The tape should make figure-eights, alternating loops between your calf and foot. There are several things you need to keep in mind when wrapping Achilles tendonitis: Compression wraps are an important part of treating Achilles tendonitis because they help reduce swelling and inflammation. Then, work your way down to your toes, keeping mild tension to secure the bandage. Make sure the bandage is compressing your calve muscles. Below are the steps you can take to tape and protect the Achilles tendon with athletic tape: If you have a little trouble visualizing that, check out this video on how to tape your injured Achilles with athletic tape here: https://www.youtube.com/watch?v=_fQZj1SZkOM&t=221s, You can watch this video to see how to do it here: youtube.com/watch?v=T5NUbNkB_oA&t=11s. How to Wrap a Wrist To use a compression bandage on a wrist: 2 Roll up the bandage if it isn't already rolled up. If your doctor writes you a prescription for a stronger pain reliever, ensure that you always take it as directed. other information we have about you. Wrapping Achilles tendonitis correctly has several benefits, which include: Compression wraps help reduce swelling by applying pressure to the affected area. Self-care strategies include the following steps, often known by the acronym R.I.C.E. During the physical exam, your doctor will gently press on the affected area to determine the location of pain, tenderness or swelling. Depending on the severity of the tendonitis, you may need to rest the tendon anywhere from days to months. If you feel that your Achilles tendon is injured enough that it needs to be wrapped, consider having it looked at by a doctor. Rest the leg, apply ice for about 15 minutes after exercise, reduce movement of the tendon by wrapping it with an ace bandage, and raise the foot above the level of your heart to reduce swelling. It has been estimated that it affects up to 18% of runners. If you have a little trouble visualizing that, check out this video on how to tape your injured Achilles with athletic tape here: https://www.youtube.com/watch?v=_fQZj1SZkOM&t=221s. If you are experiencing Achilles tendonitis or any other type of physical discomfort, please consult with a doctor about how best to proceed in order to eliminate stress on the affected area. You can apply an ice pack to your the painful tendon. 1. UpdatedApril 8, 2019. This article has been viewed 149,128 times. 2012;5(1):14-17. This will help reduce inflammation and give the tissue a chance to heal. This article offers information regarding a specific injury, but it does not constitute medical advice. By signing up you are agreeing to receive emails according to our privacy policy. Unlock premium answers by supporting wikiHow, https://www.hss.edu/conditions_chronic-achilles-tendon-problems-overview.asp, http://www.sportsinjuryclinic.net/sport-injuries/ankle-pain/achilles-pain/achilles-tendon-taping, https://www.youtube.com/watch?v=_fQZj1SZkOM, https://www.healthline.com/health/sports-injuries/treatment#day-one, https://patienteducation.osumc.edu/Documents/foot-wrap-raise.pdf, https://www.marshfieldclinic.org/sports-wrap/ice-or-heat, https://intermountainhealthcare.org/ext/Dcmnt?ncid=521456271, http://health.usf.edu/medicine/orthopaedic/patientcare/~/media/69B0D576FD664FCC9D7099DBECBAC9D3.ashx. 1998-2023 Mayo Foundation for Medical Education and Research (MFMER). If your Achilles tendon has ruptured, you may need to see an orthopedic surgeon. Step 1: Make sure that the bandage is tightly rolled up. Steps for Taping the Achilles with Kinesiology Tape Then, bring the foot that is affected up and onto the knee of your other leg. This article was co-authored by Miguel Cunha, DPM. This site complies with the HONcode standard for trustworthy health information: verify here. Orthotic devices more commonly help insertional Achilles tendonitis (lower in the leg where the tendon inserts into the heel) because the area is more likely to be irritated by certain footwear. While resting your Achilles tendon, switch to low-impact exercise options such as biking, elliptical exercises, and swimming. We use cookies to make wikiHow great. Include your email address to get a message when this question is answered. Compression As mentioned above, compression wraps are an important part of treating Achilles tendonitis. There are a few things one can do to help ease the pain. An Achilles tendon is the thick tendon that connects your calf muscles to the back of your heel. Achilles Tendon Rupture, American College of Foot and Ankle Surgeons, accessed 4/2/2016. So, if you want fast relief from painor just need a little help with healing, keep