How To: Wrap your ankle after an injury

Wrap your ankle after an injury

As you apply the wrap you want the most pressure down by your toes and the least up your leg above your ankle. That keeps swelling out of your feet and back up toward the heart. Start by wrapping around the base of the foot. As you move up toward the ankle you will begin wrapping the ankle in a figure eight going around the ankle and then around the foot. You want to wrap the ankle 3-4 times to give it some good stability. Then wrap the ankle in circles around the ankle and then up the leg. You can lighten the pressure as you get further up the leg. Once it is completely wrapped you can anchor the wrap. You will know it's too tight if you have any swelling in your foot or numbness in your toes. You should also be able to blanch your toes. That means when you push on them they should turn white and then turn pink as the blood returns into them. If it is too tight wrap it again with less pressure. The wrap should make the ankle feel better not worse.

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