Treating a Sprained Ankle: Everything You Need to Know

Have you ever twisted your ankle while exercising, playing sports, running, or even walking? If you think your clumsy nature makes you prone to ankle injuries like sprains, you are not alone, as over two million ankle sprains are reported annually in the United States. Sprained ankles, also called rolled or twisted ankles, top the list of one of the most common musculoskeletal injuries. Read on to know everything about this frequent issue.

Grades of Ankle Sprains.

  • Grade 1

These are mild ankle sprains in which one or more of the ankle’s ligaments are overstretched with no damage to the joints. 

  • Grade 2

For grade 2 sprains, there is more severe ligament damage and a considerable shift in the ankle’s joint.

  • Grade 3

The sprains in grade 3 include severe damage to the ankle’s ligaments and a noticeable shift or impact on the ankle’s joint.

Solutions to Ankle Sprains

There are numerous ways to treat ankle sprains, depending on the severity.

  • Compression Bandages and Wraps

Elastic Compression Bandage are long, inexpensive strips of stretchable cloths wrapped around sprained ankles. They provide a gentle pressure that reduces swelling, relieving the injured area. Compression wraps or bandages are common in drugstores and are also very easy to use.

For an effective relief, you need high-quality compression bandages that are specifically designed to help ankle sprains. Brands like Hampton Adams offer the best compression bandages on the market, with features that cannot be seen in other brands.


  • If you hate the long, overly-stretched compression bandages, then you will love Hampton Adams Elastic Bandage Wrap, as wrapping them is hassle-free. Our compression bandages are two-sided sets that provide the needed compression and effectively support sprained ankles, unlike the regular elastic bandages that come with poking pin sets.
  • If you are tired of your compression bandage slouching off your injured ankle, we have crafted a special solution. We have undertaken a lot of research to ensure that our bandages and wraps withstand strenuous workout sessions without slouching. To achieve this, we implemented an advanced compression weave that helps the bandages stay put. 
  • Some compression bandages regularly adjust themselves during training, and this causes a ton of discomfort. To resolve this, Hampton Adams designed flex-fit clips that do not constantly adjust.
  • Lastly, Hampton Adam’s unique compression bandages are reusable and can be thrown into the machine several times without losing their elasticity.

How to Wrap a Compression Bandage on a Sprained Leg

To many, wrapping a compression bandage around a sprained ankle is arduous, but few tricks can help.


  • Take out the elastic bandages from their pack and unroll them.
  • Place part of the unrolled bandage on one hand and start with your toes. Hold the bandage carefully as you wrap the toes severally before you advance to other parts.
  • Begin to wrap the ankle by going round the feet. Move towards your heart’s direction and stop wrapping where you no longer feel pain or until it’s above the injured part.
  • While wrapping, don’t forget to make the Elastic Compression Wrap taut enough to mount safe pressure and not cut off the ankle’s blood circulation. Also, each wrap should cover at least 1.5 inches of bare skin and properly go around the foot, heel, and ankle. 

Kinesio Tape

Kinesio tapes are stretchy, movable, and elastic cotton strips with adhesives to ease chronic musculoskeletal pain and ankle sprains. Suppose you want those high-quality nude or colorful tapes you see on celebrities, especially on a sports celebrity’s ankles, wrists, or arms. Why not choose Hampton Adams Kinesio tapes?


  • Peeling off cheaper Kinesio tapes from your skin is difficult as they are sticky and will pull out many hair follies and leave gum residues. At Hampton Adams, we have used our unconventional research to create a rubber/latex tape that does not leave any sticky residue on your skin.
  • Our Kinesio tapes are designed to mimic human skin. They are heat activated and dry easily as the cotton fibers allow for easy evaporation and longer wear. 
  • While you gush over the non-residue feature of  Hampton Adams tapes, we have also ensured that the tapes are easy to cut with bare hands so that anyone can tear them apart during emergencies. 
  • The tape materials are 100% cotton and are made from medical-grade materials. They are hypoallergenic and latex-free, making them the perfect tape for people with allergies or sensitive skin.

