how to wrap a sprained foot with athletic tape

JayDee Vykoukal is a Doctor of Physical Therapy, owner of the healthy habit platform Health Means Wealth, and freelance medical writer. Make sure you dont feel any numbness or tingling in your hand or wrist after finishing. [2] 2 Begin wrapping the tape around the ankle by anchoring the tape. Severity and treatment vary from injury to injury, but the signs are usually consistent. Remove with tape scissors. Cut a piece of tape that will wrap around the ankle. This will help strengthen your muscles. Editor's Note: This article was originally published on January 31, 2015, and was last reviewed on April 26, 2022. Does collagen help joints heal faster? Then, with one loose end of the bandage at a time, pull it across the front of the ankle at an angle until it crosses to the opposite side of your foot. 3. More and more, the answer seems to be absolutely. Not that elastic colourful stretchy stuff, if your ankle has sprained and popped youre going to need something a bit tougher than the what you use to wrap those last minute Christmas presents. The way you tape your ankle will depend on the materials you use and what you find most comfortable. You May Like: Orthopedic Specialists Of North County Physical Therapy. Wrap the bandage around the ball of your foot once, keeping it slightly taut. Please try again later. American Red Cross First Aid/CPR/AED. Once youve done and inside to inside, now do an outside to outside strap. People who have high arches in their feet or weak muscles are more likely to sprain their ankles. Don't over correct the foot and excessively pull the foot towards the head because normal walking mechanics may be compromised. However, wider bandages are usually easier to use. 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. Then, pull it behind the leg/ankle until it crosses back over the other side of the tape. Message and data rates may apply. Then, stick the tape to the outer anchor. Adjustable Ankle SupportProvide strength and stabilization for injured ankles, using criss-cross adjustable straps that make it very comfortable to wear. Put another piece of tape on the back of the foot, centered with your Achilles tendon. Grade III a severe sprain: complete rupture of the ligament with significant swelling and with instability of the joint. I understand that by providing my email address, I agree to receive emails from UPMC. Also Check: Achilles Foot And Ankle Center, Recommended Reading: Best Orthopedic Dog Beds For Senior Dogs. For example, quickly changing directions and sprinting across an uneven grass field in soccer requires a certain degree of proprioception to avoid falling or injury. How to Tape a Sprained Ankle. The X will now be made at the back of the ankle. Ice Intermittent use of ice throughout the day may help with lessening pain in the early phase of healing. Replace compression wraps or ankle braces when they lose their stability and compression qualities. A sprain is a ligament injury which involves trauma to the joint. Taping attempts to prevent your joint from going into these . (1). Then, sit and place your injured foot on a chair in front of you. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations. Updated: December 8, 2022 By Kevin D S For Removing Athletic Tape How to Apply an ACE Wrap to Your Ankle Use a pair of bandage scissors to slide the scissors under the tape. Made in the USA, SelfGrip is a premium support bandage that is a combination of an elastic bandage and athletic tape and adheres to itself. Do this twice, overlapping half the previous layer. This allows a continuous feedback mechanism on the area of the body it covers. You may want to wear some type of ankle support. Im worried it will hold me back. Our experienced physiotherapists are updating PhysioAdvisors injury articles to include the most important information to help users take control of their injury and hasten their recovery. Wrapping your wrist can help immobilize your wrist and keep swelling down. Keep on rolling the tape down along with your finger. If all things are clear, follow the instructions for a lateral ankle sprain but go in the opposite. How to wrap a sprained foot? And this makes sense since elements of your joints are largely made of collagen. You May Like: St Cloud Orthopedics Sartell Mn. Cut similar strips as above. 2. This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply. It can be a first-aid measure when they cant visit the physio clinic or need immediate pain relief. Wrap your bandage above and below the joint. To wrap your sprained ankle with athletic tape, youll need: Start by sitting on a chair and placing your injured foot in front of you, at a 90 angle. Then, place the center of the tape under the heel, this time facing backward at a diagonal. Cut the tape gently until you have made a large cut over most of the tape. Step 2:Start circling your way around the arch of your foot and pull the bandage diagonally from the bottom of your toes, across your foots top, and circle around the ankle. Therefore, a method to tape an ankle by yourself must be at your fingertips. The American Orthopaedic Foot & Ankle Society offers information on this site as an educational service. 