Repeat the figure eight. Use another piece of tape to make a second figure eight that overlaps the first one. This will ensure that the wrap is held securely in place and provides enough support for the ankle to heal properly.

Part 3

Part 3 of 3:

Wrapping with an Elastic Cloth Bandage

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1
Begin wrapping. Place the end of the bandage where the toes meet the foot. Begin by wrapping the bandage around the ball of the foot. Hold the end of the bandage against the ball of the foot with one hand, and use the other to bring the tail around the foot from the outside.
- Start wrapping loosely, and overlap about 50% of the bandage on each pass.^{[9]
  X
  Expert Source
  
  Joshua Grahlman, PT, DPT, FAFS
  Physical Therapist & Entrepreneur
  
  Expert Interview. 8 September 2020.}

You can wrap the top layers more tightly if you need more stability.

1
Work your way up toward your ankle. Wrap the ball of the foot twice, to hold the bandage in place, then begin moving up towards the ankle, being sure to leave at least one-half inch of bandage overlapping the previous layer.
- Make sure the layers are smooth and even with no unnecessary bulges or lumps. Start over if you need to do the job more neatly.
- By working from the furthest part of your ankle and moving upward, you'll avoid creating a tourniquet effect where the bandage cuts off circulation to your foot.^{[10]
  X
  Expert Source
  
  Joshua Grahlman, PT, DPT, FAFS
  Physical Therapist & Entrepreneur
  
  Expert Interview. 8 September 2020.}
2
Wrap the ankle. When you get to the ankle, bring the end of the bandage up outside of the foot, over the instep and around the inside of the ankle. Then bring it around the heel, back up over the instep, under the foot, and around the ankle.
- Continue making this “figure eight” around the ankle several times to fully stabilize the ankle.
3
Finish the wrap. The last wrap should rise several inches above the ankle to help stabilize it.
- Make sure not to wrap the bandage too tightly, or else it could cut off circulation.^{[11]
  X
  Expert Source
  
  Catherine Cheung, DPM
  Board Certified Podiatrist
  
  Expert Interview. 21 April 2020.}
- Use the metal fasteners or medical tape to secure the remaining bandage. Excess bandage can also be tucked under the last layer of bandage, provided there’s not too much excess.
- If you are wrapping a child's ankle, there may be too much excess bandage, and it will have to be cut.

Expert Q&A

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What can I do to make my ankle heal faster while it's wrapped?

Catherine Cheung, DPM
Board Certified Podiatrist
Dr. Catherine Cheung is a double board-certified Podiatrist based in San Francisco, California. With over 20 years of experience, Dr. Cheung specializes in all aspects of foot and ankle care, including complex reconstruction, injury treatment, custom orthotics, bunion surgery, and all general foot and ankle issues. Dr. Cheung is affiliated with the Brown & Toland Physicians and the Sutter Medical Network. She received her BS from UCLA. She earned a DPM from the California College of Podiatric Medicine, completed her residency at the Encino Tarzana Medical Center, and completed a fellowship at the Kaiser Permanente San Francisco Medical Center. She is double board-certified by the American Board of Podiatric Surgery in Foot Surgery and Reconstructive/Ankle Surgery.

Catherine Cheung, DPM

Board Certified Podiatrist

Expert Answer

First, stabilize your ankle with a brace so you don't move it around as much. Then, try to keep it elevated.

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How do I wrap a sprained ankle?

Joshua Grahlman, PT, DPT, FAFS
Physical Therapist & Entrepreneur
Dr. Joshua Grahlman, PT, DPT, FAFS, is the Founder and Chief Athlete Mechanic of Clutch PT + Performance, a private physical therapy clinic specializing in sports and orthopedics in New York City. With more than a decade of experience, Dr. Grahlman specializes in treating acute and chronic pain and injuries, sports performance optimization and post-operative rehabilitation. Dr. Grahlman earned his Doctorate of Physical Therapy (DPT) from Columbia University College of Physicians and Surgeons. He is one of just a few DPTs in New York City recognized as a Fellow in Applied Functional Science through the Gray Institute for Functional Transformation (GIFT). He is certified in Active Release Technique and Spinal Manipulation and is a TRX Suspension Training Specialist. Dr. Grahlman has spent his career treating athletes of all levels, from Ironman Champions and Olympians to marathoner moms. He consults for Triathlete, Men’s Health, My Fitness Pal and CBS News.

Joshua Grahlman, PT, DPT, FAFS

Physical Therapist & Entrepreneur

Expert Answer

Whenever you wrap anything, always start loosely. Also, start at the furthest away point of your body and overlap 50% of the bandage as you come up toward your body. That way, you don't create a tourniquet effect where you cut off blood flow to the area.

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Tips

Remove the bandage if the area begins to feel numb or tingling. This means that the bandage was wrapped too tightly.^{[12]
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Expert Source

Catherine Cheung, DPM
Board Certified Podiatrist

Expert Interview. 21 April 2020.}

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Take the bandage off twice a day to let blood circulate freely in the area for about 1/2 hour, then re-wrap the bandage.

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Buy more than one ace bandage so you have one to use while the other is being cleaned.

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The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

Let the blood in your foot circulate twice a day. Whenever your bandage starts loosening up and you want to re-wrap it, just shake your foot out a bit to get the blood moving.
You should still be able to feel your toes. If you wrap your ankle so tightly that you can't feel your toes, loosen the bandage up.
I've had a lot of success soaking a sprained ankle in warm water and epsom salt.

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