How To Wrap A Sprained Ankle: 14 Steps (with Pictures) - WikiHow

Home » How To Wrap Ankle Sprain » How To Wrap A Sprained Ankle: 14 Steps (with Pictures) - WikiHow

Maybe your like

Skip to ContentQuizzes
  • Home
  • Random
  • Browse Articles
  • Quizzes & Games
  • All QuizzesHot
  • Love Quizzes
  • Personality Quizzes
  • Fun Games
  • Dating Simulator
  • Learn Something New
  • Forums
  • Courses
  • Happiness Hub
  • Explore More
  • Support wikiHow
  • About wikiHow
  • Log in / Sign up
Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow How to Wrap a Sprained Ankle PDF download Download Article Co-authored by Joshua Grahlman, PT, DPT, FAFS

Last Updated: November 7, 2025 Approved

PDF download Download Article
  • Getting Ready to Wrap the Ankle
    • |
  • Wrapping With Athletic Tape
    • |
  • Wrapping with an Elastic Cloth Bandage
    • |
  • Expert Q&A
    • |
  • Tips
    • |
  • Things You'll Need
|Show more |Show less X

This article was co-authored by Joshua Grahlman, PT, DPT, FAFS. Dr. Joshua Grahlman, PT, DPT, FAFS, is the Founder and Chief Athlete Mechanic of Clutch PT + Performance, a private physical therapy clinic specializing in sports and orthopedics in New York City. With more than a decade of experience, Dr. Grahlman specializes in treating acute and chronic pain and injuries, sports performance optimization and post-operative rehabilitation. Dr. Grahlman earned his Doctorate of Physical Therapy (DPT) from Columbia University College of Physicians and Surgeons. He is one of just a few DPTs in New York City recognized as a Fellow in Applied Functional Science through the Gray Institute for Functional Transformation (GIFT). He is certified in Active Release Technique and Spinal Manipulation and is a TRX Suspension Training Specialist. Dr. Grahlman has spent his career treating athletes of all levels, from Ironman Champions and Olympians to marathoner moms. He consults for Triathlete, Men’s Health, My Fitness Pal and CBS News. wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 91% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 653,564 times.

Ankle sprains are very common. A sprain occurs when you roll or twist your ankle in an odd way, stretching or even tearing a ligament on the outside of your ankle. If left untreated, an ankle sprain can lead to long-term problems; however, most sprains can be treated with the RICE (Rest, Ice, Compression, Elevate) method. The steps below show you how to properly execute the compression step in treating a sprained ankle. [1] [2]

Steps

Part 1 Part 1 of 3:

Getting Ready to Wrap the Ankle

PDF download Download Article
  1. Step 1 Pick your bandage. 1 Pick your bandage. For most people, the best choice of wrapping for a compression wrap is a cloth elastic bandage, sometimes colloquially known as an “ACE bandage,” after a common brand of elastic bandage.
    • Any brand of elastic bandage will work. However, wider bandages (between one-and-half and three inches wide) are usually easier to use.
    • Cloth elastic bandages are comfortable, since they're made of stretchy cloth. This can help if your ankle starts swelling since the fabric will stretch.[3] They are also reusable. (When you're finished, you can wash it and use it again when you need it.)
    • Some bandages come with metal clips for fastening the end of the wrap. If yours does not include metal clips, medical tape can also be used to secure the end of the bandage when the wrap is complete. You can also securely tuck the end of the bandage into the wrap.
  2. Watermark wikiHow to Wrap a Sprained Ankle 2 Prepare the bandage. If your elastic bandage is not already wrapped, roll the bandage into a tight coil.
    • Compression wraps should fit against the foot and ankle snugly, so it helps to have the cloth wrap coiled tightly from the beginning, making it less likely that you will need to stretch and readjust the bandage as you go.
    Advertisement
  3. Watermark wikiHow to Wrap a Sprained Ankle 3 Position the bandage. Always wrap a bandage starting at the furthest part of your body—in this case, the bottom of your ankle.[4] If you are wrapping your own ankle, it may be easier to position the rolled bandage on the inside of your foot. If you are wrapping someone else’s ankle, it may be easier position the rolled bandage on the outside of the foot.
    • In either case, it’s crucial that coil face away from the foot, so that the coiled portion of the bandage is on the outside of the foot as you wrap it.
    • For example, if you think of the coiled bandage as a roll of toilet paper and the foot as a wall, the coiled bandage should be in an “under” orientation.[5]
  4. Watermark wikiHow to Wrap a Sprained Ankle 4 Add extra padding, if necessary. For extra support, you can place a gauze pad on either side of the ankle before wrapping. Horseshoe-shaped padding cut from foam or felt is also used for extra stability in compression wraps.[6]
    5. Advertisement
Part 2 Part 2 of 3:

