Avoid using NSAIDs for longer than ten days. 3. Kinesiology tape, on the other hand, works a little differently. 3 The growth may rub on the Achilles and cause pain and inflammation. In this article, we will outline the dos and donts of how to wrap Achilles tendonitis to help alleviate the issues it can cause. Lopez RG, Jung HG. This article received 14 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. This can help prevent further injury and allow the tissue to heal properly. information and will only use or disclose that information as set forth in our notice of This will keep your wraps neat but will not put too much restriction on your circulation. Have you recently made changes to your exercise routine, or have you recently started participating in a new sport? You can apply an ice pack to your the painful tendon. Board Certified Rheumatologist. Step 1: Make sure that the bandage is tightly rolled up. To stretch your Achilles tendon, stand with one foot about two feet behind the other. Int J Ther Massage Bodywork. Secure the bandage with Velcro or a safety pin. Cut strips of athletic tape and apply them horizontally across your achilles tendon. CROSSTRAP Achilles Strap - Ankle Support for Achilles Tendonitis - Support Brace for Men and Women -. If you are experiencing Achilles tendonitis, it is important to rest and ice the injured area. This type of Achilles tendonitis occurs when the inflammation affects the part of the Achilles tendon where it meets the heel bone. Leave a little bit of room to pull through on both ends so you will be able to tie it off at the end without too much difficulty. For more tips from our Medical co-author, including how to reduce inflammation in your Achilles tendon, read on. 4. UpdatedApril 8, 2019. use NASA-inspired infrared technology to improve circulation and tissue regenerationwhich helps with faster post-exercise recovery and pain relief from all types of foot injuries (including those to the Achilles tendon). 2018;97(2):86-93. Do you have an Achilles tendon injury? Use pillows to elevate your leg above your heart. What a wrap does is increase the core temperature of the muscle and adds some compression. Achilles tendon taping typically involves using athletic or kinesiology tape. X Stick 2-3 strips of tape up the back of your calf to connect the 2 strips. While resting your Achilles tendon, switch to low-impact exercise options such as biking, elliptical exercises, and swimming. Ice Applying ice to the affected area can help reduce pain and swelling. Accessed July 9, 2015. The unused section of the tape will be directed towards the muscles on your calf. For example, move your foot up and hold this position for 30 seconds. While resting your Achilles tendon, switch to low-impact exercise options such as biking, elliptical exercises, and swimming. For instance, if you plan on watching TV, lay down in this position while you do it. I'd like to see that distinction made in your introduction. You can buy these from pharmacies. Then, work your way down to your toes, keeping mild tension to secure the bandage. The only other thing to take into consideration would be the mobility aspect. With K-tape, this is no longer an issue because it is too flexible. Wrapping Achilles tendonitis correctly has several benefits, which include: Compression wraps help reduce swelling by applying pressure to the affected area. Elevation Elevating the affected leg can also help reduce pain and swelling. . In the case of athletic tape, it creates a foundation that reduces movement, allowing the tendons and tissues adequate time to recover and heal. Support: wrap an elastic bandage around the area, use a tube bandage, or use a soft brace. Ankle Brace Support Achilles Tendon Bandage Sport Protection Foot Wrap Guard | Sporting Goods, Fitness, Running & Yoga, Fitness Clothing & Accessories | eBay! [1] Enjoy! Start off by applying under wrap over the foot and ankle. To treat Achilles tendonitis, use RICE. It is commonly referred to as an overuse injury and can sometimes be confused with conditions like ankle sprains or general muscular pain. Are symptoms worse at certain times of day or after certain activities? Failing to get proper treatment could threaten your mobility in the future, limiting your ability to walk or play sports. . Should you wrap Achilles tendonitis? Brian Richards is an attorney whose work has appeared in law and philosophy journals and online in legal blogs and article repositories. You can care for most cases of Achilles tendinitis at home, but you should still see a doctor regarding the exact steps that are right for your injury. information is beneficial, we may combine your email and website usage information with If you have Achilles injuries, it is important to wrap the injury correctly to help speed up the healing process and reduce pain. If you've injured your Achilles, it's important to avoid strenuous exercise for at least the first four weeks of healing. In: DeLee & Drez's Orthopaedic Sports Medicine: Principles and Practice. As athletic tape is adhesive, you may wish to shave the area of your leg and foot that you will tape. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Fields KB, ed. Wrap in a diagonal, criss-cross pattern as follows: Begin wrapping over the top of the foot near the toes. X Expert Interview. If you have a chronic injury that is slow to heal, you can add another ace bandage or wrap from your mid-calf upwards in order to provide the most support and compression around this area for even faster recovery time when it comes to healing an Achilles tendon. Your doctor may order one or more of the following tests to assess your condition: Tendinitis usually responds well to self-care measures. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. There are 9 references cited in this article, which can be found at the bottom of the page. You can also use pre-wrap or athletic tape if needed in order to make the process easier. This will usually get worse when you exercise and may cause a popping or snapping sensation that can be heard by others nearby or even yourself were to put your ear down to the injured area. Keep going with a couple of sections of the wide athletic tape, making an X pattern. There is a problem with The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. Wrap your entire ankle in an Ace bandage and use claw clips to secure it. It has been estimated that it affects up to 18% of runners. I now realize I. This will prevent pain when you remove the tape. When you feel pain in this area, it is usually because one or both of these tendons are inflamed or torn (ruptured). It is exactly like an ace bandage but much thicker. : You'll likely first bring your symptoms to the attention of your family doctor. 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. The third letter, C, stands for "Compression.". Wrapping reduces swelling and limits the movement of the tendon when done correctly. Applying a cold compress to the injury helps reduce blood flow, which can help relieve the pain. To provide you with the most relevant and helpful information, and understand which In treating this injury, it is important to provide support to the tendon while it heals. 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. The benefits of wrapping the injury correctly, Additional tips for how to ease Achilles tendonitis pain, pain in the back of the leg or above the heel, decreased range of motion in the affected ankle. Support wikiHow by Take a half of the piece of stretched tape, and with a moderate stretch, place it across the backside of your heel. Cut strips of athletic tape and apply them horizontally across your achilles tendon. Circle a length of tape around your lower calf and foot. 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. 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. Additional stress can make your injury more severe. {"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":"