Wrapping a Sprained Ankle - Ask Doctor Jo
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- čas přidán 26. 08. 2024
- A sprained ankle is no fun. Doctor Jo will show you the correct way to wrap an ankle sprain and also how to wrap your foot for general swelling only. Read Doctor Jo's blog post about sprained ankles: www.askdoctorjo...
Most ankle sprains are on the lateral side or the outside of the ankle. When wrapping the ankle with a lateral sprain, you want to keep your foot in a neutral position and your foot turned out slightly (this would be 0 degrees of dorsiflexion and a slight eversion of the ankle). This helps take the pressure off the injured ligaments and tendons.
Start off with wrap rolling open from the top, this will make it easier to roll out. You also want to pull to the outside or lateral side each time to help support the ankle in the eversion direction. Wrap around the top of the ankle just below the belly of the calf muscle. This is your anchor. It should not be very tight higher up, and you want to have it slightly tighter towards the toes to help push the swelling back up the leg, but you don’t want to cut off the circulation either.
Once you have the anchor in place, start wrapping down towards the ankle. Now you are going to do a figure 8 pattern at the ankle by crossing down under the foot, and then back up around the ankle. Do this several times, slowly moving down the foot. Then wrap a few times down at the ball of the foot for another anchor, and then work your way back up with the same figure 8 pattern at the ankle. Make sure there is good circulation at the toes.
If you are wrapping your foot to help with swelling only, you will start at the toes, and put an anchor at the balls of your foot. This end will be slightly tighter, but not too tight to cut off the circulation. You will loosen it slightly as you go to help move the swelling out of the foot. With each wrap, cover the previous wrap by about half, and work your way up the ankle to just below the belly of the calf. Then come back down making an overlap like a figure 8.
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Sprained Ankle - How to Wrap an Ankle Sprain:
• Wrapping a Sprained An...
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **czcams.com/users/askdoctorjo*
I’ve seen at least five different videos so far and none of the therapists have shown how to do it by yourself. THANK YOU!! This video helped 100%
You're welcome!
How did u hurt ur ankle
@@jxjxjx2387 i was carrying one too many large boxes down my basement steps and couldn't see forward very well. Towards the bottom of the steps, i didn't realize i had a few more to go, and i totally overstepped and landed on my ankle which was twisted sideways. Really sucked. I've been 100% more cautious since lol hope you're not in too bad a shape considering you're commenting here
OMG! This is perfect! I'm the assistant varsity soccer coach and our high school doesn't have a trainer. That role has fallen to me. It would be AMAZING if you could do videos on basic sideline first aid/injury care. I'm a HS English teacher and I love the way you teach.
Thanks!
Thank you for sharing this, it really helped relieve a lot of my pain. I had to rewrap it because the nurse wrapped it and my circulation was cut off along with swelling ( which hurt immensely.) But this helped a lot, thanks doc joe, you’re a real mvp.
You're welcome.
Thanks a lot. I just had a sprain on my ankle. My first time wrapping it, my pain was excruciating even at rest. But after copying how you do it, surprisingly i can walk around fine enough now. The pain is still there, but it's lessened. Thanks again for sharing.
You're welcome.
Hey, how did your sprain get cured and how long did it take
@@MaaKalikiBeti333 You really need to get it massaged by someone who knows what they're doing. If you don't, it could get worse and you may end up unable to walk properly. It took me 3-4 days to be able to walk normally with some pain. But it took me about two weeks to recover completely. You just need to slowly exercise your ankles to stretch the muscles and allow better healing. Hope this helps.
8 years later this video just saved me a lot of uncomfortable pain THANKS DOC !
You're welcome!
Wow! Yesterday I was walking down a mountain in Korea, completely went through my ankle, wasn’t all too sure how I was supposed to wrap it.
But after carefully following this video I can immediately feel relief, and why whole foot feels stable now too!
Thank you!
You're welcome! Glad it's helping.
Thanks, this feels so much better than the way the ER nurse taught me!
You're welcome.
Hello Doc Jo! Wanted to send a note of thanks, your videos have really helped me get better. Huge gratitude from India!
You're welcome! I'm glad they helped.
Thank you Doctor Jo. I suffer from various cramps ans spasms due to a very serious disease and hopefully this wrap will minimize the pain. Regardless, thank you for a very clear and understandable presentation.
You're welcome. Good luck.
@@AskDoctorJo Good day. The wrap went on perfectly following your video. By minimizing the motion of my foot, it was extremely helpful and avoiding the extreme discomfort I often experience through the night. Once again, I used the wrap concept in a rather unorthodox fashion since I did not have a sprained or any such injury. The goal was to minimize the foot motion through the night and that's exactly what the wrap did. Thank you again. Have a good day.
You’re welcome. I’m glad it helped.
Thanks! I sprained my ankle yesterday and i watched your video to wrap my ankle.
