How to Strap an Ankle Sprain?

Hurting your ankle can stop your whole day. Even a small twist can swell up, turn colors, and make every step painful. But you don’t have to just sit and wait for it to get better. Learning how to strap an ankle sprain can help you feel better faster and protect it from getting worse. Let’s walk through different methods of strapping an ankle sprain step by step.

Does Strapping Help a Sprained Ankle?

Yes, it really does. Strapping helps hold your ankle in place so it doesn’t move too much while it’s healing. When you strap an ankle sprain the right way, it keeps the swelling down and gives your muscles and ligaments the break they need. Strapping gives your ankle a little shield so it can rest and recover without surprises. You can visit a professional foot and ankle clinic Phoenix for a strap.

How to Strap an Ankle after a Sprain?

Let’s go through the steps and strap an ankle sprain. You can use athletic tape for this one. It’s firm and holds the ankle steady.

1. Sit in a comfy chair. Put your leg up on another chair. Your ankle should be at a 90-degree angle. That means your foot is flat, not pointed up or down. Keep it relaxed.
2. Grab your supplies. You’ll need an athletic tape (not stretchy), something soft for under the tape, like pre-wrap or even a sock with the toe cut off, and scissors.
3. Start by wrapping the pre-wrap around your ankle. Go from just above the ankle bone, down under your foot, and up again. Don’t pull too tight. It’s just to keep the tape from rubbing your skin.
4. Now, take your athletic tape. Put one strip around your lower leg, about 2 inches above the ankle bones. This is your top anchor. Then, put one strip around your foot, just in front of the heel. That’s your bottom anchor. These two strips will hold all the rest of the tape in place.
5. Time for the stirrup. Stick one end of the tape on the inside of your leg, up high by the anchor. Pull it straight down, under your heel, and back up the outside of your leg. Stick it to the top anchor. You just made a sling under your foot. Do this two more times, each one a little to the front or back of the first.
6. Do the figure-8. Start at the inside of your ankle, near that bony bump. Go under your foot, up around the outside, then around the back of your leg, and down again. Make it look like a big 8 around your ankle. This keeps the ankle from rolling sideways.
7. Do the heel lock. Start behind your leg, bring the tape down over the outside of your heel, under your foot, then cross it back around to the inside of your ankle. Repeat this on the other side. Do it a couple of times each way.
8. Finish it off by covering any gaps with short strips of tape. Make it smooth, not bumpy. Your foot should feel supported but not squeezed.
9. Stand up. It should feel tight but not painful. If your toes go numb or turn blue, take it off and try again, not so tight.

How to Strap an Ankle with Ligament Damage?

Okay, now this method is for more serious injuries. Maybe you heard a pop, or your ankle is really swollen and hard to move. Ligament damage often refers to Grade II–III sprains or even partial ligament tears. Taping may be tighter and more restrictive, include more layers or rigid tape, and may require a brace instead of tape, depending on severity.

You can still strap an ankle sprain with ligament damage, but you need to be more careful:

1. Everything starts the same. Sit down, leg up, ankle at 90 degrees. Clean skin, no lotion. Use pre-wrap.
2. Now, we add more anchor strips. Put two or three strips around your leg, going up about 3 to 4 inches higher than before. You want to support the area above the ankle, too.
3. Use your tape to make 4 or even 5 stirrups. The first one goes right down the middle, under the heel. Then, one toward the front of your foot. Then, one toward the back. Keep layering. This holds the ankle from moving side to side.
4. Make two figure-8s. Wrap one, then go back and do another right on top. This adds support in two directions.
5. Do heel locks again, but more of them. At least four total. Two from the outside, two from the inside. Cross that tape over and around like you’re building a strong net for your ankle.
6. Some people add another layer of wrap over the whole thing for even more support.

When you strap an ankle sprain with ligament damage like this, it almost feels like a brace. But you can still move your toes and some of your feet. That’s the goal: firm but not frozen.

How to Strap a Sprained Ankle with Kinesiology Tape?

The kinesiology tape is stretchy. It moves with your skin. It won’t hold your ankle tight, but it helps with pain, swelling, and movement. Let’s strap an ankle sprain with kinesiology tapes:

1. Cut three strips of kinesiology tape about 10 inches long. Round the corners so they don’t peel up.
2. Make sure your ankle is clean and dry.
3. Take the first strip. Stick one end on the inside of your ankle bone. Then, stretch it under your heel and stick the other end on the outside of your ankle. This makes a sling that supports from underneath.
4. Take the second strip and make an “X” over your ankle. Start on the top of your foot, go up and around the ankle bone, and stick it above the heel. Do this again in the opposite direction for the other half of the X.
5. The third strip goes from the side of your foot, across the top, and around the back of your ankle. It holds the whole thing in place.
6. Rub the tape gently to warm it up and help it stick. It should feel flexible but supportive.

If you strap an ankle sprain with kinesiology tape, it won’t feel as tight as athletic tape. But it’s good for lighter injuries or when you’re trying to get back to walking.

How to Wrap a Sprained Ankle without Bandage?

Let’s say you don’t have any tape or a bandage. That’s okay. You can still help your ankle.

1. Find a clean cloth, like a long sock, scarf, or even a T-shirt. Fold it so it’s long and not too thick.
2. Sit down and put your foot up. Start wrapping at your toes. Go around your foot, then up toward your ankle. Make each layer smooth, with a little overlap. Don’t wrap too tight.
3. Once you get above the ankle, tie the ends gently or tuck them in. You can use a safety pin if needed.

This doesn’t strap an ankle sprain the same way tape does, but it helps control swelling and gives your foot a little support while you rest.

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How Long Should You Wrap a Sprained Ankle?

Reminder: No matter how you strap an ankle sprain, see a foot doctor if things don’t improve in a few days.

Strapping an Ankle Sprain in Phoenix, Arizona

When you strap an ankle sprain the right way, you protect it, calm the swelling, and help your body heal. It’s simple but powerful. And you don’t need to be a pro to do it.

Need expert care? Foot and Ankle Specialty Centers has got your back and your ankle. Our podiatrists across Phoenix, Mesa, Chandler, Gilbert, and Scottsdale are here to help.

Call us or schedule a session online today. We will first check if you need a strap or not. If you do, then we will wrap your ankle for you professionally. If not, we also offer other types of ankle treatments. You are in expert hands.

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