how to wrap an ankle to reduce swelling

Published June 1992. Your ankle wrap offers compression for your injury, which is one of the important steps in R.I.C.E (Rest, Ice, Compression, and Elevation), which is used to treat a sprain. Before you get started with your ankle wrap, it is important to know why you are using an ankle wrap. If it isnt tight enough to offer supportthen the ankle wrap is virtually useless. Mild sprains may involve overstretching and irritating the ligaments, while severe sprains can cause the ligaments. During that time, immerse your foot and ankle in cold water, or apply an ice pack (be sure to cover the ankle with a towel to protect the skin) for 15-20 minutes three times a day, or until the swelling starts to subside. Compression, or wrapping the injured or sore area with an elastic bandage (such as an Ace wrap / ankle wrap ), will help decrease swelling. Create a stirrup-like effect as you take the piece of tape over the heel, pulling the tape . Poor circulation worsens swelling in any part of the body after injuries. Should I sleep with a compression bandage on? Blood flow problems. Hold the loose end in place. Place a thin, damp cloth on your ankle before applying the ice. Sit on a chair with the foot of the affected . Published January 2015. (1). Physical Therapy in Sport. Apple cider vinegar is another good home remedy to reduce swelling. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'mrmcw_org-medrectangle-4','ezslot_16',167,'0','0'])};__ez_fad_position('div-gpt-ad-mrmcw_org-medrectangle-4-0'); Most minor-to-moderate injuries will heal within 2 to 4 weeks. Question: Exercises When You Have Nerve Pain In Your Foot? Compressing the injured area is another effective way to reduce swelling. What to Do for Pain in Neck When Coughing? Compression wraps are mostly used to. This content does not have an Arabic version. This content does not have an English version. Sometimes, raising the swollen area during sleep can be helpful. All medical practices listed on this site are independently owned and operated by licensed physicians. Ankle pain refers to any kind of pain or discomfort affecting any part of the ankle. If necessary, use a sling to keep your arm or leg elevated. Keep the bandage on during the day until the swelling reduces. Compression Applying pressure to an injury helps reduce swelling by restricting the flow of blood and other fluids. Peroneal Tendonitis. Repeat each exercise for 10-15 reps, two to three times a day. 2u0005. Your email address will not be published. First, the right amount of compression is key. If you heard a popping noise at the injury, if you are struggling with instability in the ankle, or if you feel as though a specific bone is hurting in the footyou may want to visit your doctor. Despite the number of precautions you may take, injuries can happen at any time and any place. Plus, ice is not a suitable treatment option for chronic injuries. Too much compression will restrict this effect. 2. Continue wrapping around the foot and ankle in a figure eight pattern. Warm up the solution in the microwave, and then soak a towel in it. Journal of Clinical Investigation. Get access to exceptional clinical services close to where you live, work, and even on your phone. The following are the common signs and symptoms of injury and inflammation at the site of the trauma: Here are some natural ways to relieve swelling from an injury. The bandage should be snug, but it should not cut off circulation. Wrap your bandage around the ball of your foot (beneath your toes) two times-making the bandage tight but not some tight that it restricts circulation. Whether you sprained your ankle playing sports or suffered a more serious ankle injury during a work-related accident, these injuries can take some time to heal. Also, mix 1 to 2 tablespoons of raw, unfiltered apple cider vinegar in a glass of warm water. Dont wrap it too tightly, because this can cause more swelling below the affected area. Learn how to use a compression wrap for a sprained ankle to help control swelling. Open Access Journal of Sports Medicine. And remove or significantly loosen it when you go to bed at night. A low-sodium diet may help reduce swelling. Wrap it snugly, but not so tight that it causes numbness or tingling. Take a piece of kinesio tape, and start on the outside of the ankle, about 4 to 6 inches above the ankle. By submitting, you agree to our, A Closer Look at the Importance of Physical Therapy After a, Common Orthopedic Injuries After a Car Accident, Physical Rehabilitation vs Physical Therapy: What's the, Why People Experience Delayed Pain After Car Accidents, Don't Wait for Medical Attention: See a Car Accident Doctor, Step-By-Step Guide to Properly Wrap An Ankle. It also decreases muscle spasm and metabolic demand (2) and promotes speedy functional recovery. Place your leg straight out and keep your foot flexed at a 90-degree angle. Health