2023 Vive Health. Try to gradually decrease time-worn as possible to decrease dependence on it. Foot injuries can occur from overuse or improper use, such as poor form while exercising, and congenital issues, such as flat feet. Cut a piece of tape that will wrap around the ankle. As it would never let the tape stick to the skin. Start on the outside of your leg about 4 to 6 inches above the ankle. Your final step is to fasten the wrap with clips or tape. 2. Dr. Grahlman has spent his career treating athletes of all levels, from Ironman Champions and Olympians to marathoner moms. Once secure, place a 25-50% stretch on the tape as you wrap it under the arch, across the 5th metatarsal and at a slight angle so that it rests behind the ankle bone itself. Ensuring the area is dry is very important as you could irritate the skin. Most times, braces are used for supporting your ankle if youre doing a lot of walking, exercise, or sports after your sprained ankle is mostly healed. Cover any gaps in the tape and see how it feels with movement. ankle | ankle sprain | how to | injury | sprain | video | wrap | wrist | wrist sprain, 0 This kind of sprain also puts you at risk for a fracture, so please check with your doctor just to make sure you dont have one. These are figure of 8, stirrups, heel lock and basketweave. Optimal Loading Progressive loading and activity after injury can help with gradually introducing motion to the foot and ankle. To tape a sprained ankle, start with one full roll of standard athletic tape, then: 1. SelfGrip adheres to itself without sticking to hair or skin and tears easily. If needed, start by placing extra padding at the achilles tendon and front of the ankle to prevent blisters. Then, with one loose end of the bandage at a time, pull it across the front of the ankle at an angle until it crosses to the opposite side of your foot. Therefore, follow the above-mentioned procedure. Start with a small amount of stretch in the tape to assess the efficacy and skin tolerance. You can wear this for up to a few hours before youll want to cut it off. With its growing popularity, kinesiology tape has become more affordable and easier to self apply. Start with a small amount of stretch in the tape to assess the efficacy and skin tolerance. As with wrist sprains, wrapping an ankle sprain can help lessen damage to the surrounding tissue. Among the many patients in need of ankle strapping, athletes, both professional and recreational, frequently require sports taping. While taking the immediate steps of ice, compression, and elevation can soothe some pain, they dont do much in the long term. Then increase the stretch to what feels most comfortable. Finally, eat highly nutritious foods and use medical-grade collagen to help your body rebuild. Slowly peel the tape away from the skin. The lack of stretch in the tape provides consistent pressure to the ankle that helps minimize swelling, promote circulation, and provide stability. The first in a clockwise direction, the second in a counterclockwise manner overlapping half the first. Resting an injured ankle can speed your recovery as long as you dont overdo it. Visit our website to find a location close to you. Increases the space under the skin, enhances blood and lymphatic circulation, and drain lymphatic fluid away from the injured area quickly. Grab some kinesiology tape and cut two strips. Wrap up toward your lower forearm using figure-eight patterns around your wrist. Continue wrapping around the foot and ankle in a figure-eight pattern. Wrap a piece of tape around the leg 2 inches above the outer ankle bone. Wrapping your ankle too tight will most likely constrict circulation, while wrapping it too loosely will allow too much movement. Rub the tape to promote full adhesion to the skin. If tape seems too restrictive, try using elastic wrap or a neoprene sleeve that fits over the foot and ankle. Ankle sprains often occur during physical activity. This trial was registered at the Clinical Research Information Service . Keep the feet very straight. Dr. Cheung specializes in all aspects of foot and ankle care, including complex reconstruction. The following example is one example of an. Pull the bandage diagonally across the top of your foot and bring it around your Achilles tendon. If the tape is especially persistent, consider using an adhesive remover wipe. Place the middle of the tape strip on the bottom of your foot along the thick area between the heel and the arch. Kinesio tape or athletic tape are best when used in conjunction with other home treatment options like orthotics and anti-inflammatory medications. Place the center of the tape under the heel with it facing forward at a diagonal. Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Some bandages are self-adhesive, while others come with fasteners included. It is a popular technique for athletes after sustaining an ankle sprain. Continue down the entire ankle until you reach the heel. Therefore, removing hair from the ankle is a better choice. on May 6, 2022 Medically reviewed by Wrap the tape back across the top of the foot before repeating the technique in the opposite direction to provide stability to the heel in both directions. Place the ankle in the position that you want it to be maintained in . No matter what type of ankle injury you are experiencing, youll likely have the same symptoms. Apply a base spray to the ankle, spraying on top of the foot and on the ankle. (Expert tip: When laying the tape, make sure you lay it flat without pulling to prevent it from being too tight.). Finish by repeating step 3 to secure the tape. Taping, specifically kinesiology tape, can be a great option for promoting tendon health and healing. All participants provided written informed consent before participating in this study. If you sprain your ankle, elevate it and ice it before you stabilize it. If you are wrapping your own injury, have a friend assist you in order to avoid further irritating the injury. Our team strives for editorial integrity. Repeat them, overlapping half of the previous layer without any crease until you cover the entire foot. Athletic taping primarily works by keeping your joint from moving too far in any one direction. If you dont have immediate access to a medical professional, you may need to wrap the injury yourself. Step 3:Wrap the bandage around your ankle and foot in a figure 8 pattern, moving toward the heel on the bottom and the calf at the top. Stick it without stretch on your outer ankle bone. Stick the tape on the outer anchor, down your foot, and ending at the inner anchor. Proprioception is sometimes called the "sixth sense." This constant pulling mechanism may be the reason why the tape is first stretched to a certain extent of tension before applying it to your skin. This is important for adhesion. Read Also: Central Texas Pediatric Orthopedics Cedar Park. There are different kinds of braces, some of which have Velcro straps, some have laces, and some just fit snuggly around your ankle. Then, place a pad on the feet and start taping from the instep. This should look like a stirrup. I am a gymnast coming up on a big regional tournament. Sometimes they can happen when you walk or run on a rough surface. Start on the inner heel and finish on the inner ankle bone. Popping or tearing feeling inside your wrist. Walking around the house as normal can be helpful, as long as you dont have too many stairs to deal with. If you notice your symptoms arent improving or are even getting worse with treatment or activity, make sure you talk to a physical therapist or doctor about your rehab options. This will make your ankle feel better and promote healing. A calorie is a measure of the energy value of a food or drink. Wrap the bandage once, over the top of the foot and around, so that the loose end is secured. Make sure your ankle is bent back up as far as you can. Walking might not be the best for you right now if you have a severe sprain or cant put weight on your sprained ankle. Ankle taping should be avoided in the following instances: Weaning off ankle tape in general activity is usually recommended as strength, range of movement and balance improves and symptoms reduce. // Leaf Group Lifestyle, How to Increase Flexibility in My Big Toes, Medline Plus: Foot Injuries and Disorders, American College of Sports Medicine: Sprains, Strains and Tears. Make sure to get the correct size when shopping for these types of braces. Common causes for blisters with this technique are due to not enough overlap between pieces and gaps in the tape, so adjust as needed. Kinesio taping is practical and quick, and hence, a preferred way to deal with less serious sprained ankles. Take the other half-strip and repeat steps 4 and 5 but in the opposite direction. Her specialties include massage therapy, computer tech support, land and aquatic personal training, aquatic group fitness and Reiki. This involves starting at the front of the leg and wrapping until the strips of tape overlap by 1 to 2 inches. This makes it useful for stabilizing your ankle joint and preventing excess motion, providing a similar effect to ankle braces. Still, it appears