Compression on the injured area can help reduce swelling and pain.Wrap your ankle with an ACE bandage is the easiest way to do it.It's important to position your ankle correctly and keep it on for a long time to help heal it.Proper wrapping can help an injured ankle heal quicker and more effectively, while also making the recovery period more comfortable.
Step 1: The bandage should be pushed up.
Roll your bandage up if it doesn't come in a tight roll.Applying the bandage in a roll will make it easier to do in the long run.Roll up from the one end of the bandage.The end of the bandage is where you want the Velcro to end up.There are almost any pharmacy, big box store, or grocery store that sells ACE bandages.They can be found online.
Step 2: Put your foot at an angle from your ankle.
During the entire process of wrapping, keep it at this angle so that the bandage doesn't move or slip.It is best to wrap your foot in this position.The foot will be able to move a bit once the ankle is wrapped, so don't worry about it being at an uncomfortable angle.
Step 3: The bandage should be wrapped around the ball of your foot.
Next to your toes, place the end of the bandage.While you wrap the bandage around the foot, hold the end with one hand.When the bandage is back around the top of the foot, you can tug it to keep it taut.
Step 4: Wrap around the arch of your foot.
It takes about 3 or 4 wraps to cover this area.Wrap this area completely because it gets a lot of movement when you walk or put pressure on it.If you don't cover an area on the first pass, wrap back and forth a few times until you can no longer see any skin.
Step 5: Move from your foot to your ankle.
The wraps should be moved from the back of the arch, over the heel, and to the bottom.To help secure the bandage in this area, go back and forth over it a couple of times.It's difficult to keep the bandage from slipping.It likes to move up or down.The exposed skin at the back of the heel won't prevent the bandage from giving proper compression and stability.
Step 6: Wrap up the ankle bone.
If your injury is right at the ankle, you want the wrap to end about 3 inches above your ankle bone.To anchor the bandage, do a couple of wraps at the top.The bandage should stay in place because it will keep light pressure on the injured area.It may take a few tries to get your wrap to end correctly.The amount of turns you do over the foot and ankle depends on how long your bandage is and how tightly you wrap it.Make sure you aren't wrapping it too tightly.Depending on how much compression feels comfortable, you may need to loosen or tighten the wrap.
Step 7: Wrap the layers around each other.
As you walk around your foot and ankle, make sure that the elastic overlaps the last layer you made.This will help make sure that the bandage stays in place and that there is the right amount of compression applied to your injury.The toes are the only part of the body that you should not expose.If there is movement at the ankle, it's fine.
Step 8: Wrap the bandage tightly so that it doesn't get tight.
A small amount of compression should be put on the ankle by wrapping an elastic bandage tightly.If you experience any of these things, loosen the bandaging you have done and continue with a looser wrap.If your injury causes swelling, the bandage can get tight.Take off the bandage and re-wrap the area if you start to feel unwell.
Step 9: If you have a small injury, use anACE bandage.
Minor injuries to muscles and tendons can be helped by the use of ace bandages.They support the area, but not completely.If you lightly twisted your ankle but are certain you have not broken anything, you can wrap it in an ACE bandage.
Step 10: After getting medical care, use an ace bandage.
Major injuries, such as those that swell, bruise, or are extremely painful right away, should be assessed by a medical professional.If you wrap the injured area and wait for it to heal, you may end up with a serious injury or not healing at all.A doctor will be able to assess whether or not you have a break, and what type of treatment will help you heal most successfully.If you have a mild fracture, your doctor may suggest wrapping the area in an ace bandage until you can get a cast put on it.
Step 11: The wrap should be on for at least 4 days.
It's important to give your ankle a lot of time to heal before you stop wrapping it.Having a bandage on will help remind you to treat minor sprains gently as you use it again.It doesn't mean that the injured area needs to be wrapped every moment.If you need to clean the area, you can let the skin breath for a few minutes every day.
Step 12: After a few days, use your ankle gently.
It's important to use your ankle again as soon as possible so that you don't lose strength and flexibility.Get it moving by flexing it.Put a small amount of weight on it if that doesn't hurt.This doesn't mean that you should put your whole weight on it or do strenuous activities, it simply means that the ankle needs to be moved to make sure it maintains strength as it heals.At this time, your ankle won't be fully healed.It might take months to recover completely.
Step 13: Rest as much as you can.
It's not enough to wrap your ankle and keep it from moving if you use it too much.It's important to stay off the ankle while it heals.crutches are a good option if you need to move around for more than a short time.
Step 14: It's a good idea to elevate your ankle for a while.
Put your feet above your heart if you are lying down or sitting down.The easiest way to do this is to prop your ankle up under pillows.It can be helpful to do this for at least 2 days after you hurt your ankle to promote circulation.levating the ankle reduces swelling because it prevents fluids from pooling.
Step 15: The ice is frozen.
Icing your ankle will reduce swelling and pain.Put a towel on your ankle and apply a cold pack.You can use a bag of ice or a pack of frozen vegetables.It's important to keep the ice from getting too cold, as this can cause skin damage.Adding an additional barrier is a good way to keep the cold out.
Step 16: If it's necessary, take an over-the-counter pain reliever.
If your ankle hurts or you have swelling, a pain Reliever can help.Ibuprofen and naproxen can be used to relieve pain and reduce swelling at the same time.Dosing directions can be found with your medication.Talk to your doctor if you need more pain relief than is recommended.
Step 17: If necessary, get medical care.
If your ankle is discolored, swollen, or hurts right after you hurt it, you should get emergency medical care.If you have been wrapping your ankle for more than 2 days and it hasn't improved, contact your doctor and have it looked at.