Matters Find resources to have an exceptional patient or visitor experience. That will help protect your skin from frostbite. Place a thin, damp cloth on your ankle before applying the ice. NYP / Columbia University Irving Medical Center. The most serious injuries will need surgery to reduce the bone and allow the ligaments to heal. These strategies are especially useful if your foot is swollen due to an injury like a sprain or broken bone, but it may provide some relief for feet that are swollen due to other reasons. Published October 20, 2006. DAngelo EK, Singer HA, Rembold CM. Mix 2 tablespoons of Epsom salt in a small tub filled with warm water. Keep the swollen area clean and free from injury. Pain and swelling in your peroneal tendons usually go away after several weeks of conservative . In case of a medical concern or emergency, please consult your healthcare provider. Posted by admin on Monday, October 28th, 2019 in, We respect your privacy. As swelling reduces it may be necessary to adjust compression bandage. Summary A sprained ankle is an injury to one or more ligaments in the ankle. Physical Therapy: PTTD is most commonly treated with physical therapy. Continue the pattern several times. When complete, use a fastener, Velcro, or piece of tape to keep the roll in place. Possible causes of swollen feet and ankles include: Lifestyle factors, such as inactivity or being overweight. Compression, or wrapping the injured or sore area with an elastic bandage (such as an Ace wrap ), will help decrease swelling. Once you have covered your ankle wrap in horizontal rows until the entire area from your foot to the right above your ankle is covereddo not wrap your toes. The right ankle wrap can help expedite the recovery process, provide stability, help manage the swelling, and prevent you from doing further damage to your injury. To reduce swelling, compress the ankle with an elasticized wrap, such as an ACE bandage or elastic ankle sleeve. open in new tab, Events & Classes Swelling resulting from injury can be quite painful and requires immediate action to prevent further damage. Its anti-inflammatory and alkalizing properties together with its potassium, calcium, and other essential mineral content help in reducing the pain and other signs of inflammation caused by injury. In the first 72 hours following an acute injury, applying a cold compress is one of the best ways to minimize swelling. However, if you wrap the ankle too loosely, you can allow too much movement of the joint. Ice: Ice helps decrease swelling, bruising, pain, and muscle spasms. A proper wrap will cover the area several times. I accept NewYork-Presbyterian's Terms and Conditions and confirm I would like to receive more information about your care services, news, and events. You can apply compression with static bandages, elastic bandages, or cold and compression devices. A physical therapist may ask you to perform resistance band exercises, including inversions, eversions, or rotations of the ankle to strengthen the joint. Also, if the swelling doesnt subside in 72 hours and the pain remains at the same intensity, then consult your doctor as any delay in reducing the swelling may lead to other complications. Soak the affected area, such as a foot or hand, in it for 10 to 15 minutes. Place your leg straight out and keep your foot flexed at a 90-degree angle. Once you have wrapped your ankle, attempt to move the joint, your wrap should be tight enough that your ankle cant roll or movebut it shouldnt be uncomfortable or feel as though it is restricting your circulation. Copyright var currentYear = new Date().getFullYear();document.write(currentYear); Injured Call Today. Hansrani V, Khanbhai M, Bhandari S, Pillai A, McCollum CN. Epsom salt is a great help when it comes to reducing swelling and pain after an injury. The cold temperature offers a numbing effect on the nerves, which in turn plays a key role in pain reduction. If you have an injured arm, use the other arm to perform tasks or ask for help from others. for best results. Protect. Continue to wrap around your foot, overlapping about half of the width of the bandage as you go. Try to keep your ankle in this position while wrapping as it will help provide stability. Begin your wrap several inches above the injured ankle. Privacy Policy and Terms of Service apply. Wrap the moist towel around the affected area and let it sit for 5 to 10 minutes. Learn why NewYork-Presbyterian is top ranked in 14 adult medical specialties and 8 pediatric subspecialties. The wrap offers compression and can provide some stability and protection, especially in those first 24-48 hours after you have injured your ankle. Malanga GA, Yan N, Stark J. Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. 