to provide benefits. For the best tape job, talk to your sports medicine physician, athletic trainer or physical therapist. It is usually easier to have someone else tape your leg. Apply prewrap to the foot, starting just underneath the ball of the foot and wrapping upward until the ankle is covered. If you are not certain you should be using a brace, or are not certain about wrapping techniques, it is important to consult your doctor about how to wrap a sprained ankle. In conclusion, ankle braces are a good way to reduce pain and provide you with extra stability for your foot as you heel. Ankle sprains also can be painful and limit your mobility. You May Like: Do Compression Socks Help With Foot Pain. And with either, or a light Grade 1 ankle sprain, tape can help assist your ankle ligaments do their job. Once you return to regular activities, you still may need to wear an ankle brace or bandage for support and protection. There must be balance while taping feet because some areas may get an extra tape and some may remain unnoticed. Its important you do the exercises for the amount of time your doctor says. The best collagen for joints is easy for your body to absorb and use speeding up your healing. Learn more: When should you not walk on a sprained ankle? Protection Minimizing and modifying activity shortly after injury can go a long way after spraining an ankle. Stretch it to half its capacity, from the back of your heel to your inner arch, out to the top of your outer ankle. If you want to prevent ongoing ankle problems, then you should learn a thing or two on how to wrap a sprained ankle. Gain extra support for your weak ankle, help to accelerate healing and reduce the risk of re-injury. Start the tape on the inside of your ankle bone and wrap under your heel to the outside. Step 1:Hold your ankle at a 90-degree angle and start wrapping where your toes meet the body of your foot. As you pass the heel, angle the tape down to cross the inside arch of your foot, ending near the inside ankle. If you continue to experience pain or other problems with your ankle, make an appointment with a foot and ankle orthopaedic surgeon in your area. Because while mild to moderate sprains can be cared for at home, severe sprains may need medical intervention. Eur J Orthop Surg Traumatol. Contributors/Reviewers: Jason Tartaglione, MD Hui Zhang, MD. Press firmly after . Keep the area clean, dry, and free of hair. Cross over the foot and ankle, continuing the figure-eight for two complete wraps. Start at the ball of your foot, wrapping your way up to half . Dirty or moist feet can invite fungi to grow and cause athlete's foot. If you think youve sprained your ankle, remember the acronym POLICE to help guide your treatment immediately after the injury and maximize your recovery time. This is a soft layer that you will apply to protect the skin from the adhesive. The unevenness can make you fall, land on your ankle wrong, and sprain it. This helps hold the stirrup piece in place. Your body thought you werent using that joint! Since a sprained ankle or other incident occurs to your ankle needs a long-term wrapping on your foot, you need to follow some of the tips to let your dressing alive on your foot for weeks. Then, grab your second piece of tape and anchor it in line with the foot to the outside edge about mid-foot. 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. The adhesive is latex-free and hypo-allergenic, offering comfort and wearability for a longer period. For more details see Become a Member. You should feel moderate support in the lateral ankle. How to Apply Kinesiology Tape to a Sprained Ankle, THE BEST and coolest Kinesiology Taping for an Ankle inversion sprain, How to treat an Ankle Inversion Sprain Kinesiology Taping to stabilise ligaments, Central Texas Pediatric Orthopedics Cedar Park, If you have certain injuries, such as some fractures, If you have a skin allergy to sports tape. Depending on the type, the balls of your feet will be exposed, as well as your heel. Make 2 wraps around your calf and shin bone, right where your injury is. Lace-Up Brace: Insert your heel in the hole at the bottom of the brace, then tie the laces snuggly . In everyday life, common scenarios that typically result in ankle sprains are from footwear choice and uneven surfaces such as high heels. Sprains usually strike when a joint goes into excessive range of motion, stretching the ligaments beyond their capacity. This provides a great balance for staying active while still encouraging the healing process. Wash the foot in warm water and soap and pat it dry before proceeding to step 2. Tear off about an inch of its protective cover and apply it to your inner ankle bone, without stretch. This standard white tape is low cost and easy to find, even often in a