Wrapping With Athletic Tape

PDF download Download Article
  1. Step 1 Decide if athletic tape is right for you. 1 Decide if athletic tape is right for you. In most cases, it’s best to use a cloth bandage to wrap a sprain; however, some individuals engaged in athletic activity, such as running, prefer the feel of athletic tape.
    • While athletic tape works to wrap an injured ankle, it is primarily made to wrap an uninjured joint before activity to avoid injury, not to protect an already injured ankle.
    • Even though the thinner, sturdier athletic tape makes continued activity easier than the bulkier, more flexible cloth bandage, continued athletic activity on a sprained ankle is not advised.[7]
  2. Watermark wikiHow to Wrap a Sprained Ankle 2 Begin with an underwrap. Underwrap is a nonadhesive material used to wrap the foot and ankle before the tape is applied, so that the tape doesn't pull at the surface of the skin. Starting at the ball of the foot, wind the underwrap around the foot up to the ankle, leaving the heel uncovered.
    • Underwrap is available at drugstores and sporting goods stores.
    • It is possible to tape an ankle without underwrap, but it is much less comfortable.
  3. Watermark wikiHow to Wrap a Sprained Ankle 3 Secure the anchor. Cut a strip of tape long enough to wrap 1 1/2 times around your ankle. Wind it around your ankle, over the underwrap, to hold the underwrap in place. This is called the anchor, since it anchors the rest of the taping in place.
    • If the ankle has a lot of hair, it can be shaved so that the tape doesn't stick to it.
    • If necessary, use a second piece of tape to make sure the underwrap is secure.
  4. Watermark wikiHow to Wrap a Sprained Ankle 4 Create a stirrup. Place the end of a piece of tape on one side of the anchor. Bring it down under the arch of the foot and back up to the other side of the anchor. Press it lightly to secure it in place.
    • Repeat with two more pieces of tape overlapping the first one to create a sturdy stirrup.
  5. Watermark wikiHow to Wrap a Sprained Ankle 5 Create an "x" over the foot. Place the end of a piece of tape at the ankle bone and run it diagonally over the top of the foot. Bring it down under the arch and toward the inside of the heel. Then bring it around the back of the heel and back up over the foot to create the other part of the "x."
  6. Watermark wikiHow to Wrap a Sprained Ankle 6 Make a figure eight. Place the end of a piece of tape on the outside of the ankle, just above the bone. Run it over the top of the foot at an angle, then bring it under the arch and up the other side of the foot. Next bring it around the ankle and back to the point where you started.
    • Repeat the figure eight. Use another piece of tape to make a second figure eight that overlaps the first one. This will ensure that the wrap is held securely in place and provides enough support for the ankle to heal properly.
    7. Advertisement
Part 3 Part 3 of 3:

