Methods 1: pressure bandaging.
1, starting from the ankle. Hold one end of the gauze bandage and wrap it around the outside of the foot next to the ankle (note that it is not an internal test); Bandages should be wrapped at the same time. When it is stretched, it can be rolled back at any time. Don't stretch the bandage too long at once. Before dressing, you can put gauze pads on both sides of your ankle to reinforce it, which makes it easier to dress.
Cut a horseshoe from foam or felt as a cushion, which can usually be used to strengthen the dressing.
2. Starting from the front of the foot, grab one end of the bandage with one hand toward the ankle bone, wrap the bandage around the inside from the outside of the foot, and then to the sole of the foot, and turn twice. The bandage should cover the foot in three layers, and half of each layer should overlap the previous layer. Every turn of the bandage is important and strong, but not too tight.
Each layer of bandage should be straightened, not pulled in different directions. If you don't think it will work, you should start over.
3, bandage the ankle. After the third winding, pull the bandage to the front of the foot, bypass the inside and back of the ankle to the other side, and return to the instep and sole. The bandage should form a pattern between the foot and ankle, exposing the heel.
4, repeat the eight-character winding method. Wrap the bandage in figure 8 twice, and each time the bandage overlaps the upper layer by half. After winding, the bandage should cover the whole foot and ankle. If your feet are small, you don't need to wrap three layers of eight characters with large gauze bandages. Estimate, and see if the two-layer figure-eight can fix the ankle.
After dressing, ask the wounded how they feel. If he says it's too tight, wear it again.
5. Fix the bandage. Stretch the last section of the bandage slightly and stick the end of the bandage with a small metal fork or velcro. Don't dress too bloated; It should look comfortable and tidy. If your toes turn white or feel numb and tingling, untie the bandage.
Bandage should be wrapped for several hours, and it should be tied during exercise, or it should be time to listen to the doctor's instructions. You should relax twice a day to promote blood circulation in your feet.
Method 2: Use sports bandage.
1. Wrap feet and ankles with basement membrane tape. Start with the ankle bone and stop a few centimeters above the ankle to expose the heel.
2. be an anchor. Wrap the sports bandage around the basement membrane to a few centimeters above the ankle, and cut the adhesive tape with scissors to make the bandage overlap head and tail, so that the bandage is fixed. To call it an anchor means to form a base point for the rest of the bandage. Don't wrap it too tightly, but make it safe and comfortable.
You may want to use a few pieces of tape as an anchor to make sure it can be fixed.
3. Form a stirrup. Align the adhesive tape to the outside of the ankle, put the tail end of the adhesive tape into the stirrup, wind it up from the sole of the foot, wind it around the other side of the ankle and fix it on the other side of the fixer. Then wrap two pieces of tape like this, and each layer of tape should overlap slightly. In this way, the stirrup is made, which can play a fixed role in ankle movement.
4. Fix your feet and ankles with X-belts. The tape is wound from the ankle bone, diagonally to the front of the foot, then under the arch of the foot, then around the heel and diagonally to the front of the foot, thus forming an X-shape.
5. Finally, wrap your feet with three layers of splay tape. The strap ends from the outside of the ankle, goes around the front of the foot, passes through the arch of the foot, returns to the other side of the foot, and bypasses the ankle. Repeat the number 8 three times, and each layer of tape overlaps the previous layer a little. The belt must be tied comfortably for others to see. If it hurts the skin and hair, wrap it again.
The tape should be tied all the time, and you can't take it off when you are active. You can only change it if it is dirty. If your toes are white, numb and tingling, take them off.
Experts advise: If you sprained your ankle recently, avoid impact activities, such as jumping, running or any strenuous exercise, otherwise the injury may be aggravated. On the contrary, you should choose sports with less influence, such as riding a bike, swimming, using an elliptical machine or just exercising your upper body.