When it comes to sports or any physical activity, it is common to encounter injuries. Ankle sprains are one of the most common injuries that can occur during any physical activity. Ankle sprains can cause severe pain while standing or walking, and it can take weeks or even months to fully heal. Therefore, it is essential to know the proper way to strap an ankle to prevent or recover from an injury. In this article, we will guide you through the proper steps of ankle strapping.
Before you start
The first thing you should do is to make sure you have all the necessary materials ready:
- An elastic bandage (preferably 2 inches or 3 inches wide)
- A pair of scissors
- A sheet of adhesive tape
- A felt or foam pad (optional)
Once you have all of these materials, you can begin strapping your ankle.
Steps to strap an ankle
Step 1: Preparing the ankle
The first step is to prepare your ankle for strapping. If you have an open wound or a severe injury, you should seek medical attention first. If you have a mild to moderate ankle sprain:
- Clean the area around the ankle.
- If necessary, place a felt or foam pad over the ankle bone to prevent rubbing or irritation.
Step 2: Anchoring the elastic bandage
Hold the elastic bandage just above your ankle bone with your opposite hand. Wrap the bandage around your ankle turning inward towards the arch of your foot. Then, wrap the bandage around the foot's sole and pass the bandage across and over the top of your foot. Cross over your foot and ankle and continue wrapping the bandage, guiding the bandage diagonally upwards towards your calf. Make sure to keep the bandage taut but not too tight to avoid reducing circulation.
Step 3: Finishing the strapping process with adhesive tape
Cut a piece of adhesive tape into thinner strips and place them on the ankle to avoid pins or wrinkles in the bandage. Apply an anchor strip at the base of your toes, then a stirrup strip by starting under your foot and continuing upwards, around your ankle bone, then downward. Finally, add a figure-eight strip by crossing the front of your ankle, wrapping around the back of the ankle bone, and then crossing over again on the top of your foot.
Conclusion
If you play sports, exercise regularly, or engage in any physical activity, it is always possible to suffer from ankle sprains. Knowing how to strap your ankle can help prevent injury and aid in recovery. Use this guide to prepare and strap an ankle for a mild to moderate sprain. Remember to consult with a medical professional before starting any strapping process.
