If you sprain your ankle, elevate it and ice it before you stabilize it. [2] X Research source Catherine Cheung, DPM. Podiatrist. Personal interview. 12 May 2020.
Starting at the mid-foot, wrap the pre-wrap around the foot, around the ankle and heel and up the leg until you reach a spot three inches above the ankle. Each strip of pre-wrap should overlap the previous strip by half. [5] X Research source Don’t worry if you miss a patch of skin around the heel as you wrap, this is not likely to cause any problems. Keep the pre-wrap tight, and try to use as little as possible.
Make sure that each layer of tape covers 50% of the previous layer. This helps to keep the anchor stable. The tape should be snug but not tight. You shouldn’t feel any pulling pressure on the leg as you apply the tape.
Do this twice more, to make a total of three stirrups. The stirrups should be side by side, not overlapping each other. The stirrups are necessary as they prevent the ankle from moving outwards, keeping it stable and preventing further injury.
Place a strip of tape at the front of the leg, towards the lower part of the shin bone. Pull the tape diagonally downwards toward the inside of the leg and wrap it around the back of the heel. Pass the tape under the sole of your foot (in front of the heel) and pull it back up over the instep until you reach the ankle on the opposite side. Do the same thing again, this time starting on the opposite side of the ankle. This balances the pull of the heel locks and prevents injury from both sides.
Once you have finished covering the gaps on the foot, you can continue to wrap the athletic tape around the rest of the ankle and leg, using the same strip-by-strip technique. Make sure the pre-wrap is entirely covered in the athletic tape — any gaps will serve as a weak point and potentially cause the tape to unravel. There should be minimal pulling pressure applied on the tape. The goal is only to cover the gaps, not to compress the foot with tape.
Check the nails for blood supply. Press on the nails and release. You should be able to see the nails return to pinkish color in less than two seconds. If it takes more than two seconds for the nails to turn pink, the taping is too tight. Numbness or loss of feeling is a sign that there is inadequate blood flow to the foot. A tight tape can compress the blood vessels of the foot and cause numbness. If the taping is too tight, you will need to undo it and wrap the ankle again.
Stay sitting down as much as possible, and use crutches to move around if necessary.
Apply an ice pack wrapped in a towel or cloth to the affected area. Don’t apply ice directly onto the swollen skin, as this can cause tissue damage. Apply the ice pack for 15 to 20 minutes at a time, 4 to 8 times a day for the first 48 hours following an injury. [13] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source
Make sure that you don’t wrap the bandage so tight that you restrict blood supply. If your toes feel cold and start to turn blue, you should re-wrap the bandage.
A regular or “low ankle” sprain occurs when the ligaments connecting the fibula to the foot are stretched or torn. This injury happens when you “roll over” on your ankle. This is the most common type of ankle sprain, and the recovery period is between 4 to 6 weeks. A high ankle sprain, on the other hand, is a more severe type of ankle sprain because it may take between 2 to 6 months to recover. In most cases, this injury happens when you twist out your lower leg and foot. [17] X Research source
Pain: Following an ankle sprain, the tissue surrounding the injury will release chemicals that stimulate the pain receptors. Swelling: Swelling occurs at the site of the injury due to internal bleeding. Additionally, swelling occurs because more blood is being pumped to the area to aid healing. Warmth: The skin surrounding the injured ankle is warm to touch, as the body tries to heat the area to kill potential bacteria that may cause infection. Redness: The skin covering the ankle becomes pinkish-red in color. This is evidence of increased blood supply to the area.
Grade I: Grade I is the mildest type of ligament injury, as the syndesmosis is usually only stretched or slightly torn. Symptoms of a grade I injury may include swelling, tenderness, and stiffness. Though the ligament is injured, walking is still possible. Grade II: Grade II sprains occur when the syndesmosis ligament is partially torn. The ankle is still somewhat stable but walking may be painful. There is tenderness, bruising, and swelling around the ankle. [20] X Research source Grade III: A Grade III sprain occurs when the syndesmosis ligament is completely torn. The ankle is no longer stable and feels wobbly. Walking is impossible or very difficult and may be accompanied by intense pain.
Sports are the most common risk factor when it comes to high ankle sprains. Injury may occur as a result of sudden and forceful motion, or when external force is applied to the leg. The sports that most commonly cause high ankle sprains include football, soccer, wrestling, hockey, basketball, and lawn tennis. [21] X Research source Certain medical conditions can make you more likely to sustain an ankle injury. For example, being overweight or obese puts greater strain on the legs for a prolonged period of time, making the ankles more prone to injury. Conditions which cause decreased muscle strength and bone integrity are also a risk factor for high ankle sprains.