How Do I Apply a Kinesio Tape?

  • Trim or shave excess hair on the area the Kinesio tape is to be applied.
  • Remove any moisture or lotion on the skin by cleaning and allowing it to dry.
  • As the skin dries, start cutting the Kinesio tape. 
  • Begin by gently removing the paper from the tape and ensure you do not touch the adhesive side so that it can stick properly to the skin. 
  • As you apply the first strips, ensure you place the tape seamlessly on the skin. Make sure you avoid any stretch at either end of the tape; else, it can pull on the skin forcefully. To guarantee a good stretch, use the thumb and index finger to apply pressure across the width of the tape and extend to the desired length before applying.
  • Start to rub the tape on the skin gently for about 15 minutes. The heat will help the adhesive stay activated.
  • Avoid touching water or doing anything that makes you sweat for about 50 minutes.
  • If you feel a burning sensation on your skin, you should immediately remove the tape and inform your physical therapist.


In most cases, over-the-counter pain relievers and medications like Ibuprofen help relieve painful, sprained ankles. They are often administered with other treatments and block the pain receptors for a while, providing temporary comfort.

Mechanical Devices or Support

Walking with a sprained ankle might be painful, so doctors recommend walking devices that aid movement until the pain subsides. The injured foot is usually supported with elastic bandages or sports tapes.


In rare cases, surgery is recommended as the final treatment plan for grade 3 ankle sprains. It is offered when the injury doesn’t heal within the stipulated time or remains unstable after applying therapy, medications, and other treatment.

More About a Sprained Ankle

Pain occurs on the ankle’s ligament(s) in the case of a sprain. The ligaments support the ankles, and they become overly stretched or torn when you step into a hole, twist your ankles suddenly while walking or running, or mount excess weight on them. 

Most sprained ankles are usually extended and inverted, turning inwards while facing the other foot, and a quarter of these sprains happen during sports. While sprains are popular musculoskeletal injuries, people confuse ankle sprains with strains, fractures, and other injuries. 

Symptoms of Ankle Sprain

Knowing the symptoms is important in confirming the kind of injury.

  • Bruise

When the ligaments snap, it causes a bad bruise, often known as a hematoma, as blood pools underneath the joint, rendering the skin rubbery and lumpy.

  • Pain and inflammation

As hematomas form, white blood cells responsible for skin inflammation migrate to increase blood flow and cause swelling.

  • Popping sound during the injury

As the ankle sprains, many people have recounted a popping sound or sensation following intense pain. This results from the ankle’s displacement from its usual position.

  • Skin sensitivity

The surrounding nerves also become sensitive to touch, and a throbbing pain forms as the body actively performs auto-immune functions to start the ankle’s healing immediately. 

  • Restricted movement

Before the injury, the ankle is positioned in a way that allows for a free range of movement. You could easily put your legs in any direction of your choice, but the displaced ankle can no longer offer such mobility.

Causes of Ankle Sprain

There are numerous possible causes of a sprained ankle. Aside from the usual reasons like sports, walking, or running, other causes include:

  • A hereditary disease that causes weak muscles and ligaments

The ankle has five ligaments and the Achilles tendon that work hand-in-hand to make you move. They are strong enough to allow your movement but cooperate with the rest of the skeletomuscular parts. However, some people are predisposed to injuries because the ankle muscles and ligaments’ lateral aspect is weak. 

  • Poor joint proprioception

Joint proprioception is being aware of your body or joints while in motion. People often forget the position and movement of their bodies. When this happens, they lose their sense of balance, trip, and get injured.

  • Running on rough or uneven terrains.

It can be quite difficult to move through uneven grounds, and this can cause your foot to slip and sprain.

  • Wearing elevated shoes with inadequate support

High heels with poor support can cause a sprain. Any slip or wrong step can snap your ankles.

Conclusion: Treating Sprained Ankles

Sprained ankles top the list of common musculoskeletal injuries. Most ankle sprains can be treated with compression bandages. Kinesio tapes also facilitate the body’s natural healing properties. Contact Hampton Adams customer care if you need more clarifications. 

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