Wrapping with an Elastic Cloth Bandage

PDF download Download Article
  1. Watermark wikiHow to Wrap a Sprained Ankle 1 Begin wrapping. Place the end of the bandage where the toes meet the foot. Begin by wrapping the bandage around the ball of the foot. Hold the end of the bandage against the ball of the foot with one hand, and use the other to bring the tail around the foot from the outside.
    • Start wrapping loosely, and overlap about 50% of the bandage on each pass.[8] You can wrap the top layers more tightly if you need more stability.
  2. Watermark wikiHow to Wrap a Sprained Ankle 2 Work your way up toward your ankle. Wrap the ball of the foot twice, to hold the bandage in place, then begin moving up towards the ankle, being sure to leave at least one-half inch of bandage overlapping the previous layer.
    • Make sure the layers are smooth and even with no unnecessary bulges or lumps. Start over if you need to do the job more neatly.
    • By working from the furthest part of your ankle and moving upward, you'll avoid creating a tourniquet effect where the bandage cuts off circulation to your foot.[9]
  3. Watermark wikiHow to Wrap a Sprained Ankle 3 Wrap the ankle. When you get to the ankle, bring the end of the bandage up outside of the foot, over the instep and around the inside of the ankle. Then bring it around the heel, back up over the instep, under the foot, and around the ankle.
    • Continue making this “figure eight” around the ankle several times to fully stabilize the ankle.
  4. Step 4 Finish the wrap. 4 Finish the wrap. The last wrap should rise several inches above the ankle to help stabilize it.
    • Make sure not to wrap the bandage too tightly, or else it could cut off circulation.[10]
    • Use the metal fasteners or medical tape to secure the remaining bandage. Excess bandage can also be tucked under the last layer of bandage, provided there’s not too much excess.
    • If you are wrapping a child's ankle, there may be too much excess bandage, and it will have to be cut.
    5. Advertisement

Expert Q&A

Search Add New Question
  • Question What can I do to make my ankle heal faster while it's wrapped? Catherine Cheung, DPM Catherine Cheung, DPM Board Certified Podiatrist Dr. Catherine Cheung is a double board-certified Podiatrist based in San Francisco, California. With over 20 years of experience, Dr. Cheung specializes in all aspects of foot and ankle care, including complex reconstruction, injury treatment, custom orthotics, bunion surgery, and all general foot and ankle issues. Dr. Cheung is affiliated with the Brown & Toland Physicians and the Sutter Medical Network. She received her BS from UCLA. She earned a DPM from the California College of Podiatric Medicine, completed her residency at the Encino Tarzana Medical Center, and completed a fellowship at the Kaiser Permanente San Francisco Medical Center. She is double board-certified by the American Board of Podiatric Surgery in Foot Surgery and Reconstructive/Ankle Surgery. Catherine Cheung, DPM Catherine Cheung, DPM Board Certified Podiatrist Expert Answer First, stabilize your ankle with a brace so you don't move it around as much. Then, try to keep it elevated. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 6 Helpful 8
  • Question How do I wrap a sprained ankle? Joshua Grahlman, PT, DPT, FAFS Joshua Grahlman, PT, DPT, FAFS Physical Therapist & Entrepreneur Dr. Joshua Grahlman, PT, DPT, FAFS, is the Founder and Chief Athlete Mechanic of Clutch PT + Performance, a private physical therapy clinic specializing in sports and orthopedics in New York City. With more than a decade of experience, Dr. Grahlman specializes in treating acute and chronic pain and injuries, sports performance optimization and post-operative rehabilitation. Dr. Grahlman earned his Doctorate of Physical Therapy (DPT) from Columbia University College of Physicians and Surgeons. He is one of just a few DPTs in New York City recognized as a Fellow in Applied Functional Science through the Gray Institute for Functional Transformation (GIFT). He is certified in Active Release Technique and Spinal Manipulation and is a TRX Suspension Training Specialist. Dr. Grahlman has spent his career treating athletes of all levels, from Ironman Champions and Olympians to marathoner moms. He consults for Triathlete, Men’s Health, My Fitness Pal and CBS News. Joshua Grahlman, PT, DPT, FAFS Joshua Grahlman, PT, DPT, FAFS Physical Therapist & Entrepreneur Expert Answer Whenever you wrap anything, always start loosely. Also, start at the furthest away point of your body and overlap 50% of the bandage as you come up toward your body. That way, you don't create a tourniquet effect where you cut off blood flow to the area. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 3 Helpful 10
Ask a Question 200 characters left Include your email address to get a message when this question is answered. Submit Advertisement

