How to Quickly Wrap a Sprained Foot the Right Way

... Credit :
Jane Taylor in Health & Wealth

Last updated: 14 January 2020, 08:06 GMT

If you are wondering what the best way to wrap sprained food is, then this guide is for you.

If you have ever sprained your foot, you know just how painful it can be. The good news is that if you care for it properly, you will be able to minimize the pain in a significant way. This guide will explain exactly how to wrap a sprained foot so that you can heal it quickly.

What to Use to Wrap a Sprained Foot

A popular method of caring for a sprained foot is to wrap it in a compression wrap. Used for a wide variety of physical injuries, these compression bandages are a part of every well-stocked first aid kit. They are so common because they are very effective at what they do, which is applying pressure to your foot and keeping any swelling to a minimum.

These wraps are very dynamic because they will also be your savior if you ever fracture your foot, which is something we hope will not happen! For the most part, they are used for sprained feet and that is what we will be focusing on.

Compression wraps are usually made of cotton and polyester, as well as latex-free elastic yarns. This is because there is a sizable number of people today that have an allergic reaction to latex, which is what these wraps used to be made of. Changing the ratio of cotton, polyester, and elastic yarns leads to the foot wrap being either tighter or looser.

Obtaining the proper material for wrapping a sprained foot is key to your foot healing quickly and totally. In a bind, you could theoretically grab whatever sort of material you have, be it a shirt, curtain, or some other fabric. However, these were not designed to be used for what is really a medical procedure. That is why you should always go with a designated compression bandage.

You will want to stick to the tried and true classics that have a proven track record of being effective foot healers. Knowing how you can wrap a sprained foot starts with knowing what to use to wrap your foot in the first place. Since this is a material you will have on you for several days, it is important to have something clean, comfortable, and designed for medical use.

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How to Know When to Wrap a Sprained Foot

Have you ever thought about what you would do if you sprained your foot? If not, you should, since it is a very common medical issue people encounter in the course of their lives. A sprain occurs when you overstretch ligaments connecting your bones. This can sometimes even lead to these ligaments tearing. 

You would know if you had a sprain because of the jolts of pain you will feel after it happens. You may also experience the following:

  1. Swelling – The sprained area will become swollen and painful to touch
  2. Bruising – The sprained area will show discolored bruise marks
  3. Limited Mobility – You will find it difficult to walk
  4. Ligament Pop – You will hear or feel a “pop” when you get a sprain

Thankfully, most sprains can be treated right at home or wherever you got a sprained foot. You can even take care of it yourself if you know what you are doing. After reading this guide, you will know how to do just that.

Why You Would Need a Compression Wrap

Most people enjoy doing something that requires using their feet. You may enjoy running, mountain biking, or basketball. If you land your foot in a way that twists your foot too much in one direction, you will sprain it. Even something as simple as walking can land you on the ground faster than you can realize what just happened. There are other factors which increase the likelihood of sprains, such as:

  1. Environmental conditions – Any slippery or uneven surfaces
  2. Fatigue – If you are tired, your muscles will provide less support to your feet
  3. Shoes – If you wear shoes that do not offer ankle support, you will be more prone to sprains

If you have a compression wrap in your first aid arsenal, then you will be able to hobble over to it and wrap up your sprain. This will ensure you will avoid any further spraining or damage to your foot by acting fast. If you are someone who wants to be exceptionally prepared when you head out to take part in outdoor sports, pack a compression wrap so you can be prepared for potential sprains. 

How to Wrap a Sprained Foot


Now that you know what is used for a sprained foot to help it heal, we will now look at how to wrap a sprained foot. While you can usually prevent a sprained foot by taking part in stretching or strengthening exercises, it is difficult to always remember to do that. It is also sometimes impractical. 

A compression wrap will be doing what any strong muscle should be doing, which is providing a brace for your ligaments and bones so that they stay in place and attached where there should be attached. If you find yourself in a position where you lack a natural muscle brace, you will likely have to take out a compression wrap and do the next best thing.

If you follow these steps, you will ensure that your sprained foot gets the attention it needs to become spry and limber again. Here are what steps you should take:

Step 1: Get a roll of compression wrap and keep it rolled up like a cylinder.

Step 2: Sit on a chair and prop up the sprained foot on another chair. Ideally, you should have someone else helping you with this and the rest of the steps, so you avoid further injury.

Step 3: Take the roll and start wrapping the loose end of the bandage from the base of your baby toe in a spiral motion up your foot towards your ankle.

Step 4: As you go around your foot with the wrap, cover about half of the previous layer with each consecutive layer up. This ensures that the wrap will stay tight on your foot. Remember that you want the wrap to be snug, but not excessively tight. A clear sign of you doing this step incorrectly is one of your toes turning a color that is should not be.

Step 5: Keep wrapping upwards until you reach your ankle.

Step 6: Once you reach your ankle, wrap it at least two or three times.

Step 7: Start wrapping down your foot until you reach your toes and run out of the bandage. 

Step 8: Take the bandage fastener that should have come with the wrap and secure your sprained foot. If you have a wrap that did not come with a special fastener, you can also keep the wrap secure with a safety pin.

Step 9: When you need to take a shower or bath, remove the wrap from your foot. 

Step 10: Occasionally wash the wrap to keep it clean.

Step 11: Tighten the wrap if it becomes loose over time.

That is all there is to it! It may seem like a complicated process, but it goes much quicker than you may realize. If you have a friend to help with you do this, you will be able to keep yourself from making any mistakes, especially if you have never wrapped a sprained foot. 

If you are unable to use the buddy system, you will still be able to follow these steps without any issues. This is because the process is quite simple, especially if you practice doing it beforehand. When you wrap up a sprained foot in the proper way, as outlined above, you will notice any pain in your foot disappears in about a week in most cases.

Wrapping Up

We will wrap up this guide for how to wrap a sprained foot by saying that everyone should know how to do this. While you may wish that you are never in a position where you will have to seethe with pain from a sprained foot, you should know how to take care of your foot if it happens. We could all be as careful as possible, but that will not stop the occasional accidental roll of an ankle. 

If you happen to sprain your foot and decide not to address it with a compression wrap, you will only make the situation more dire for yourself. If your foot is unable to heal properly right after you had injured, it could leave you with long-term pain in that foot. Nobody wants that. With a compression wrap, you will be able to walk around as you did before a sprain within a week.

Remember to expect the best but preparing for the worst is a timeless adage to live by. Make compression wraps and your knowledge of how to wrap a sprained foot the right way tools in your arsenal of healthy living. If you ever find yourself rolled over on the floor in pain from a sprained foot, now you know what to do.



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