You're welcome.
Hey thanks so much I watched your palsy video when my bfs face was going through that and now he sprained his ankle. The excercises on his face really worked thanks so much so I know this will too!!
You're welcome. I'm glad it helped!
Thanks doc Jo your a real help no bs thanks a lot really genuinely appreciated your kindness and patience to explain and help us ❤
You're welcome, and thanks.
Well, first time I've wrapped my ankle today. Got ankle pain since two days ago for whatever reason (my body does that on occasion, but it's usually on the base of my neck), let's see how this will go! Thanks for the tutorial!
You're welcome!
thank you so much i sprained my ankle and i was in so much pain but this helped a lot!❤️
You're welcome!
Since ACE bandages are reusable, how long should I leave them on before it gets unsanitary and I need to wash it in order to reuse it? (not doing anything hard to the point of sweating btw).
Thank you Doctor
You're welcome.
my first time doing this, thanks doc ♥️
You're welcome.
Great video. So simple, quick, and informative. Thanks!
Thanks, and you're welcome!
hey thanks a lot. I just sprained my ankle and did the bandage myself but it started hurting really badly. so I just searched and found your video. did like u said and it's sook
comfortable. may Allah bless you!
You're welcome. Glad it helped.
This video is gold, i used the second technique to reduce swelling and the pain is so much more bearable. The problem i had was whenever i needed to get up and use the restroom all the blood and fluid would rush to the ankle. I don't wish that pain on no one lol.
Glad it helped.
very useful video, I like the point about the heel free
i sprained my foot yesterday pretty bad while jumping off my foot in pole vault. cant really feel my foot at all. this helped me be able to walk. thanks
You're welcome.
Thanks! This saved me a trip to the doctor.
You're welcome, and thank you for your support!
thank you Doctor Jo, this really helped
You're welcome.
How can I know that the pressure is not too high? 🙂
When your foot turns black and the doctor says it's gonna have to be removed due to gangrene...
@@cumshot247 🤣🤣🤣
@@shaharsorek1 lol...😁
@@cumshot247 nah bro took that questionnaire on so sarcastically😂
Thanks Jo, very helpful. Love from Ireland 🇮🇪 🍀
You're welcome.
Thanks for showing both wraps.
Hi doctor! I sprained my ankle yesterday and the orthopedic said it wasn't really that serious so I went home. I bought bandage but can I leave it wrapped overnight? Or how long will it take until I can unwrap it?
You can leave it wrapped overnight. But make sure it is not too tight.
I change them every 3 days.
Didn't have a bandage but I improvise with other cloths I have lying around xD btw thanks doc this really helped. My ankle was sprained quite badly I think I'm going to the hospital tomorrow.
You're welcome. Good luck.
it was wonderfully taught
Thanks.
How long do I leave it on?
I sprained my ankle and made me really sad. This made me feel better, thank you.
You're welcome.
I just sprained my ankle and am upset because it’s the 4th of July! I feel like going to a party’s but don’t no how great of an idea that is. Hope you are feeling better soon.
Couple weeks ago I was running on a treadmill when I felt this really bad painful sensation in my ankle, and at first I thought I just stepped on it weird. Fast forward to Friday (2 days ago today) I was walking up a small hill to get to class and the pain was so bad I wanted to cry... Luckily I didn't but it hurt really bad. So I went to an urgent care facility where they took a few X-rays and afterwards I was told it was not broken but that I tore SEVERAL ligaments like the interior and lateral and something else I don't remember. They gave me a brace to wear to stop my ankle from moving a certain way and gave me a packet of exercises to take to a physical therapist.
Played soccer and sports all my life without injuries and a treadmill is what did it for me😂
same bro Soccer is life hahaha
Should I wear a brace over it
Thank you for this video DR. Jo!
You're welcome!
Stepped out of the chicken coop and ended up needing this video.
Really great Technique 💯
Hello, Doctor Jo. So I'll just come down to the problem is that i got a hit by a steel rod in right foot on the medial malleolus and got swelling slightly downward on that.
Should i use the same wrapping technique you've shown in this video?
Thank You 🙂✌🏻
This helped me a lot
Glad it helped.
Thanks, I easily understand this one.
You're welcome.
Good video clear in ecplanation Helpful during this period of LOCKDOWN in India
Thanks.
thank you for this video, it made a huge difference!
You're welcome!
Thank you Doc.
You're welcome.
Should I still do the first wrap if my sprain is still swollen? How do I know if I wrapped too tight?
This is to help with swelling. The video explains how to know if it's too tight. Good luck.
Okay, I thought maybe one was for stabilization and the other for swelling. I must have missed the part about how to tell if it's too tight. It's just hard for me to tell because I get Raynaud's symptoms sometimes, especially with the cold, so I can't tell if it's because of the ice + elevation or the wrap.