Tips

  • Remove the bandage if the area begins to feel numb or tingling. This means that the bandage was wrapped too tightly.[11] Thanks Helpful 0 Not Helpful 0
  • Take the bandage off twice a day to let blood circulate freely in the area for about 1/2 hour, then re-wrap the bandage. Thanks Helpful 0 Not Helpful 0
  • Buy more than one ace bandage so you have one to use while the other is being cleaned. Thanks Helpful 0 Not Helpful 0
Show More Tips

Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
  • Let the blood in your foot circulate twice a day. Whenever your bandage starts loosening up and you want to re-wrap it, just shake your foot out a bit to get the blood moving.
  • You should still be able to feel your toes. If you wrap your ankle so tightly that you can't feel your toes, loosen the bandage up.
  • I've had a lot of success soaking a sprained ankle in warm water and epsom salt.
Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review! Advertisement

Things You'll Need

  • Ace bandage
  • Medical or athletic tape
  • Underwrap
  • Scissors

You Might Also Like

Wrap an AnkleHow toWrap an Ankle Wrap an Ankle with an ACE BandageHow toWrap an Ankle with an ACE Bandage Tape an Ankle Like an Athletic TrainerHow toTape an Ankle Like an Athletic Trainer Tape an AnkleHow toTape an Ankle How toAce Wrap a Leg Wrap an Achilles TendonHow toWrap an Achilles Tendon Tape a High Ankle SprainHow toTape a High Ankle Sprain Treat a Sprained AnkleHow toTreat a Sprained Ankle How toStrap an Elbow Sleep with a Sprained AnkleSleeping with a Sprained Ankle: Bedtime Tips, Daytime Care & More Ice an Injured AnkleHow to Apply Ice to an Ankle to Speed Recovery How toWrap Your Knee Tape a KneeHow toTape a Knee Walk with a Sprained AnkleHow toWalk with a Sprained Ankle Advertisement

References

  1. ↑ https://www.webmd.com/pain-management/ankle-sprain
  2. ↑ https://www.webmd.com/a-to-z-guides/ankle-sprain-treatment
  3. ↑ Catherine Cheung, DPM. Board Certified Podiatrist. Expert Interview
  4. ↑ Joshua Grahlman, PT, DPT, FAFS. Physical Therapist & Entrepreneur. Expert Interview
  5. ↑ http://www.cnet.com/news/over-or-under-the-science-of-toilet-paper-orientation
  6. ↑ Catherine Cheung, DPM. Board Certified Podiatrist. Expert Interview
  7. ↑ http://www.runnersworld.com/injury-treatment/taping-a-sprained-ankle
  8. ↑ Joshua Grahlman, PT, DPT, FAFS. Physical Therapist & Entrepreneur. Expert Interview
  9. ↑ Joshua Grahlman, PT, DPT, FAFS. Physical Therapist & Entrepreneur. Expert Interview
More References (2)
  1. ↑ Catherine Cheung, DPM. Board Certified Podiatrist. Expert Interview
  2. ↑ Catherine Cheung, DPM. Board Certified Podiatrist. Expert Interview

About This Article

Joshua Grahlman, PT, DPT, FAFS Co-authored by: Joshua Grahlman, PT, DPT, FAFS Physical Therapist & Entrepreneur This article was co-authored by Joshua Grahlman, PT, DPT, FAFS. Dr. Joshua Grahlman, PT, DPT, FAFS, is the Founder and Chief Athlete Mechanic of Clutch PT + Performance, a private physical therapy clinic specializing in sports and orthopedics in New York City. With more than a decade of experience, Dr. Grahlman specializes in treating acute and chronic pain and injuries, sports performance optimization and post-operative rehabilitation. Dr. Grahlman earned his Doctorate of Physical Therapy (DPT) from Columbia University College of Physicians and Surgeons. He is one of just a few DPTs in New York City recognized as a Fellow in Applied Functional Science through the Gray Institute for Functional Transformation (GIFT). He is certified in Active Release Technique and Spinal Manipulation and is a TRX Suspension Training Specialist. Dr. Grahlman has spent his career treating athletes of all levels, from Ironman Champions and Olympians to marathoner moms. He consults for Triathlete, Men’s Health, My Fitness Pal and CBS News. This article has been viewed 653,564 times. 41 votes - 91% Co-authors: 33 Updated: November 7, 2025 Views: 653,564 Categories: Bandages and Dressings | Sprains (Torn Ligaments)

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Read More...