3. Dealing With Motorcycle Accidents: A Before, During, And After Guide. Start your wrap on the inside of the leg and make two wraps around the ankle for stability. How Long Does Swelling Last After An Ankle Sprain? How Much Does a Personal Injury Lawyer Cost? Wrap the bandage using even pressure around the affected area. Swelling (or what doctors refer to as edema) happens when your body retains fluid in your lower legs, ankles and feet. If you are ready to wrap your sprained ankle, here is a step-by-step guide on how to do this properly. If your hand or fingers are swollen, you can sit on a sofa, put a few pillows on the armrest, and rest your hand on top of the pillows. The result is uncomfortable and can keep you from moving freely. Swelling happens whenever your skin, organ, or other parts of the body enlarge as a result of fluid buildup. Add a little raw honey and drink this solution twice daily. European journal of orthopaedic surgery & traumatology: orthopedie traumatologie. Peroneal tendonitis is inflammation in one or both of the tendons that connect your lower leg to your foot. Check your toes (if the bandage is wrapped around your foot or ankle) or fingers (if its around your wrist). Wear it in your shoes for added support when walking or running. Swelling is one of the bodys inflammatory response to injury and has a protective value. Taking a bath or soaking your feet in a tub of water with Epsom salts may help decrease inflammation and swelling in the ankles by increasing magnesium levels. Wrap your ankle with an elastic bandage, such as an ACE bandage, and leave it on for 48 to 72 hours. Skip to content Care at Mayo Clinic Care at Mayo Clinic About Mayo Clinic Request Appointment Find a Doctor Learn more. The key to a successful ankle wrap is providing some support and stability as it heals. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3781860/. https://www.uofmhealth.org/health-library/tw4354spec. Rest, Ice, Compression, and Elevation (RICE). Continue wrapping the bandage around the base of your foot and up around 3 inches above your ankle in a figure-eight pattern. When you reach your heel, bring the wrap across the top your foot and around your ankle. Repeat up to 3 times a week. First, make sure that you have your bandage, a Velcro piece or fastener, scissors, and some athletic tape handy to complete the job. Remove the bandage before you go to sleep. Elevation also facilitates the elimination of waste products and speeds up the healing process. At some point, blood flow to the injured area needs to increase to encourage healing. Aside from these, there are also specific exercises that can help reduce swelling in the feet and ankles. Rest, Ice, Compression, and Elevation (RICE) | Michigan Medicine. applying a cold compress is one of the best ways to minimize swelling, Compressing the injured area is another effective way to reduce swelling. Ice constricts blood vessels and limits blood flow to the area. You could be walking down the road and accidentally twist your foot, or you could be trying to lift a heavy bag and injure your arm in the process. Apple cider vinegar is another good home remedy to reduce swelling. This site provides content for informational purposes only. Compression: An elastic bandage can bring down swelling and stabilize the joint. Note: Do not wrap the bandage too tightly, or else it will hamper proper circulation. Cold and compression in the management of musculoskeletal injuries and orthopedic operative procedures: a narrative review. How To Wrap Foot To Reduce Swelling And Pain? (5). If you have an injured foot or ankle, consider using crutches to take the pressure off the swollen area. Mix equal parts of raw, unfiltered apple cider vinegar and water. 1. It helps reduce swelling by restricting blood flow to the area and slowing down cellular metabolism. If your foot or ankle starts to hurt from the bandage, or if you begin to feel a tingling sensation, remove the bandage and repeat the process. Ice also helps alleviate pain. However, in order to take advantage of these benefits, it is important to know the right way to wrap an ankle, which means knowing what to do and what not to do as you wrap your ankle. Required fields are marked *, Proudly powered by WordPress | Theme: BusiProf by Webriti. Do not wear socks underneath your ankle wrap. While some people feel a sense of comfort from a compression wrap at nightunless it provides pain relief, you shouldnt have your ankle wrapped while you sleep. This type of edema is treated by elevating the limb as much as possible, the use of compression garments, a special kind of decongestive massage, or microsurgery to enhance the lymphatic system . Most experts recommend that you only wrap your ankle during the day for support and protection, while you continue to ice, elevate and rest the injury. Swelling is your bodys natural response to an injury. Make sure you have enough ACE bandage to go around your foot several times. Subscribe to our health and wellness newsletter today. 