How to Strap a Sprained Ankle: A Step-by-Step Guide to Proper Support and Recovery

Ankle sprains are among the most common injuries, particularly in active individuals and athletes. They occur when the ligaments supporting your ankle are overstretched or torn, often due to sudden twists or impacts. Understanding how to strap a sprained ankle properly is crucial for providing support, promoting healing, and preventing further injury. By the end of this post, you’ll know how to strap a sprained ankle and tips to recover faster.

What are Ankle Sprains?

An ankle sprain typically results from a sudden movement that forces the ligament in the ankle out of its normal position. This can happen during sports activities or even while walking on uneven surfaces. The injury can range from mild stretching of the ligaments to complete tears, leading to varying degrees of pain, swelling, and bruising. Symptoms usually include tenderness around the ankle, difficulty bearing weight, and instability in the joint.

Most ankle sprains heal within four to six weeks with appropriate care and knowledge of strapping sprained ankles. However, if you neglect an ankle injury, it can lead to chronic instability and long-term complications such as arthritis. Therefore, understanding how to strap a sprained ankle effectively is essential for your recovery.

Step-by-Step Guide On Strapping a Sprained Ankle

So how do you strap a sprained ankle? Strapping a sprained ankle involves applying adhesive tape or a special brace to the ankle area to provide support and stability to the joint. Here is a step-by-step guide to strapping your ankle:

1. Gather Your Supplies

Before beginning the strapping process, ensure you have the following materials:

• Kinesiology tape or athletic tape
• Scissors
• A clean towel or cloth

2. Create Heel Locks

Start by positioning your foot at a 90-degree angle. Use the tape to create heel locks. Anchor the tape on the outside of your ankle just above the heel. Bring the tape around the back of your heel and up to the front. Cross it over to the opposite side and secure it down. This technique provides stability to prevent excessive leg movement during recovery.

3. Apply Figure Eight Strapping

Next, use kinesiology tape to form a figure-eight pattern. Begin from the inside of your ankle (for inversion sprains) or from the outside (for eversion sprains). Wrap the tape around your ankle, crossing and wrapping it over the top and bringing it back under. Repeat this process several times to ensure adequate coverage and support.

4. Secure with Correction Technique

When applying the tape, use a correction technique by pulling it slightly while securing it. Ensure enough tension in the tape without cutting off circulation or skin.

5. Add Additional Support if Necessary

If your ankle feels unstable, apply a second layer of tape by slightly shifting its position. Use the same application technique as before. This additional layer can provide extra support during movement.

Tips for Effective Strapping

To maximise effectiveness and comfort while strapping your ankle brace on:

• Choose Quality Tape: Use kinesiology tape known for its strong adhesion, such as CureTape Sports.
• Maintain Natural Foot Curve: Apply the tape in a way that respects your foot’s natural curve.
• Avoid over-tightening: Do not wrap too tightly; this can restrict blood flow and cause discomfort.

Aftercare and Recovery

Once the ankle wrap for a sprained ankle is done, monitor for discomfort. Watch for any signs of increased pain or swelling. Follow the RICE Protocol to continue applying rest, ice, compression, and elevation (RICE) to manage swelling and promote healing—rest by avoiding putting weight on the injured ankle. Apply ice packs for 20 minutes every 1–2 hours. Use an elastic bandage for additional support. Keep your foot elevated above heart level when possible.

As healing progresses, gradually introduce gentle movements and strengthening exercises to restore flexibility and strength. If you experience difficulty strapping an ankle sprain or similar injuries, our team at City Physiotherapy are here to assist you. 

Preventing Future Ankle Sprains

To reduce the risk of future sprains:

• Strengthening Exercises: To build strength around your ankles, incorporate exercises like calf raises and ankle circles into your routine.
• Foot Mechanics: Consider using orthotics or shoe inserts if you have flat feet or high arches.
• Wear Supportive Gear: Use ankle braces during high-risk activities such as sports involving jumping or quick directional changes.

When to Seek Professional Help From a Physiotherapist

While you can manage many sprains at home, certain situations warrant professional evaluation.

• If pain is severe or does not improve with rest and home treatment.
• If you experience significant swelling or inability to bear weight after several days.
• If you have a history of recurrent sprains leading to chronic instability.

Don’t let pain hold you back. Consult with one of our physiotherapists for further assessment and treatment options.

Takeaway

Strapping a sprained ankle correctly can provide essential support during recovery. By understanding how ankle sprains occur and following proper strapping techniques, individuals can effectively promote healing while minimising discomfort. Remember that if symptoms from previous ankle sprains persist or worsen, seeking professional help is crucial for ensuring long-term health and stability. For personalised guidance on managing sprained ankles or other injuries, contact a physiotherapist at City Physio today! Give us a call at 8212 4886 for help.

FAQs

How long should I keep my ankle strapped?

It is a very common injury. It is generally recommended to keep your ankle strapped until swelling decreases significantly, usually for about 1-2 weeks. If symptoms persist or worsen, it’s crucial to consult with a physiotherapist. They can assess your progress, adjust your treatment plan if needed, and provide guidance on when to discontinue the ankle strap.—usually about 1–2 weeks—but consult a healthcare provider for personalised advice.

Can I walk on a sprained ankle while it’s strapped?

You may be able to walk with some support; however, avoid putting total weight on the ankle joint until cleared by a physiotherapist healthcare professional.

What should I do if my ankle feels numb after strapping?

If you experience numbness, remove the strap immediately and consult a physiotherapist healthcare provider if symptoms persist.

Is it better to use tape or a brace for a sprained ankle?

Both options have benefits; taping allows for more flexibility, while braces provide more rigid support. Choose based on pain level, comfort and activity level.

How can I prevent future ankle sprains?

Regular strengthening exercises, wearing appropriate footwear, and using supportive gear during high-risk activities can help prevent future injuries.

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