Article SummaryX

To treat and wrap a sprained ankle, start by placing a gauze pad on either side of the ankle. Then, wrap a cloth elastic bandage snugly around the ball of the foot twice. Next, work your way towards your ankle, overlapping the bandage at least by 1/2 inch as you go. When you get to the ankle, wrap the bandage around the heel, over the instep, and under the foot. Finish by securing the bandage a few inches above the ankle with medical tape. For more advice from our Medical co-author, including how to wrap a sprained ankle using athlete’s tape, keep reading! Did this summary help you?YesNo

In other languages Spanish French German Chinese Portuguese Indonesian Arabic Italian Japanese
  • Print
  • Send fan mail to authors
Thanks to all authors for creating a page that has been read 653,564 times.

Reader Success Stories

  • Lina Mayfleet

    Lina Mayfleet

    Oct 21, 2016

    "Thank you so super duper much. I just had a sprained ankle. I didn't know at first. I looked up for signs and..." more
More reader stories Hide reader stories Share your story

Did this article help you?

Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Joshua Grahlman, PT, DPT, FAFS Co-authored by: Joshua Grahlman, PT, DPT, FAFS Physical Therapist & Entrepreneur Co-authors: 33 Updated: November 7, 2025 Views: 653,564 91% of readers found this article helpful. 41 votes - 91% Click a star to add your vote Lina Mayfleet

Lina Mayfleet

Oct 21, 2016

"Thank you so super duper much. I just had a sprained ankle. I didn't know at first. I looked up for signs and..." more Amanda Freemantle

Amanda Freemantle

Jun 5, 2017

"This article was helpful in showing me how to properly wrap an ankle. I'm pretty sure that my daughter..." more Bella Lamanna

Bella Lamanna

Nov 22, 2017

"This article helped me to understand not only what has happened to my ankle on the inside, but how to fix it. It..." more Annabelle Gourley

Annabelle Gourley

Feb 28, 2017

"It is very helpful. I was worried about a sprained ankle, but now I know how common it is and that it's easy..." more Anonymous

Anonymous

Dec 18, 2016

"I really like the questions and answers, it will help to heal my ankle fast. Thanks a lot for clearing my question...." more Share yours! More success stories Hide success stories

Quizzes & Games

What Are The Best Compression Socks For Me QuizWhat Are The Best Compression Socks For Me QuizTake QuizHow Good Are My Survival Instincts QuizHow Good Are My Survival Instincts QuizTake QuizWhat Makeup Should I Wear QuizWhat Makeup Should I Wear QuizTake QuizFinish the Phrase QuizFinish the Phrase QuizTake QuizLost Inner Child TestLost Inner Child TestTake QuizWhat Piercing Should I Get QuizWhat Piercing Should I Get QuizTake Quiz

You Might Also Like

Wrap an AnkleHow toWrap an AnkleWrap an Ankle with an ACE BandageHow toWrap an Ankle with an ACE BandageTape an Ankle Like an Athletic TrainerHow toTape an Ankle Like an Athletic TrainerTape an AnkleHow toTape an Ankle

Featured Articles

110+ “Fun Facts” for Interviews, Introductions, & Icebreakers110+ “Fun Facts” for Interviews, Introductions, & IcebreakersHow Long Would You Survive In A Zombie Apocalypse?How Long Would You Survive In A Zombie Apocalypse? Roast Someone in a Rap Battle (Plus the Best Bars of All Time)How to Roast Someone in a Rap Battle (Plus the Best Bars of All Time)What Turns a Girl On? 31 Things to Try on Your PartnerWhat Turns a Girl On? 31 Things to Try on Your PartnerLove AnalyzerLove AnalyzerSending Your Sweetie a Love Note? Here are 200+ Romantic IdeasSending Your Sweetie a Love Note? Here are 200+ Romantic Ideas