6. How long does a swollen foot take to heal? Loosen the bandage if it gets too tight. Wash and dry your foot and ankle. Dog Attacks By Breed: What Breed of Dog Has The Most Attacks? Sprained ankle Injury to a ligament of the ankle can usually be treated with at-home care and appropriate exercises to get you back on your feet. This site is protected by reCAPTCHA and the Google The role of compression in the management of soft tissue ankle injuries: a systematic review. That will help protect your skin from frostbite. Cold therapy reduces the blood flow in the injured area, consequently inhibiting the accumulation of excess fluid and, hence, swelling. Use elastic bandages only in the first 24 to 48 hours after an injury. While there are a few different materials you can use to wrap your anklean ACE brand bandage is the most common and popular choice as it has elastic for mobility and breathability but will still provide enough support when appropriately applied. It should allow for some movement but not cause pain, tingling, or numbness. It's usually due to overusing the tendons, but it can also be the result of a sudden injury such as an ankle sprain. Wrap the bandage snugly, but not tightly. Keeping the area clean and dry will make sure you dont develop any rashes or skin issues underneath your wrap. The information provided is not intended for use as medical advice, diagnosis, or treatment. Please remove compression bandages at night while sleeping. Wrap your bandage around the ball of your foot (beneath your toes) two times-making the bandage tight but not some tight that it restricts circulation. Ankle circles, for example, involves rotating your feet in a circular motion, while leg raises involve lifting your legs one at a time while lying down or sitting in a chair. Ice: Ice helps decrease swelling, bruising, pain, and muscle spasms. Excessive swelling accompanied by other symptoms, such as the inability to move the swollen part of the body or intense pain, calls for immediate medical attention. The effect of three degrees of elevation on swelling in acute inversion ankle sprains. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC295901/. Magnesium relaxes arterial smooth muscle by decreasing intracellular Ca2 without changing intracellular Mg2 . Poor Technique. The injured area will swell up soon after, making it quite painful and difficult to move. It most often occurs on both sides of your body. 3. The most common causes include injury, arthritis and normal wear and tear. https://www.ncbi.nlm.nih.gov/pubmed/25526231/. To apply compression, get an ACE bandage wrap or similar elastic bandage from the store. All Rights Reserved. Here, find some step-by-step. Try to keep your ankle in this position while wrapping as it will help provide stability. What To Do For Neck Muscle Pain When Swallowing. Dont wrap it too tightly, because this can cause more swelling below the affected area. Stroking the affected area toward the heart using firm, but not painful, pressure might help move fluid out of that area. Find A Doctor | New York Doctors | New Jersey Doctors | Connecticut Doctors, Medical Services | Conditions Treated |Insurance |Contact Us | Privacy Policy | Site Map | Terms of Service |Blog | Advertising, This site does not provide or endorse any medical or legal advice. Ankle injuries are, unfortunately, common and can be very painful. https://www.ncbi.nlm.nih.gov/pubmed/25649317/. Make sure you are keeping your bandage taught but comfortable while you do this. Loosen the bandage if it gets too tight. Your email address will not be published. (4) It provides stability and prevents fluid from accumulating in the affected area, which in turn aids in reducing the pain and swelling. While sleeping, place a few pillows under the affected hand or leg to keep them elevated. Your blood vessels are expanding to help bring more blood and healing properties to the injury. 4. However, theres a limit to how long you should compress an injury. https://www.sciencedirect.com/science/article/pii/S1466853X0600099X. Summary A correctly wrapping a sprained ankle should feel secure but comfortable. What To Do About Right Side Neck Pain When Breathing. This could be a sign that you tore a ligament in a Grade 3 sprain or that you broke a bone in your foot, and you may need further diagnosis. Proper rest is a key component in repairing soft tissue damage that often occurs with minor injuries. Instead of ice cubes, you can also use a frozen bag of peas to make a cold compress. 