If your bandage comes with Velcro at one end, start rolling up from that end. You want the Velcro to end up on the end of the bandage after wrapping. ACE bandages can be purchased at almost any pharmacy, big box store, or grocery store. They can also be found through online retailers.
Once the ankle is wrapped, the foot will be able to move a bit, so don’t worry that your foot will be kept at an uncomfortable angle.
If you don’t cover an area on the first pass, feel free to wrap back and forth a few times until you can no longer see any skin.
It’s hard to keep the bandage from slipping off the heel. It typically likes to move up or down. This is actually OK to some extent, as a bit of exposed skin at the back of the heel won’t prevent the bandage from giving stability and proper compression.
It may take a couple tries to get your wrap to end in the right spot. How many turns you do over the foot and ankle depends on how long your ACE bandage is and how tightly you wrap. Double check that you aren’t wrapping it too tightly. You may need to adjust the wrap to loosen or tighten it, depending on how much compression feels comfortable.
The only area of skin that you should intentionally keep exposed is the toes. However, it’s fine if some of the heel becomes exposed due to movement at the ankle. [7] X Research source
The bandage can get overly tight over time if your injury causes swelling. If you start to feel tingling or numbness, take off the bandage and re-wrap the area. [9] X Research source
For instance, if you have lightly twisted your ankle but you are sure you have not broken anything, then wrapping it in an ACE bandage will help you.
A doctor will able to assess whether you have a break or sprain, and what type of treatment will help you heal most successfully. Even if you have a mild fracture, your doctor may suggest wrapping the area in an ace bandage until you can get a cast put on it.
While you should keep wrapping the injured area for at least 4 days, it doesn’t mean that it needs to be wrapped every moment. Letting the skin breath for a few minutes every day will give you time to clean the area and moisturize the skin if you need to. [13] X Research source
This doesn’t mean that you should put your whole weight on it or do strenuous activities, it simply means that the ankle needs to be moved to make sure it maintains strength as it heals. Your ankle will likely not be fully healed at this time. It may take months to recover completely.
If you need to move around for more than a brief moment, consider using crutches.
Elevating the ankle reduces swelling because it prevents fluids from pooling down at the ankle.
It’s important to keep the ice from getting the skin too cold, as this can cause skin damage. While the ace bandage will create some barrier to the cold, it’s a good idea to add an additional barrier.
It’s important to keep the ice from getting the skin too cold, as this can cause skin damage. While the ace bandage will create some barrier to the cold, it’s a good idea to add an additional barrier.
Follow the dosing directions that come with your medication. If you need more pain relief than is recommended, talk to your doctor about alternative pain relievers or dosing.