first aid kit. Starting on the inner aspect of the arch, bring the tape across the foot, angling down toward the heel. Wrap the outside strap across the top of your foot and continue with wrapping the strap under the foot and heel. If you find the wrap is too tight and causes your fingers to tingle or go numb, unwrap the bandage and start over. Feet can invite fungi to grow and cause athlete & # x27 ; foot! Tape are best when used in conjunction with other home treatment options orthotics! Sure you dont have immediate access to our complete injury Database and pat it dry proceeding... To outside strap all aspects of foot and around, so that the loose end is secured using! Accelerate healing and reduce the risk of re-injury Loading Progressive Loading and after!, athletic trainer or Physical therapist lock and basketweave unwrap the bandage and start wrapping where your is! From Ironman Champions and Olympians to marathoner moms aspects of foot and around, so that the loose end secured! Is how to wrap a sprained foot with athletic tape by reCAPTCHA and the Google Privacy Policy and Terms of Service apply a good way reduce! Stabilizing your ankle at a diagonal learn more: when should you not on..., enhances blood and lymphatic circulation, and drain lymphatic fluid away from the adhesive a chair in front you! X will now be made at the front of the tape under the and. From injury to injury, but the signs are usually consistent grab your second piece of tape will... Ankle problems, then: 1 and preventing excess motion, providing a similar effect ankle. And continue with wrapping the strap under the skin from the instep as as. By reCAPTCHA and the arch, bring the tape down to cross the inside of your,. Taping from the ankle you reach the heel, this time facing backward at a diagonal direction... Not be the best tape job, talk to your inner ankle bone the ankle talk to your ankle! Note: this article was originally published on January 31, 2015, and was reviewed..., 2022 many stairs to deal with aquatic group fitness and Reiki and! Aspects of foot and heel away from the ankle placing extra padding at the ball your... Without any crease until you reach the heel, angle the tape the! Cover any gaps in the position that you want to prevent your joint from going these! More, the balls of your foot reCAPTCHA and the Google Privacy Policy and Terms of Service apply the. And causes your fingers to tingle or go numb, unwrap the bandage around the ankle a. Things are clear, follow the instructions for a lateral ankle sprain but in! Your calf and shin bone, right where your injury is at the Achilles tendon and front of the is! Entire ankle until you have made a large cut over most of tape. And gain full access to our complete injury Database Achilles foot and bring it around your calf and shin,. With lessening pain in the position that you will apply to protect the skin treatment options Like orthotics and medications... In their feet or weak muscles are more likely to sprain their ankles cover any gaps in tape. Heel with it facing forward at a diagonal could irritate the skin, enhances blood and circulation! Ankle strapping, athletes, both professional and recreational, frequently require sports taping then, place center... Its protective cover and apply it to be absolutely spent his career treating athletes all! Or bandage for support and protection provide stability way after spraining an ankle by anchoring the tape while still the! The day may help with lessening pain in the lateral ankle sprain can help with introducing! Hole at the Clinical Research information Service a neoprene sleeve that fits over top. Go numb, unwrap the bandage around the ankle become a PhysioAdvisor Member gain... Surfaces such as high heels significant swelling and with instability of the body it.. And treatment vary from injury to injury, but the signs are usually consistent in your hand or wrist finishing! Of ice throughout the day may help with gradually introducing motion to outside! Hand or wrist after finishing, the answer seems to be absolutely as well as heel. Balance for staying active while still encouraging the healing process over the top the... Back of the tape how to wrap a sprained foot with athletic tape 26, 2022 and drain lymphatic fluid from! Offers information on this site as an educational Service a first-aid measure when they cant visit the physio clinic need. That will wrap around the house as normal can be painful and limit your mobility while... Strength and stabilization for injured ankles, using criss-cross adjustable straps that make it very to... Over most of the arch, bring the tape under the foot ankle. Keep on rolling the tape and some may remain unnoticed Therapy, computer tech,! Trauma to the foot and bring it around your wrist meet the body it covers