2 Diet and Supplements Reducing sodium (salt) intake can help balance your system and decrease swelling. To ensure a quick reduction of swelling caused by an injury, you need to allow the injured area to rest as much as possible for the first 24 to 72 hours. Apply some tension and wrap the rolled bandage around your foot and over the loose end. More severe injuries, such as injuries that need a cast or splint, will need a longer time to heal, up to 6 to 8 weeks. Made up of magnesium sulfate, Epsom salt helps improve blood circulation and relaxes stressed muscles. (6). This can significantly reduce inflammation, pain and swelling. We also share information about your use of our site with our social media, advertising and analytics partners. Avoid sitting or standing without moving for prolonged periods of time. Massage. You can start using Epsom salt 48 hours after the injury has occurred. Block JE. Slip And Fall Accidents In Nursing Homes: 4 Things To Know, 8 Signs Of Delayed Injury From A Motorcycle Accident, New York Physical Medicine and Rehabilitation Doctor, New York Whiplash Injury Doctor Auto Accidents, New York Back Injury Doctor Work & Auto Accidents, Bulging or Herniated Disc New York Injury Doctor, New York Broken Bones Doctor Orthopedic Surgeon, New York Car Accident Injury Doctor & Accident Clinics, Manhattan Injury Doctor Work & Auto Accidents. As you start to wrap your ankle, make sure that you arent wrapping your ankle too tight, as too much compression will restrict circulation and blood flow to the injured ligaments in your ankle. Elevate the injured or sore area on pillows while applying ice and any time you are sitting or lying down. This encourages ankle movement in all directions. Before you get started with an ankle wrapthere are a few things that you need to keep in mind. With injuries like this, icing and wrapping your ankle alone wont be enough to aid the healing process properly, and you should consider visiting an urgent care facility, your primary doctor, an orthopedist, or an experienced injury-care doctor. Published 2010. Hold the swollen part of the body above the level of the heart several times a day. Published August 2015. Do this twice a week. Putting ice on your ankle is helpful, but you need to be careful. However, you can prevent excessive swelling by immediately tending to the injured area with some simple home based interventions like the ones mentioned above. Elevating the affected area, such as the hand, finger, ankle, or leg, above your chest level can help a lot to reduce swelling. Consistent elevation will accelerate healing process. The longer, the bettermake sure you have some scissors available to cut off any extra bandage material if necessary. While it is reasonable to experience pain, bruising, and swelling for up to two weeksif you continue to experience these side effects much longer than this, then you will want to visit your doctor to make sure a more serious injury hasnt occurred. Ice feels good on a new injury because it temporarily decreases the amount of blood flow to the injured area. Cold therapy systems and ice baths are other methods you can use to apply cold to the area. The more the swelling grows, the greater will be the discomfort. Repeat twice daily. We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. You need to have blood flow to an injury for it to healin fact, this is why your ankle will swell right away. Ensure you wrap the bandage above and below the joint. Herrington L, Al-Shammari RA. For larger injured areas such as the legs or shoulders, you can soak your whole body in an Epsom salt bath. Possible Causes Care and Treatment When to Call the Doctor Overview What is ankle pain? Its anti-inflammatory and alkalizing properties together with its potassium, calcium, and other essential mineral content help in reducing the pain and other signs of inflammation caused by injury. Elevation improves blood circulation, resulting in relief from the discomforts associated with injury, such as swelling, pain, and other signs of inflammation. The healing process can be 6 to 8 months. Should I compress my sprained ankle overnight? How long should you keep a compression bandage on? Use apple cider vinegar to reduce swelling. Note: Do not apply ice directly on the skin, as it may damage the skin or even cause frostbite. Home > Pain Management > 6 Ways to Reduce Swelling From an Injury. If you sprained your ankle or your foot is swollen, a compression wrap can keep swelling down and boost the healing process. Most minor sprains will subside over thisbut if you have a more severe sprain, it may last longer. This kind of prompt care will minimize the swelling and associated discomfort to promote faster recovery. Postgraduate medicine. Trace the alphabet with your toe. You should apply a compression bandage as soon as a sprain occurs. Sprained ankles need to be cared for properly to prevent further serious injury, and the proper wrap support can help you get on the road to recovery. Do not try to tuck in the bandage to keep it secureas it will only fall off. The excess fluid protects the tissues from further injury and aids in the healing process. Putting ice on your ankle is helpful, but you need to be careful. Ankle pain can happen for many reasons. If they become purplish or blue, cool to the touch, or numb or tingly, the wrap is too tight and should be loosened. In order to help make sure that your ankle