How to Wrap a Sprained Ankle: Bandage and Tape Methods (Infographic)

how to wrap a sprained ankle with bandage or tape

I need to be completely self-reliant when I go hiking or camping in the wilderness. That means having a mini first aid kit and knowing wilderness first aid. It’s highly unlikely that I’ll have to treat a snake bite or improvise a stretcher. However, sprained ankles are very common hiking injuries and it is something you should absolutely know how to treat.

I keep an elastic bandage in my first aid kit for sprains, but you can also improvise a bandage out of strips of t-shirts, or use tape to wrap a sprain.  Here’s how to do it.  There are detailed instructions below the image.


how to wrap a sprained ankle with elastic bandage or tape


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How to Wrap a Sprain

with an Elastic Bandage

1. Initial Wrapping

Wrap once around the ball of the foot, ensuring the bandage lies flat without any twists. Then, wrap around the arch of the foot to provide support. Next, continue wrapping up towards the ankle.

Tips:

  • Keep the bandage rolled up to make wrapping easier and more controlled.
  • Avoid wrapping too tightly to prevent cutting off circulation. If your toes become cold or numb, loosen the bandage.

2. Figure-8 Pattern

Wrap the bandage in a figure-8 pattern by bringing it around the ankle and then down towards the ball of the foot. This creates a supportive and stable structure.

Tips:

  • Make sure each wrap overlaps the previous one by about half the width of the bandage to ensure even compression.
  • Check that the bandage remains smooth and wrinkle-free to avoid pressure points.

3. Continue Wrapping

As you continue with the figure-8 pattern, gradually move the bandage towards the heel when wrapping down, and towards the ankle when wrapping up. Repeat this process until the entire bandage is used and the foot is fully covered.

4. Securing the Bandage

Secure the end of the bandage with the clips or tape, or tuck the end underneath the wrapped layers to keep it in place.

Wrapping a Sprain with Tape

You will need 14 pieces of tape to wrap a sprain with tape. Medical tape is best; if using duct tape, rip it in half lengthwise. Note it will not be fun to remove duct tape from hairy legs!

1. Initial Landmark

Wrap the first piece of tape around the ankle, about 2 inches above the ankle bone. This serves as a landmark and anchor for the rest of the tape.

Tips:

  • Make sure the skin is clean and dry for better adhesion.
  • Press the tape firmly but avoid wrapping too tightly.

2. Creating the Stirrup

Create a “stirrup” by applying tape from one side of the ankle, under the arch of the foot, and up to the other side of the ankle. Apply two more stirrups, one on each side of the first. They should overlap slightly. Wrap another “landmark” piece of tape around the ankle to keep the stirrups in place.

3. J-Shaped Tape Application

Starting on the uninjured side of your ankle, apply three pieces of tape in a J-shape. These should start above the ankle bone, wrap around the heel, and end back at the starting point. Overlap each piece of tape slightly for better stability.

4. Applying Figure-8 Pieces

Still starting from the uninjured side, apply three pieces of tape in a figure-8 pattern, wrapping around the ankle and ending under the arch of the foot.

Tips:

  • Make sure the tape is applied firmly but not too tight.
  • The figure-8 pattern provides additional support and restricts movement to aid in healing.

Sources:

Sources:

https://www.health.harvard.edu/pain/recovering-from-an-ankle-sprain,
https://uhs.berkeley.edu/sites/default/files/anklesprains.pdf,
https://health.uconn.edu/msi/clinical-services/orthopaedic-surgery/foot-ankle-and-podiatry/ankle-sprain/,
https://www.hss.edu/conditions_ankle-sprains-types-treatments.asp,
https://www.healthyhorns.utexas.edu/HT/HT_anklesprain.html

About the author /


Diane Vukovic grew up camping and backpacking in upstate New York. Now, she takes her own daughters on wilderness adventures so they can connect with nature and learn resiliency. With dozens of trips under her belt, Diane is an expert in minimalist camping, going lightweight, planning, and keeping her kids entertained without screens.

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