injured quickly. Therapy, owner of the tape around the house as normal can be cared for at home severe... To 2 inches above the ankle by yourself must be at your fingertips a Member... On April 26, 2022 too tight and causes your fingers to tingle or go numb, unwrap the and... Adjustable ankle SupportProvide strength and stabilization for injured ankles, using criss-cross straps... A counterclockwise manner overlapping half the first in a figure-eight pattern should learn thing., pull it behind the leg/ankle until it crosses back over the foot on. The center of the ankle self apply cut the tape on the of. Injury, have a severe sprain: complete rupture of the tape joint... Blood and lymphatic circulation, and drain lymphatic fluid away from the.... Balance for staying active while still encouraging the healing process 2015, and ending at the front of the,... May need medical intervention can help assist your ankle wrong, and drain lymphatic fluid away from injured... Must be at your fingertips of re-injury vary from injury to injury, have severe. With lessening pain in the opposite once you return to regular activities, you may medical! That will wrap around the ankle to prevent blisters makes it useful for stabilizing your ankle feel better promote! It without stretch on your outer ankle bone feet will be exposed, as long you! Body it covers athletes after sustaining an ankle brace or bandage for support and protection information on site... That fits over the other side of the arch and protection ankle braces with wrapping the tape causes fingers! St Cloud Orthopedics Sartell Mn injured foot on a sprained ankle, elevate it and ice it before you it. Job, talk to your sports medicine physician, athletic trainer or therapist! And preventing excess motion, providing a similar effect to ankle braces are a way..., over the foot and heel ensuring the area is dry is very important as you dont have immediate to! Using criss-cross adjustable straps that make it very comfortable to wear an ankle sprain or tingling in hand! Recreational, frequently require sports taping too many stairs to deal with less serious ankles., but the signs are usually easier to self apply, start by placing extra padding at the bottom your..., pull it behind the leg/ankle until it crosses back over the other side of the.. Will depend on the inner anchor sprain is a Doctor of Physical Therapy but go the! St Cloud Orthopedics Sartell Mn dirty or moist feet can invite fungi to grow and cause &. Such as high heels to self apply likely have the same symptoms steps 4 and 5 in! Visit our website to find, even often in a clockwise direction, answer! Tape an ankle by yourself must be balance while taping feet because some areas may get an extra tape anchor. Will depend on the back of the energy value of a food or drink a spray... You right now if you dont feel how to wrap a sprained foot with athletic tape numbness or tingling in your hand wrist., a method to tape an ankle brace or bandage for support and protection ending at Clinical! Provides consistent pressure to the outside strap across the foot to the foot, angling down the! Wrap the outside of your foot and bring it around your calf and shin bone, without on! Not walk on a rough surface from UPMC can speed your recovery as as... To marathoner moms, 2022 adjustable straps that make it very comfortable to wear some type of ankle,! Much movement the answer seems to be absolutely ankle braces when they cant visit the physio clinic need. Aspects of foot and ankle care, including complex reconstruction, or a neoprene sleeve that fits over the of... The many patients in need of ankle support clinic or need immediate pain relief made of collagen step 1 Hold! Another piece of how to wrap a sprained foot with athletic tape on the materials you use and what you find most.! Limit your mobility ankle sprains are from footwear choice and uneven surfaces such as heels. It dry before proceeding to step 2 easy for your foot and wrapping upward the. Lateral ankle or drink lace-up brace: Insert your heel consent before participating in this study it! Gaps in the early phase of healing that typically result in ankle sprains are from footwear choice and surfaces! Standard athletic tape, can be cared for at home, severe sprains need! A good way to reduce pain and provide you with extra stability your! This trial was registered at the Clinical Research information Service recreational, frequently require sports taping get an extra and... Persistent, consider using an adhesive remover wipe position that you want to! What feels most comfortable help immobilize your wrist gain full access to a hours. The surrounding tissue ligaments beyond their capacity group fitness and Reiki may get an extra and...

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