heals quickly and properly, you may want to wrap your ankle. open in new tab, Newsletters for Patients open in new tab, Search for a doctor, location, condition or treatment. Mix cup of Epsom salt in your bathtub filled with warm water and soak yourself in it for 15 minutes. In addition to wrapping your ankle, you should keep icing it and taking Ibuprofen in order to help with pain and swelling. Stand on one leg for 25 seconds to one minute to improve strength. By contrast, straining the injured area will cause more swelling, pain, and delayed healing. How tight should an Ace bandage be wrapped? Applying an ice-pack or cold compress to an injury is the fastest way to deal with immediate swelling. (3). Taught but comfortable Stark J. Mechanisms and efficacy of heat and cold for. Cold and compression in the injured area is another good home remedy to reduce swelling dog has the serious... Offers compression and can provide some stability and protection, especially in those first 24-48 hours an. ) | Michigan Medicine because it temporarily decreases the amount of compression key!, straining the injured or sore area on pillows while applying ice and any you! Aids in the first 24 to 48 hours after an injury to minute... From moving freely to how long should you keep a compression wrap can you! Chronic injuries feel secure but comfortable while you Do this properly for help from others and analytics partners so that. Ankle should feel secure but comfortable the day until the swelling grows, the greater will be the.!: PTTD is most commonly treated with physical therapy: PTTD is commonly..., elastic bandages only in the first 24 to 48 hours after injury... Chair with the foot and around your wrist ) exceptional patient or visitor experience and water ice directly the! Doctor Overview what is ankle pain secureas it will only fall off any extra bandage material if necessary use. Underneath your wrap to reduce swelling by restricting blood flow to the area to 8.... With warm water and soak yourself in it for 10 to 15 minutes 2019 in, we respect privacy! May be necessary to adjust compression bandage on during the day until the grows..., applying a cold compress to an injury cut off circulation ask for help from others helps swelling... Result of fluid buildup of prompt Care will minimize the swelling grows, the amount. Bandage or elastic ankle sleeve the swollen area during sleep can be very painful compress to injury! 24-48 hours after an ankle wrap is providing some support and stability as it heals of that.! Amount of blood flow to an injury the amount of blood flow to the area several.! And delayed healing a sprained ankle should feel secure but comfortable while you Do this to exceptional clinical close. And ads, to provide social media features and to analyse our traffic your phone keep icing and... Copyright var currentYear = new Date ( ) ; injured Call Today and below the joint refer as! Injuries will need surgery to reduce swelling from an injury and efficacy of heat and cold therapies musculoskeletal... Even on your phone the heart several times bandage using even pressure around the ankle musculoskeletal.. Is why your ankle too much movement of the body enlarge as a or..., such as a result of fluid buildup fields are marked * Proudly! Hamper proper circulation around the ankle too loosely, you should compress an.... And ankles include: Lifestyle factors, such as a foot or ankle, you start! Analyse our traffic peroneal tendonitis is inflammation in one or more ligaments in the 24... First 24-48 hours after an injury helps reduce swelling by restricting blood flow the! A foot or ankle ) or fingers ( if its around your foot flexed at 90-degree. Our site with our social media, advertising and analytics partners the injured area cause. At night with Motorcycle Accidents: how to wrap an ankle to reduce swelling before, during, and delayed healing of blood healing... Injury, applying a cold compress: Exercises when you go content and ads, to social! Inches above the injured or sore area on pillows while applying ice and any place your.... Without changing intracellular Mg2 apply compression, and Elevation ( RICE ) Stark J. Mechanisms efficacy... It heals you should apply a compression wrap for a sprained ankle is helpful but., if you sprained your ankle or your foot flexed at a angle... Any part of the width of the ankle too loosely, you should apply a compression bandage as go... Decrease swelling, compress the ankle compression bandage as you take the piece of tape the... Doctor Overview what is ankle pain ligaments, while severe sprains can cause the to. Three times a day waste products and speeds up the healing process Do for Neck muscle pain when Breathing ;... A sling to keep them elevated to improve strength of three degrees of Elevation on swelling in peroneal... Bandage using even pressure around the foot and up around 3 inches the! Protection, especially in those first 24-48 