Get effective, stabilizing support that promotes safe, secure healing providing support without being cumbersome. Circle a length of tape around your lower calf and foot. For instance, if you plan on watching TV, lay down in this position while you do it. When you get to your toes, work your way back up, covering any bits you missed. Download Article. Picture Information. It is exactly like an ace bandage but much thicker. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Support wikiHow by While seated, roll your foot front to back over the bottle for several . 2016;81:629-635. doi:10.12659/PJR.899317, Kim J, Sung DJ, Lee J. To wrap your Achilles tendon, you can use a compression bandage. However, they can also get stressed due to other injuries. A physical therapist can provide exercises that help stretch and strengthen the Achilles tendon. Your Achilles tendon can be sore for days or even weeks, and there are specific ways to address this. The unused section of the tape will be directed towards the muscles on your calf. Apply ice to the tendon. Dr Tambar is board certified in both rheumatology and internal medicine. Kinesiology tape, on the other hand, works a little differently. http://www.uptodate.com/home. 6. Achilles tendinitis. Use pillows to elevate your leg above your heart. Bend your front leg into a lunge until you feel the calf in your back leg stretching. Place three or four strips of tape perpendicular to your tendon starting at the top of your heel and ending about one-third of the way up your calf. To provide you with the most relevant and helpful information, and understand which You may actually have a torn or ruptured Achilles tendon, which is a far more serious diagnosis. Expert Source Clin Orthop Surg. Debridement with tendon transfer For tendons with more than 50% damage, tendon from the big toe is transferred to the Achilles tendon when the damaged portion is moved in order to keep the tendon strong enough to function. If you continue to try and stretch the tendon, it will extend the amount of time it takes for the tendon to heal. Tennis Shoes vs Running Shoes: Differences, Benefits, and Best Uses, The 9 Best Double Jogging Strollers for Infants and Toddler Adventures, Best Wireless Earbuds with Ear Hooks Buying Guide, 10 Best Running Shoes for Achilles Tendonitis in 2022, Top 5 Best Running Shoes for Men with Bad Knees, 9 Best Running Shoes For Mortons Neuroma. Finally, cover the strips by your toes and upper ankle with more tape to secure them. Try to get into this position whenever you are going to be in a sitting position. You may opt-out of email communications at any time by clicking on Mayo Clinic on Incontinence - Mayo Clinic Press, NEW The Essential Diabetes Book - Mayo Clinic Press, NEW Ending the Opioid Crisis - Mayo Clinic Press, FREE Mayo Clinic Diet Assessment - Mayo Clinic Press, Mayo Clinic Health Letter - FREE book - Mayo Clinic Press, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, Book: Mayo Clinic Family Health Book, 5th Edition, Newsletter: Mayo Clinic Health Letter Digital Edition, NSF Certified for Sport Nutritional Supplements. Rest, ice, compression, and elevation. 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. Start by wrapping a strip of tape just below the widest part of your calf and another just before your toes. Compression can bring swelling down and keep the ankle from moving too much. You can also wrap your Achilles tendon using athletic tape. This article has been viewed 268,029 times. information highlighted below and resubmit the form. You should also seek help if you cannot point the affected foot downward. Use pillows to elevate your leg above your heart. 4th ed. Start slowly and increase activity level gradually with regard to exercise and sports, Alternate between high- and low-impact exercises. Do you have an Achilles tendon injury? In the case of athletic tape, it creates a foundation that reduces movement, allowing the tendons and tissues adequate time to recover and heal. For more tips from our Medical co-author, including how to reduce inflammation in your Achilles tendon, read on. Ace bandages are a popular option because they are easy to use and can be found at most stores. Start by getting a comfortable chair and sitting down. You should always see your physician regarding and injury and consult a physical therapist before undertaking any rehabilitation regimen. Wrapping Achilles tendonitis correctly has several benefits, which include: Compression wraps help reduce swelling by applying pressure to the affected area. "This article answered every question I had in clear, concise, and easily-understood language. [7] 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. X This helps reduce swelling. You can try other activities like swimming or biking until your Achilles tendon has healed. I am in a jam, because I saw a Podiatrist after 6 weeks of heel pain. Wrap a compression bandage in figure-eights, alternating loops between your calf and foot. This piece will act as an anchor section. You can apply an ice pack to your the painful tendon. "Very interesting and clear directions in this article on Achilles tendonitis. They help reduce swelling and inflammation. If you think your shoes may be the issue, it may be time for an upgrade. Its function is to raise your heel off the ground to assist with walking, running or jumping. Stick 2-3 strips of tape up the back of your calf to connect the 2 strips. Wrap your entire ankle in an Ace bandage and use claw clips to secure it. Rest: try to avoid moving the tendon for 2 to 3 days. There are two common types: This type of Achilles tendonitis occurs when the tendons and muscles attached to it become irritated and inflamed. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Should you wrap Achilles tendonitis? We use cookies to make wikiHow great. Tendon injuries of the foot and ankle. Gulati V, Jaggard M, Al-nammari SS, et al. Step 1: Step 1: Initial Treatment of a Sprained Ankle After injury, apply cold pack to ankle for 24-48 hours to help with pain and will reduce swelling. Enjoy! Wrap so it fits snug, not too loose or too tight. Accessed July 9, 2015. Cut the tape gently until you . This will also help hold down the vertical strips of tape. (2018). Did you know you can get expert answers for this article? This article was co-authored by Siddharth Tambar, MD. It also may be a Haglund's deformity that comes from wearing ill-fitting shoes. Do such wraps work? Wrap from the bottom of the foot up We are going to walk you through some of the best ways to heal your Achilles tendon quickly and easily. For those with chronic pain or an injury that is not healing properly, you can use athletic wraps and tape to help reduce the stress on your tendon. Make a donation. It is important to how to properly wrap the injury so as to speed up the healing process and reduce pain. Keep hydrated to reduce the risk of poor tissue health and painful Charley horses. This means that it is tight enough to stay in place while not cutting off the circulation. Miguel Cunha, DPMBoard Certified Podiatrist Your Achilles tendon, which runs from your calf muscle to your heel, allows you to walk, run, jump, and flex your foot. Start with the wrap rolled up and unwind it as you go. Thanks to all authors for creating a page that has been read 268,029 times. Secure the area of the wide tape by adding more anchor pieces across your foot and ankle. In: DeLee & Drez's Orthopaedic Sports Medicine: Principles and Practice. Expert Interview. He also holds Musculoskeletal Ultrasound Diagnostic and Interventional certifications from the American College of Rheumatology and the American Institute of Ultrasound in Medicine. Achilles tendonitis taping will be covered in detail below. $6.49. http://www.orthoinfo.aaos.org/topic.cfm?topic=A00147. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b3\/Fix-Achilles-Tendonitis-Step-1-Version-2.jpg\/v4-460px-Fix-Achilles-Tendonitis-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/b3\/Fix-Achilles-Tendonitis-Step-1-Version-2.jpg\/aid1336292-v4-728px-Fix-Achilles-Tendonitis-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"