It's really for both. You should be able to slide two fingers in between your skin and the wrap with some tightness, but not super tight. Also, if your toes get cold or change colors, it's probably too tight (but that might not work for you if you have Raynaud's).
The finger test was helpful info, thanks!
You're welcome! Good luck.
I sprained my ankel doing bounds at track
Tried it today thanks alot
You're welcome.
I just sprained my ankle and I crouched and I made it worse and some kid kicked my sprained ankle and it made it even worse now I can’t stand up properly and thanks for the advice
Hello! This video was very helpful to show how to wrap on myself, thanks so much! I have a sprain on the inside of my ankle... because you specified that you're showing for an inversion sprain, is there a different way to wrap for an eversion sprain? I've tried looking at other places and can't find any info :(
You're welcome! It's pretty much the same.
Thank you, this was helpful.
You're welcome.
Great videos. Thank you!! 😊
Thanks, and you're welcome!
How big of the tape must you have?
Great video!!
Thanks!
How long do u leave it on
Very helpful video! Thanks Doc :)
+Mohamed Sheksalah Thanks, and you're welcome!
You're very good!! Everything you say make sense 😀 👍👍👍
Thanks!
Can I apply this if I have a high sprained ankle?
Do i need to put any medicine on it before i wrap it? Please reply, i know im late but im struggling with sprained ankle.
it’s good idea for my ankle joint wrapping
Thanx for information..its helps
You're welcome.
I missed the last few steps at a haunted house party a few weeks ago and it’s really bugging me as I’m still in a boot. I’ll be honest I have had to walk on it in the. Beginning. Now I’m being a little more cautious is it true that that area will remain weak ?
Have you recovered ? It’s almost impossible to not put a little weight even with crutches
Dr Jo is it normal to experience Achilles tendon after an inversion ankle sprain?
thank you too much,i had a physical therapy trying to fix my low back pain ,the doc wrapped my ankle saying it has something to do with sciatica nerve is this true?
You're welcome. Foot pain can come from the back.
Can i use this for mild sprain
How long should you keep your ankle wrapped for after a sprain?
+Air Handler It depends on how severe the sprain is and how much swelling you have.
Do you wear the wrap at bedtime??
How much time it will be required ?
How do I know if I wrapped it too tight?
Hi I'm asking as a post ankle sprain wrapping for football games what is the most suitable thing to do to avoid sprains again during the game
I have several videos for ankle strengthening. You can find all my videos on my channel: czcams.com/users/askdoctorjo
Umm... I have a sprain but it's not coming from an accident I woke up and my ankle is not feeling better and it's hurt so much.
"Ankles are usually sprained on the outside" mine was sprained on the inside...
Still try to wrap it in a neutral position, just don't turn it to the outside. Good luck.
Thank you❤
You're welcome.
Thank you so much!
You're welcome!
How to wrap for Medial Ankle Sprain?
Hi Dr. Joe - Can you help a 75 yo woman who can’t sit like you’re sitting or cross her leg to rest her ankle on the opposite knee? How do I wrap my own ankle? Thanks.
If you are able to put on socks, an ankle sleeve might be better, and then put it one like you would a sock.
I had a sprain ankle since two years
And underwent a physical therapy (only ultrsound ) but there are a swelling inside ankle but there is no pain in the ankle ligaments what should i do please ?
These might help: czcams.com/video/g-iXYapbuqk/video.html
Will muscles strengthening reduce swelling ?
Yes, it can.
Thanks 💙💚
You're welcome.
Fell off the steps and sprain my ankle.. and the doctor put the wrap on way too tight just took it off and you can feel the blood flow going 😭
Thanks a lot
You're welcome.
Thank you for this video🙂❤️
You’re welcome.
you have a beautiful voice and you are good at explaining❤️👏
Thanks.
@@ahmiddatu9424 is your ankle ok
@@sethdonahue7452 ok
i have a quick question and would like a doctors advice. I sprained my ankle really bad about 13 years ago, i never went to the doctor so my mom pretty much just wrapped it. I couldn't walk on it for about a week and by the 2nd week i was putting weight on it but still limping and the limping didn't go away till about 2 mnths after that. Now, the same ankle hurts most of the time, i would say daily if not daily a few times a week for sure and its uncomfortable to workout. It feels like theres a very exact point/area that hurts when i walk a certain way or if i rotate my ankle a certain way, it hurts bad, like a sharp pain. I told my doctor a few months ago but just send me to physical therapy and it was a few exercises to do and it just didn't get better. What might this be? can a sprained ankle really last this long? i know its not broken because i can obviously walk and jump but after long walks or jumping (exercise) im pretty much in discomfort for a day or two after that activity. Should I request an x-ray? what should i do? lol
+boogie boogie Unfortunately, if it was a really bad sprain, which it sounds like it was, it can give you problems later in life if you don't do the right exercises in the beginning. I would request an MRI. That will show the ligaments that might have been torn. An x-ray won't show any of that. Good luck.