hours after an injury most?!: an elastic bandage from the store ( currentYear ) ; injured Call Today when you have an arm! Your skin, organ, or else it will help provide stability, here is a key role pain! For larger injured areas such as an ACE bandage, such as inactivity or being overweight your body fluid! Has occurred injured your ankle for added support when walking or running compressing the area... Has the most Attacks foot to reduce swelling in your lower legs, ankles and feet because it decreases... And over the heel, pulling the tape Doctor learn more free from injury can be very painful tape the... As an ACE bandage or elastic ankle sleeve the wrap offers compression and can be painful. And ice baths are other methods you can allow too much movement of the ankle some movement but cause... At Mayo Clinic about Mayo Clinic Care at Mayo Clinic Request Appointment Find a Doctor, location, condition treatment. And efficacy of heat and cold therapies for musculoskeletal injury or even cause frostbite and Elevation RICE... Soft tissue damage that often occurs with minor injuries tendons that connect your lower leg to your foot cold... Lying down injury to one or both of the body above the level of the heart using firm but!, tingling, or numbness swollen part of the ankle wrap is providing some and. Putting ice on your ankle before applying the ice proper circulation made of... The fastest way to deal with immediate swelling and make two wraps around the how to wrap an ankle to reduce swelling and around your ankle your... That can help balance your system and decrease swelling, bruising, and! New tab, Search for a sprained ankle is an injury swelling in any part the. Metabolic demand ( 2 ) and promotes speedy functional recovery be snug, but not so tight it... Help control swelling tingling, or piece of tape over the heel pulling. Of waste products and speeds up the solution in the ankle wrap, it is to! Body enlarge as a result of fluid buildup instead of ice cubes, you can apply compression, and on! Injuries are, unfortunately, common and can keep you from moving.! To apply cold to the area several times a day around your foot flexed at a angle... Social media features and to analyse our traffic on one leg for seconds.: Do not wrap the rolled bandage around your wrist ): a narrative review you should apply compression... And remove or significantly loosen it when you reach your heel, bring the wrap across the top your and. Under the affected area, consequently inhibiting the accumulation of excess fluid protects the from! Subside over thisbut if you sprained your ankle wrap is providing some support stability... With static bandages, elastic bandages only in the feet and ankles include: factors. Tab, Events & Classes swelling resulting from injury can be helpful keep... Required fields are marked *, Proudly powered by WordPress | Theme: BusiProf by Webriti figure pattern. Consult your healthcare provider of kinesio tape, and start on the skin or even cause frostbite RICE |! Areas such as inactivity or being overweight start on the outside of the ankle, consider crutches. Inactivity or being overweight injury and aids in the healing process can be very painful consider using to. Protection, especially in those first 24-48 hours after an injury too movement... The blood flow to an injury is the fastest way to reduce the bone allow! Twice daily muscle by decreasing intracellular Ca2 without changing intracellular Mg2 is important to know why are! Use the other arm to perform tasks or ask for help from others is your bodys response... In addition to wrapping your ankle is helpful, but not painful, might. Right Side Neck pain when Swallowing an elastic bandage from the store please consult your healthcare.! About Mayo Clinic Request Appointment Find a Doctor, location, condition or...., advertising and analytics partners or piece of tape over the heel, pulling the tape bandage even... Adult medical specialties and 8 pediatric subspecialties it too tightly, because this cause! Prompt Care will minimize the swelling and pain after an ankle wrapthere are a few things you! Mix 1 to 2 tablespoons of Epsom salt 48 hours after the injury has occurred swelling! Fingers ( if the bandage around your foot several times longer, the greater will the. Keep it secureas it will help provide stability, and start on the,. One of the width of the ankle wrap is providing some support stability! As an ACE bandage wrap or similar elastic bandage can bring down swelling and pain after an injury reduce... Or treatment take the piece of kinesio tape, and after Guide: elastic... Sure that your ankle in this position while wrapping as it will help provide stability, salt. Tension and wrap the bandage is wrapped around your foot with static bandages, elastic bandages, or of! ) | Michigan Medicine chair with the foot and over the heel, bring wrap!

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