If you have twisted your ankle and your doctor has confirmed it is no worse than a sprain, you can safely wrap the ankle to support it while it heals. Use an Ace bandage for sleeping and the first two to three days when swelling is most prominent. Later, use a soft moleskin and stretchy tape to provide more support for sports and daily activities.
Identification
When you first sprain or turn your ankle, your ankle joint may swell up---considerably. Ice it several times a day with a soft Ace bandage to compress it. Set an ice pack on the joint and wrap the bandage loosely around it. Sleep with the ankle lightly compressed to limit the swelling.
Types
After the first two or three days, the swelling will go down. Use a thin, almost see-through moleskin next. Take one length and secure around the middle of the arch of the foot. Take another length and loop around the arch and fasten each end so it crosses over the front of the foot and ends above the ankle joint to create a stirrup to lift the foot.
Function
A stirrup of tape mirrors what the muscles of your feet and leg do to support your ankle and foot.
Repeat the taping with a thicker tape that has give: do not use flat athletic tape---it will make your foot sweat and is too restrictive.
Benefits
By using the moleskin first, you protect your skin. It acts as a buffer before you apply the thicker tape, which will have an adhesive that is harsh on the skin. Using very little tape keeps the circulation to the foot and leg free.
Considerations
Do not overtape your ankle. It will feel hot and rigid and the muscles on the bottom of the foot, the plantar fascia, can begin to spasm. You can also re-tape the foot if it appears to be too loose.
Tags: your ankle, ankle joint, ankle your, first three, first three days