What does wrapping your ankle do? Like how does it help? Thanks :)
It helps is a couple different ways. One is that is gives your ankle a little more stability. When your ligaments are sprained, the ankle becomes very unstable, so the wrap helps protect it while it heals. It also helps to keep the swelling down. Some swelling is okay, and it's a part of healing, but when it's at your ankle, sometimes it is hard to get out of the area because it just follows gravity and stays down at the foot. The wrapping helps move the swelling out of the area to help the healing process and prevent scar tissue from forming. Good luck.
+AskDoctorJo Thank you very much. I really appreciate it :)
Idk whats wrong with my ankle but boy does it hurt. So im trying this
Thank u,doctr
You're welcome!
(Mommy or doctor jo) i got an ankle sprain from football which one of my friend tackled me i don't if its grade 2 or not but i got a swoll and some pain the first 2 days i was able to walk but not the normal walk also feeling some little pain and the swoll is still there and the 3rd day i feel like i can walk little bit normal but there is still swoll or swell i got from first may which was monday night and the swoll from that night and its 2 days now the swoll a little keeping down it just only on the ankle so what do you recommend i don have experiamce its my first time to get ankle sprain and also its my first time to get injury in football after 15yrs.
My country is in the low level stage where i can't equipments and medicines.
I know my english is some how broke but i try my best wish yu understand my aim waiting yur response thank yu (mommy or doctor jo)🤝
I've seen you in many ankle injury videos, I hope someone replies and helps you 🙏🏻
Thank u but I sprained mine on inside and do u need crutches
You would just wrap it the opposite direction to support the inside. Good luck!
Thank you sm:))
You're welcome.
For how long should I keep my ankle wrapped for a grade III sprain?
It really depends on how much swelling you are having.
I just came back from a broken tibia at the very base and I just sprained that same ankle. It was twisted outwards rather than inwards, but the outer part is also the side that hurts. It doesn’t hurt much and I can stand and limp as long as I don’t flex it too far forward at which point it hurts. The base of the outer ankle bone somewhat barely hurts after pressing it but I don’t know if that’s the bone or the ligament near it? What should I do. Thank you!
Have you been to the doctor yet?
AskDoctorJo Sorry I didn’t see this until now but I actually just got back from the doctor’s and it turned out it was just a high ankle sprain and he told me everything I have to do. Thank you!
You're welcome. Glad you got some answers!
If I don't have a wrap like that what can I replace it with?
An ACE wrap is really the best way to go.
I was playing soccer with my m8ts and I got tackled my foot went up and almost touch my shin and I don't know what to do.
Ouch. That sounds painful. You should really check in with your doctor to make sure nothing serious happened. Good luck.
THANK YOU! Got my foot caught between a curb and the bottom of a golf cart yesterday and it messed up my ankle and my knee. This video allowed me to do the things i used to be able to do (yesterday) like feed my cat, and do laundry, and make it to the coffee maker.
You're welcome!
I literally almost broke my ankle today I felt something snap
I just sprained my left ankle and it really hurts to put pressure on it, can anyone here give me any advice?
How is your ankle now? Are you fully healed? Or would you like more assistance? I can help you.
about 1.5 years back I got a ligament tear (that what the doctors said) and I was told that it will heal in max 6 months. However still now I can walk for more than 20 min as my ankle soules up. So what can I do ?
Did you ever go to physical therapy for it? If not, that is what you should do. Good luck.
actually I did. :(
Do you remember what grade tear is was? Sounds like you need to go get a second opinion. That's a long time to still have swelling.
no, I can't recall it. However I had done a MRI scan before if need I can mail you the report, if possible.
I really can't help without getting to evaluate you in person. If you have access to a pool, walking in the water would help. Good luck.
I sprained my ankle on 5/16 after a fall. My nurse says it shouldn’t hurt by now (6/9/20). Yet it still hurts btw I have cerebral palsy
Have you been doing any stretches/exercises for it?
AskDoctorJo I started stretching it yesterday.
Hopefully that will help, but depending on how severe it is, it will probably take a few weeks of consistent stretching and exercising to get it better.
Ok. Thank you so much. Your videos help a lot
It ended up being a second degree sprain.
what is the easiest way to do this
The easiest way is to have someone else do it for you, but if that is not an option, then how it's done in the video.
ok thank you very much
You're welcome.
Thank you ^-^/
You're welcome.
Subtitle is blocking the video.
Closed captioning/subtitles can be turned on/off by clicking on the CC button below the video. You can also change it to many different languages among other things like changing the transparency to be able to see through the words: czcams.com/video/VatNBZh66Po/video.html
Nice :)
+LegMan “Crossedlegs” Silky Smooth Legs Thanks.
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