Sprained Ankle from a Slip? Here's How To Wrap It


The way you wrap a sprained ankle is really important. We found some general how-to website to be missing a few key points: make sure the ankle and foot are in a neutral position for wrapping (90°). Start the wrap process with the bandage tape or stretchy tensor bandage over the upper ankle first and direct the roll toward the inside of the upper ankle, wrap this area a couple of times - this is your anchor. Then proceed to wrap in a figure 8 motion starting toward the inner foot first. We found a great picture-guide that demonstrates this method well, link below.

Be sure to rest, elevate and ice the sprained ankle to reduce further aggravation. You’ll want to check if you ankle has a fracture, too. You can do this on your own, but we recommend seeing a healthcare professional, like a GP.

Inflammation will commence almost immediately, most certainly in a few hours, sometimes accompanied by bruising. You may receive treatments like massage therapy or manual osteopathy to assist in reducing inflammation and reduce strain on other muscles groups in the lower leg and all the way up the limb to the hip. You may seek treatment as early as a few days after the initial injury. We recommend seeing our specialists:

  • Lloyd Chung

  • Brad Ballard

  • Tristen Threefingers

  • Rowana Quirante

Sprained ankles can take anywhere from a week to a month or more to heal, depending in the severity. Be sure to to seek the diagnosis from your medical doctor and a phsyiotherapist as part of your treatment plan.


Foot and Ankle Pain: Osteopathy Sets Pace for Restored Function

Pain can occur in the foot and ankles for a number of reasons.

The foot and ankle is made up of a number of small bones interconnected by ligaments, muscles and fascia all working together to give the strength, stability and flexibility the foot and ankle needs to function properly.
Common conditions of the foot, ankle and areas which can give rise to pain include:

Acquired flat foot – when the inner side of the foot or inner arch flattens. The foot may roll over to the inner side (known as over-pronation). It is often apparent if the heels of shoes wear out quickly and unevenly. Over-pronation can damage your ankle joint and achilles tendon (the tendon at the back of your ankle) and can also cause shin pain. Symptoms can include, pain, swelling, change in foot shape and knee pain or swelling.

Plantar fasciitis –is pain and inflammation in the plantar fascia – the tough fibrous band of tissue that supports the arches of the foot and runs under the small bones from the underside of the heel and sole towards the toes, Often, people who have plantar fasciitis describe it as a sharp pain, most often under the heel or instep of the foot. It tends to be made worse by standing for long periods of time in poor footwear. Sufferers commonly mention that it is worse when standing after being off their feet for a long time, and it can hurt more putting the foot on the floor first thing in the morning. The sole of the foot can occasionally feel a little numb, tingly or swell slightly. In some cases of plantar fasciitis, a small spur of bone can grow where the plantar fascia attaches and pulls on the heel which can cause a sharp pain.

Achilles pain –The Achilles tendon is formed by the tendon of the two calf muscles, the gastrocnemius and soleus coming together and attaching onto the bone at the back of the heel called the calcaneus) Pain, inflammation or tendonitis in the Achilles can cause pain and tightness in this area.

Sprained ankle. Typically the result of a sudden twisting or “going over” on the ankle joint and more commonly it is the ligaments on the outside of the ankle that are strained. Typical symptoms are swelling, bruising, pain and instability of the ankle. Sometimes an x-ray is required to rule out any fracture. Rest, ice, elevation and compression are often advisable in the first 24 to 48 hours.

How can an osteopath help with foot and ankle pain?

  • Depending on the diagnosis and your age and fitness we can use a variety of gentle massage and manipulative techniques to increase the mobility of the joints and the flexibility of the muscles in the foot.
  • We will often look at muscles and joints in the lower limb, the knee, hip and lower back and may treat any joint restrictions and muscle tightness we find there. Often improving the movement in the joints of the lower will help the foot and ankle function better.
  • We may offer specific balancing, strengthening or loosening exercises
  • We may offer advice on strapping and brace supports, footwear and any lifestyle factors that might be hindering healing. We may refer you to a podiatrist for their opinion and specialist foot supports
  • X-rays, scans or other tests may be required to make a diagnosis  and we may refer you to your  GP for any additional  investigations and treatment  such as advice on pain killers and anti-inflammatory medications.

    This article originally appeared on http://www.osteopathy.org

When you feel discomfort in your feet and ankles you are feeling the imbalance of your body's weight distributed unevenly. Help your body reset and restore itself by moving your feet outside their normal range, keeping your hips flexible, and always moving your arms behind your torso for short and frequent periods of time. #Moveintobetterhealth

Manual Osteopathy moves your joints toward their naturally balanced and proportioned state of force distribution and absorption, helping your body fit together again!