How to Wrap an Ace Bandage

If you rolled your ankle, fell down the stairs, or think you sprained your ankle some way using an Ace bandage for a time could help you heal on your own. An Ace bandage can be used if you are too far away from a doctor to get care right away, such as camping or hiking. Properly wrapping an Ace bandage is important to not cause additional damage to your ankle but also to help keep the ankle immobilized for healing. If you have concerns about a broken ankle or torn tendons, make sure you see your doctor right away. If you wrap your ankle and it is not feeling better in 5-7 days, you should see your doctor for further testing.

Ace bandage

Bandage hooks *If your Ace bandage has Velcro on the end, hooks are not needed

Tape *If you do not have hooks or Velcro

Heating pad

Ice pack

After injury, apply cold pack to ankle for 24-48 hours to help with pain and will reduce swelling. You should leave the ice pack on until you notice the swelling reducing. If swelling does not reduce, you should see your doctor as soon as possible. A bag of frozen peas will work if you do not have an ice pack.

Making sure you have a nicely rolled up bandage will improve the wrapping process.

Select a width that is appropriate for your ankle size. Smaller ankle and calf, use a smaller width such a 2-3 inch bandage. For larger ankles and calves, us a wider width such as a 3-5 inch bandage.

Hold your ankle at a 90 degree angle while wrapping. This will ensure your ankle is immobilized while in the Ace bandage.

To beginning wrapping, place one end of the bandage on top of your foot, close to your toes.

Place one hand on the bandage and begin wrapping around the bottom of your foot. Make sure the bandage is snug, tight but not cutting off circulation.

Wrap the bandage around the bottom of your foot and up over the top. You should do this two times. Stop wrapping when you are back where you started.

Bring the bandage up over the top of your foot, to the opposite side, and around the back of your ankle bone. Then bring the bandage around your ankle bone and down to the other side of your foot. The heel of your foot will not be wrapped.

Continue figure 8 wrapping, following steps 6 and 7, overlapping the bandage about a half of inch on each figure 8.

Continue wrapping until you run out of bandage. For best results your Ace bandage should be long enough to reach to the beginning of your calf.

Once you are done wrapping, you will be able to see the figure 8 pattern. Secure the end of the bandage using the Velcro and pressing it into the wrapped portion of your leg or using the hooks. To secure with hooks, place one on the top of the end of the bandage, hook the tiny hooks into the end and pull over to the wrapped portion of the leg, hook the tiny hooks in the wrapped portion. Use the second hook on the bottom part of the end of the bandage. If you do not have Velcro or hooks, you can use a piece of tape to secure the end.

After wrapping your ankle is complete, keep your ankle elevated. Apply ice for the first 24-48 hours. Apply heat for the next 3-5 days. If your ankle is not feeling much improved within 5-7 days after injury, you should see your doctor to check for other injuries.