reading below. Medina Pabn MA, Naqvi U. Achilles Tendonitis. Accessed July 9, 2015. It is important to wrap the ice in a towel so that it does not come into direct contact with the skin. However, they can also get stressed due to other injuries. Wrapping the Leg. 3. Before your appointment, you may want to write a list of answers to the following questions: Be prepared to answer the following questions regarding your symptoms and factors that may be contributing to your condition: Mayo Clinic does not endorse companies or products. Last Updated: October 2, 2020 How Long Does It Take to Get Good at Running? They can prescribe stronger medication if needed and provide other treatment options. Bass E.Tendinopathy: Why the Difference Between Tendinitis and Tendinosis Matters. Compression wraps help support the Achilles tendon and reduce stress on the tissue. A single copy of these materials may be reprinted for noncommercial personal use only. % of people told us that this article helped them. Excellent advice.". 2015;6(4):380-6. doi:10.5312/wjo.v6.i4.380, Vyas S, Bhalla AS, Ranjan P, Kumar S, Kumar U, Gupta AK. Greatly appreciated all the information provided! Before treating Achilles tendonitis, visit a doctor for a proper diagnosis and treatment plan. Wrap from the bottom of the foot up This content does not have an English version. The unused section of the tape will be directed towards the muscles on your calf. "Needed to know how to apply wrap. More common symptoms of Achilles tendonitis that may warrant a trip to the doctor include mild-to-moderate aches in the back of the leg or above the heel, especially after a sports activity or exercise. Both are signs of a ruptured tendon rather than simply tendonitis. The Coldest Foot Ankle Achilles Pain Relief Ice Wrap with 2 Cold Gel Packs | Best for Achilles Tendon Injuries, Plantar Fasciitis, Bursitis & Sore Feet Built for Cold Therapy (Black XS-XL) 3 Piece Set 4,315 $3399 ($33.99/Count) 5% off promotion available FREE delivery Thu, Feb 16 Or fastest delivery Mon, Feb 13 FSA or HSA eligible Fakoya AOJ, Otohinoyi DA, Fakoya FA. Continue wrapping the area with a Figure Eight pattern all the way up to your mid-calf, near the back of your leg and over to your Achilles tendon on both sides of it where you will end by tying off in a knot or double knot. J Exerc Rehabil. 6. If the pain associated with your Achilles tendon is severe or if you experience a sudden disability with the flexion of your foot, then see a doctor immediately. According to the American Academy of Orthopedic Surgeons, the Achilles tendon is a fibrous band in the back of your heel that connects your leg muscles to bone. Get immediate medical care if you experience a lot of pain in your Achilles tendon, as this could mean a bad tear. Apply ice to the tendon. Get medical treatment immediately if you experience abrupt severe pain in the tendon area or cannot put weight on the affected leg. An activity such as swimming does not pose a risk to your Achilles tendon. Try massaging your calves to help break up any scar tissue that might have formed on your Achilles tendon. Easing Achilles tendonitis pain can be a life-saver for those who suffer for it. The condition is most often caused by overuse of the tendon or repetitive stress due to activities like walking, running, and jumping. Dr. Cunha is a member of the American Podiatric Medical Association, the New York Podiatric Medical Association, the American College of Foot and Ankle Surgeons, and is board certified in Podiatric Medicine. Always start with bilateral heel drops, and consult your physical therapist before attempting single heel drops since they can potentially cause further damage to the tendon. Thanks to all authors for creating a page that has been read 149,128 times. Wrap two pieces of athletic tape as an anchor over the upper part of the ankle and ball of the foot. If we combine this information with your protected There are two common types: This type of Achilles tendonitis occurs when the tendons and muscles attached to it become irritated and inflamed. Do such wraps work? The person that assists you does not need to have any special skills or knowledge of your injury. Correlation of some predisposing intrinsic conditions with the morphological integrity of the Achilles tendon. Achilles Tendinitis (or tendinopathy) is a condition in which the Achilles tendon becomes inflamed and painful. To avoid further irritation or tearing when exercising, ice the area for 15-20 minutes a few times during the day and limit any activity that is painful. Achilles tendonitis usually develops gradually and gets worse with time. There are 9 references cited in this article, which can be found at the bottom of the page. This video can also show you how to wrap an Achilles tendon with Ace bandages using the Figure Eight technique: https://www.youtube.com/watch?v=ZGFznb-5jTo. Expert Interview/. He has been a writer since 2008. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. If you are experiencing any of these symptoms, it is important to see a doctor so they can properly diagnose and treat the condition. He or she might refer you to a doctor specializing in sports medicine or physical and rehabilitative medicine (physiatrist). Next, place a 2-inch section that will act as an anchor on the bottom part of your foot. I am in a jam, because I saw a Podiatrist after 6 weeks of heel pain. Injuries to the Achilles tendons can happen when you overuse them while doing exercising like running, jumping rope, etc. Largely the same way as above. All rights reserved. In this article, we will outline the dos and donts of how to wrap Achilles tendonitis to help alleviate the issues it can cause. Achilles tendinopathy and tendon rupture. Wrap your entire ankle in an Ace bandage and use claw clips to secure it. Advertising revenue supports our not-for-profit mission. Wrap in a diagonal, criss-cross pattern as follows: Begin wrapping over the top of the foot near the toes. Check Price at Amazon. As a small thank you, wed like to offer you a $30 gift card (valid at GoNift.com). He earned his MD from State University of New York at Syracuse. Make sure the bandage is compressing your calve muscles. Management of achilles tendon injury: A current concepts systematic review. : One of the most important things for this type of injury is rest in order to allow your body's natural ability to heal itself. Surgery is only recommended in severe cases where other treatments have failed to provide relief. To wrap your Achilles tendon, you can use a compression bandage. We are going to walk you through some of the best ways to heal your Achilles tendon quickly and easily. include protected health information. Rest It is important to rest the Achilles tendon when you first start to feel pain. Find many great new & used options and get the best deals for Elastic Ankle Support Brace Foot Guard Sprains Injury Wrap Bandages Strap SLS at the best online prices at eBay! Keep a small amount of tension on the bandage as you go. X If you wake up in the morning with Achilles tendon pain, your doctor may recommend a night brace to keep the foot flexed while you sleep. Wrap two sections of the tape over the top part of your ankle and the ball of your foot. Compression. This will also help hold down the vertical strips of tape. Wrap so it fits snug, not too loose or too tight. Physical therapy is also an option for treating Achilles tendonitis. health information, we will treat all of that information as protected health Get effective, stabilizing support that promotes safe, secure healing providing support without being cumbersome. Do not start wrapping from the top towards the bottom. . You should leave the ice pack on until you notice the swelling reducing. Don't put any tension on them as you apply them but also make sure that they are not loose. To stretch your Achilles tendon, stand with one foot about two feet behind the other. Make sure you tell your doctor about any recently increased physical activity involving your lower legs since this is likely the source of the injury. ", been almost 2 months now. This means that it is tight enough to stay in place while not cutting off the circulation. There are many ways you can speed up the recovery time from this injury and get back to doing the activities you used to enjoy before suffering from pain. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Mayo Clinic is a not-for-profit organization. How Wide Are The Slimmest Double Jogging Strollers? There are several different types of wraps that can be used to treat Achilles tendonitis. Begin by wrapping the area just below your knee with an ace wrap. Secure the bandage with Velcro or a safety pin. Gastrocnemius recession This surgery lengthens calf muscles in order to take additional stress off your Achilles tendon. Your Achilles tendon, which runs from your calf muscle to your heel, allows you to walk, run, jump, and flex your foot. Achilles tendinosis: treatment options. Apply a cold compress to your sore Achilles tendon for 20 minutes at a time. Philadelphia, Pa.: Saunders Elsevier; 2015. http://www.clinicalkey.com. However, that doesn't mean you can't strengthen it or work on building up other areas in order to help aid this area. These videos brought