How to Properly Wrap Your Foot

Many athletes experience strained and sprained ankles due to high impact sports and accidents. These types of foot injuries occur when the ligaments in the foot are torn or sprained. Compression and cold compress packs are effective ways to reduce swelling and help in the healing process of a strained ankle. Although the compression wrap does not protect the foot or ankle from further damage, it helps reduce swelling and pain associated with foot injuries.

Things You'll Need

• Compression bandage
• Medical tape or bandage fastener
• Scissors

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Instructions

• 1

  Hold your ankle at a 90-degree angle.

• 2

  Place the loose end of the compression wrap on the inside edge of your foot near the large toe.

• 3

  Wrap the bandage around the ball of your foot once. Keep the bandage slightly taut with a light pull to keep it in place.

• 4

  Wrap the bandage in a circle around the arch of the foot, pulling diagonally from the toes across the top of your foot, wrapping it around the ankle.

• 5

  Wrap the bandage in a circle around the arch of the foot, pulling diagonally from the toes across the top of your foot, wrapping it around the ankle.

• 6

  Continue to wrap around the ankle and foot in the figure-eight pattern. The bandage should leave the heel uncovered and rest 1 or 2 inches above the ankle bone.

• 7

  Cut the compression wrap with scissors.

• 8

  Use a fastener or medical tape to secure the loose end of the compression bandage.