- ♪ Bob and Brad ♪
♪the two most famous physical therapists on the internet. ♪
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- Bill and Brad are the the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Sprained ankle, we're going to show you how
to wrap ankle sprains correctly.
This is an updated version of a video that we did
quite a few years ago, nine years ago.
- Yes, 2012, one of our first videos.
- Absolutely.
- So the ankle is one of the most highly-injured parts
of the body across the population.
And so you need to have to wrap it and do it properly.
- Yeah. And I'm not trying to make a fashion statement here,
Brad's going to show how to wrap this ankle.
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- That's right.
- The ankle sprain, 90%, it's right in there.
Ankle sprains are done with inversion.
- Yeah.
- Ooh, I got to touch his foot.
- Yeah. Usually people hurt their foot by turning it in.
- Right. So that's this way.
So the injured ligaments are right in here.
So we need to protect that.
And there's a number of little things
that you really need to be aware of when you wrap an ankle,
and we're going to show you all those.
Otherwise, you can have problems or it will not
be effective and, or both.
Can you come forward a little bit, Bob?
- [Bob] Yes, yeah.
- So I need to have about this much of the leg exposed.
It's nice to have it sitting like this
on the edge of a table or something of that nature.
I'm going to recommend four-inch ACE wrap.
You know, you can buy this boy, at any pharmacy.
I bought this actually at the grocery store.
- Sure.
- Along with everything else that they had there,
they had this.
- Comprilan would work too too.
- Yep. This is probably a little cheaper,
and this'll probably be adequate.
- [Bob] Sure.
- But you could have used Comprilan.
So it stretches.
This is 0%.
If you stretch it all the way as far as it will go,
that's a 100%.
We're going to keep about 50%.
But there's some little things you need to be aware of.
- [Bob] Some little caveats.
- Why do we do this? We want to support the ankle.
- [Bob] Right.
- We want to give some compression
to keep the swelling out of it.
And also it's nice that someone can visually see
you've got a problem with your ankle.
- Right.
- And it's just people are more aware of it.
- [Bob] Yeah.
- They're not going to ask you to do silly things.
- [Bob] Right.
- Like, you know, go over there quickly.
Let me see.
Shall we start with this, Bob?
- [Bob] The starting is very critical, right Brad?
Starting the right way.
- Yes. You're going to want
to pull this way.
- [Bob] Yeah you are, you were right.
- [Brad] Yeah, I got it.
- [Bob] You were right the first time.
- We're going to start here.
- [Bob] Yes.
- I'm going to go here,
You got to get locked in.
Now. I really like to make sure that the roll comes
off the bottom here as opposed to going the other direction.
It's a lot harder.
- [Bob] But look where he's starting.
He's starting going towards the other foot on top.
- Yeah. So I'm going to go here, start there.
- [Bob] And this is why he does it once he anchors it first.
- Yeah. Now I'm anchored so it's not going to come off.
And every time I come around this side of the foot
I'm going to pull up a little bit, not real hard,
cause we don't want to get it too tight
that it cuts circulation.
Okay. So I'm going to do about that fifth percent pull.
I'm going to come around again.
- [Bob] And right here is where he pulls over a little bit,
- Yep.
- [Bob] He's keeping me, he wants to keep the foot
in neutral, which means a complete right angle.
- [Brad] Right.
- [Bob] And he's going to pull a little bit just to pull it
into eversion because I hurt it going inversion.
So we're going to hold it out in eversion a little bit.
- [Brad] There you go.
Yep. So I'm going to pull there again, not too tight.
We don't want to cut the circulation off.
And then I'm going to come around to the figure eight,
so I'm going to do that here.
Make sure you get the wrinkles out, smoothing it down.
Come around the ankle, pull that like so, and over.
- [Bob] Now generally he's a little bit more
of a stretch or tighter down on the foot.
- Right, tighter around here, looser up here.
- [Bob] Right. Cause the fluid that is in your foot
from swelling needs to go up into the body.
- That direction.
- [Bob] It doesn't go out through the toes.
So you have to, you want to have it
so that it kind of pushes it right out of there.
- Yep, you're gonna squeeze it out.
So that means when I get to this area
I'm not going to pull real tight just a little bit.
It's not that critical, you know
as critical there as it is elsewhere.
So I'm going to do this.
I'm going to come down.
- You're still figuring-eighting.
- Yep, still figure-eighting.
I'm going to go around the heel.
You know, obviously around the heel's not so critical.
- [Bob] Yeah, you're not going to get too much swelling
in there and you just want to make sure it stays
in place too.
- There we go.
And when you start running out of band
it's nice to end up on the top.
- [Bob] In case you want to slide a slipper on,
or a sandal on or shoe on.
- [Brad] If you could get the
the wrap that has the Velcro built onto the end,
That's worked nice cause then you can just put it down.
Oftentimes that doesn't happen,
they give you these little clips like this
and you put those on.
You can use tape, too.
Some kind of tape that'll hold onto there.
- [Bob] The advantage of, or disadvantage of Velcro
is you've got to have it rolled up right then.
- Right, yeah. If you roll it up backwards,
- All of a sudden the Velcro is out there on the other side.
- Yep. Yep. So you'll know.
Cause when you get done, you'll say, "Oh I have to undo it".
So anyways-
- So now my foot feels like it's being held
up a little bit and it stops it from turning a little bit.
- And it should feel good.
- It feels very good.
- It should feel like good support.
- You're not, you're looking for numbness or tingling.
That means it's too tight.
- Tight, right.
Also, if the toes are starting to turn red or purple
too tight, you're going to have to take it off,
get the circulation going.
- And that might be after a couple of minutes.
- Right. And I would not advise sleeping
with this.
- Right.
- Because overnight you don't know what's going on.
Best to let it open up and go that direction.
And I naturally make sure you leave it on for the day.
It's nice to wash it the next day,
(Bob laughs)
depending on on your foot to hygiene and whatnot.
So very good.
Do that for a few days as the swelling gets down.
You can keep it up with the wrapping on,
their cold packs on it to help the swelling.
And you're really gonna get a big,
a good start to improving that ankle pain swelling
and get back to action.
- Peace out.
- That's it.