This installment of the blog is a quick lesson on how to tape an injured ankle in the field. If a person has suffered a sprain or strain on the trail, you can use sports tape to provide a high level of support and reduce further injury from occurring, allowing them to hike more safely and with less pain. This same technique can be used to provide support to highly fatigued, or unstable ankles, and prevent injury from occurring in the first place- especially when carrying heavy loads in rugged terrain. Rolled ankles are one of the most common injuries experience by hikers, so this skill is great for anyone hitting the outdoors.
*Sports tape can be found at any pharmacy, including convenience stores such as Walmarts and Targets. The rolls are not bulky, and are easy to carry in a first aid kit.
* Know that If the ankle is not weight bearing (it cannot support the patient’s weight) it may be a better option to apply a splint for more serious immobilization.
*Tape can be a better option than a compression wrap with an elastic/ace bandage, as it will allow the swollen ankle to still fit into the boot or shoe properly, whereas the wrap can add quite a bit of bulk.
To begin, you will use nine pieces of sports tape. Six approx 8” long, and three approx 18” long. Cut the pieces and have them at the ready before beginning to tape the ankle. These lengths are approximate, and will vary slightly with different heights and weights of the individuals they are applied too.
Place three of the 8” strips under the heel and up the ankle, evenly on both sides, like a stirrup. They should go up to at least the malleolus- the large bones that protrudes from the sides of your ankle- to an even height on both side. They will overlap slightly, starting just before, and ending just after, the malleolus.
Next, place three strips on the ankle, from back to front (centered on the back of the ankle) again slightly overlapping,. Again, use the malleolus as landmark, and start taping just below, and end just above, the malleolus.
Now we will use the longer strips to wrap in a “figure eight” pattern around the ankle and under the foot, criss-crossing. One way to perform this is to start with the center of the tape on the back of the ankle, overlapping the second strip of tape on the rear of the ankle. Then cross the strips, bringing them down to go under the foot. Now, wrap under the foot, one side first, then directly overlap. You may have to trim excess. If the strip of tape is too short does not meet under the foot, simply add another strip over the exposed portion of the foot, overlapping the ends of the previous strip.
If the individual needs more support, or is large and needs a greater coverage area, you can repeat this process, either overlapping or moving higher up the ankle. as many times as needed.
The best treatment for a sprained or strained ankle is rest, ice/cold packs, immobilization (compression wrap, tape, or splint) and elevation (elevate the ankle above the heart while lying down. Apply this treatment throughout the day once you are back home and ready to heal up.
Thanks for reading. I hope these blogs will serve you well. Feel free to comment below, especially if you have some tips or I left anything out!