courtesy of Vive Health contain provides stretches you can try in conjunction with taping techniques for a comprehensive Achilles recovery plan: Sign up now for 15% off your first order! By using this service, some information may be shared with YouTube. Ice: put an ice pack (or try a bag of frozen peas wrapped in a tea towel) on the tendon for up to 20 minutes every 2 to 3 hours. Applying a cold compress to the injury helps reduce blood flow, which can help relieve the pain. If you think your shoes may be the issue, it may be time for an upgrade. According to the Mayo Clinic, this can decrease any swelling over your Achilles tendon. ", demonstrated and see if it helps. Review/update the Dr. Miguel Cunha is the founder of Gotham Footcare and is a podiatrist based in Manhattan, New York. I'd like to see that distinction made in your introduction. Have you recently made changes to your exercise routine, or have you recently started participating in a new sport? You can talk them through the process of taping and wrapping your Achilles. Calf muscles like extra heat and compression. % of people told us that this article helped them. Runners Legs vs. Walkers Legs? If you continue to try and stretch the tendon, it will extend the amount of time it takes for the tendon to heal. This type of Achilles tendonitis occurs when the inflammation affects the part of the Achilles tendon where it meets the heel bone. Then slightly bend your back leg until you feel the stretch in your Achilles tendon. Use pillows to elevate your leg above your heart. Ann Afr Med. Even for mild cases where a physical therapist is not necessary, keep in mind that gentle strengthening and stretching options are always recommended when healing a tendon. Your Achilles tendons connect the muscles in your calves to the heel bones in your lower legs. information submitted for this request. Remain patient. Wrap a piece of tape horizontally around the Achilles tendon to add a final ring of support. It is commonly referred to as an overuse injury and can sometimes be confused with conditions like ankle sprains or general muscular pain. If an over-the-counter medication is not controlling the pain satisfactorily, talk to your doctor. Keep the . What types of shoes do you wear during exercise? Accessed July 9, 2015. ACE Arch Support Braces . Secure the area of the wide tape by adding more anchor pieces across your foot and ankle. Brought to you by Rocktape UK.. : You'll likely first bring your symptoms to the attention of your family doctor. If your pain is severe, your doctor may also recommend a recovery boot in order to keep the foot flexed and strain off the tendon. They help reduce swelling and inflammation. Achilles tendonitis taping will be covered in detail below. Go to your pharmacy to obtain nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen. It is important to make sure that the wrap is not too tight, however, as this can cause more pain. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. Read the package and use as directed. In treating this injury, it is important to provide support to the tendon while it heals. When these strips are secure, they should take the brunt of the pressure when you step and flex your foot, minimizing the pressure put on the Achilles. You may opt-out of email communications at any time by clicking on According to the Mayo Clinic, this can decrease any swelling over your Achilles tendon. Kinesiology tape, on the other hand, works a little differently. Consult your doctor before taking an OTC medicine for your injury for longer than one month. 2018;17(2):58-63. doi:10.4103/aam.aam_49_17. Dr. Cunha is a foot and ankle surgeon with experience treating a wide array of foot and ankle conditions from minor problems to complex reconstructive foot and ankle surgery. Each strip should start about one-third of the way up your calf and end in a loop around your foot. Its function is to raise your heel off the ground to assist with walking, running or jumping. Thanks for the article. You may actually have a torn or ruptured Achilles tendon, which is a far more serious diagnosis. World J Orthop. He also holds Musculoskeletal Ultrasound Diagnostic and Interventional certifications from the American College of Rheumatology and the American Institute of Ultrasound in Medicine. According to the Mayo Clinic, serious side effects of use include stomach bleeding, ulcers and stomach pain. Proven Ways to Strengthen and Heal an Elbow with Tendonitis. Ice Applying ice to the affected area can help reduce pain and swelling. Gulati V, Jaggard M, Al-nammari SS, et al.
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