Trending Articles

Make OutHow toMake OutWhat Song Was #1 On My Birthday?What Song Was #1 On My Birthday?How Many People Had a Crush on Me This Year? Find Out HereHow Many People Had a Crush on Me This Year? Find Out HereBest Personality TestBest Personality TestDo I Have Common Sense QuizDo I Have Common Sense QuizDaily Horoscope (All Signs): What Do The Stars Predict Today?✩⟡˚₊‧Daily Horoscope (All Signs): What Do The Stars Predict Today?✩⟡˚₊‧

Featured Articles

Exercise Your BrainHow toExercise Your BrainBe a Fun Person to Hang out WithHow toBe a Fun Person to Hang out WithWhat Does Your Morning Routine Say About You?What Does Your Morning Routine Say About You?Develop Productive HabitsHow toDevelop Productive HabitsPractice Self CareHow toPractice Self CareWhat Song Matches Your Life Right Now?What Song Matches Your Life Right Now?

Featured Articles

Your 2026 Vision: What Does Next Year Hold?Your 2026 Vision: What Does Next Year Hold?Understanding the Most Attractive Face Shapes (& Determining Your Own)Understanding the Most Attractive Face Shapes (& Determining Your Own)Type A B C D Personality TestType A B C D Personality Test250+ Messages to Reassure Your Partner (For Him & Her)250+ Messages to Reassure Your Partner (For Him & Her)What Is My Favorite Color QuizWhat Is My Favorite Color Quiz215+ Funny & Creative Personalized Vanity Plate Ideas215+ Funny & Creative Personalized Vanity Plate Ideas

Watch Articles

Deep Clean Your Kitchen Sink (& Keep It Clean)How to Deep Clean Your Kitchen Sink (& Keep It Clean) Curl Your Hair: 8 Easy & Quick WaysHow to Curl Your Hair: 8 Easy & Quick WaysThicken Sauce with FlourHow toThicken Sauce with Flour Brighten Up White Shirts and Other GarmentsHow to Brighten Up White Shirts and Other Garments Cook White Rice without a Rice CookerHow to Cook White Rice without a Rice Cooker Clean Out the Inside of a Glass Bottle (With or Without a Brush)How to Clean Out the Inside of a Glass Bottle (With or Without a Brush)

Trending Articles

Compatibility TestCompatibility TestWhat Am I Craving QuizWhat Am I Craving Quiz150 Unique & Sentimental Ways to Say “Happy New Year”150 Unique & Sentimental Ways to Say “Happy New Year”30+ New Year’s Eve Games to Keep Your NYE Party Going30+ New Year’s Eve Games to Keep Your NYE Party GoingWhich Hogwarts House Do You Truly Belong In?Which Hogwarts House Do You Truly Belong In?Toxic Family TestToxic Family Test

Quizzes & Games

What Should I Wear Today QuizWhat Should I Wear Today QuizTake QuizWhat Tarot Card Am I QuizWhat Tarot Card Am I QuizTake QuizHow Awkward Am I QuizHow Awkward Am I QuizTake QuizMental Health QuizMental Health QuizTake QuizDo I Have Anxiety QuizDo I Have Anxiety QuizTake QuizApology Language QuizApology Language QuizTake Quiz wikiHow
  • Categories
  • Health
  • First Aid and Emergency Health Care
  • Soft Tissue Injuries
  • Sprains (Torn Ligaments)
wikiHow Newsletter You're all set! Helpful how-tos delivered toyour inbox every week! Sign me up! By signing up you are agreeing to receive emails according to our privacy policy.
  • Home
  • About wikiHow
  • Experts
  • Jobs
  • Contact Us
  • Site Map
  • Terms of Use
  • Privacy Policy
  • Do Not Sell or Share My Info
  • Not Selling Info
  • Contribute

Follow Us

×

wikiHow Tech Help Pro:

Develop the tech skills you need for work and life

Let's do this! X --572

Tag » How To Wrap Ankle Sprain