This will also help hold down the vertical strips of tape. For an easy way to stretch and ice at the same time, freeze water in a plastic bottle. % of people told us that this article helped them. wikiHow marks an article as reader-approved once it receives enough positive feedback. It is important to wrap the ice in a towel so that it does not come into direct contact with the skin. You may actually have a torn or ruptured Achilles tendon, which is a far more serious diagnosis. 2017;48(3):776-780. doi:10.1016/j.injury.2017.01.020. For example, taking over-the-counter pain medication, like anti inflammatory medication, can help reduce pain. 25 August 2020. It's important to make sure that these wraps do not restrict blood flow. With over 19 years of experience, Dr. Tambar specializes in Regenerative Medicine and Rheumatology, with a focus on platelet rich plasma and bone marrow derived stem cell treatments for arthritis, tendinitis, injuries, and back pain. Each strip should start about one-third of the way up your calf and end in a loop around your foot. Apply ice to the tendon. Click the Playlist button in the upper left corner of the video below to see all of the videos. As a small thank you, wed like to offer you a $30 gift card (valid at GoNift.com). Obviously, if K-taped works well, use it. 1 May 2020. She holds a doctorate in medicine, a master's in biomedicine, and a Bachelor of Science in biology from Boston College. This helps reduce swelling. 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. If you have seriously strained or torn it, a doctor can give you critical medical care that will aid in your recovery and they can tell you whether wrapping the area will aid in your recovery. % of people told us that this article helped them. You should rest as much as possible in order to keep weight off your tendon, but can help ease pain and reduce re-injury with proper wrapping. To treat Achilles tendonitis, use RICE. I will have to try the exercise, "The first method worked for me because I have an acute problem with swelling. Although it requires a medical diagnosis, the most common symptom of injury to the Achilles is pain or tenderness in the back of your heel where it connects with the tendon. American Academy of Orthopaedic Surgeons. The condition is most often caused by overuse of the tendon or repetitive stress due to activities like walking, running, and jumping. Get effective, stabilizing support that promotes safe, secure healing providing support without being cumbersome. You should leave the ice pack on until you notice the swelling reducing. Starting at the back of the calf, over the anchor strip, lay one piece of wide athletic tape down to extend to the anchor piece on the bottom of the foot. This article offers information regarding a specific injury, but it does not constitute medical advice. Compression can bring swelling down and keep the ankle from moving too much. Does wrapping your ankle Help Achilles tendonitis? Start off by applying under wrap over the foot and ankle. Tendon pain to the Achilles usually results from repetitive micro-tears in the tissue that is not allowed time to heal properly before being irritated again with exercise or other activities. If you have Achilles injuries, it is important to wrap the injury correctly to help speed up the healing process and reduce pain. However, no effects were discovered on pain or hip distance when Ktape was tested on patients with tendonitis Achilles. In this tutorial, Dr. Kevin Kirk, orthopedic foot and ankle surgeon at TSAOG Orthopaedics, demonstrates how to apply an ACE wrap to your. 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. wikiHow is where trusted research and expert knowledge come together. Wrap in a diagonal, criss-cross pattern as follows: Begin wrapping over the top of the foot near the toes. If you think your shoes may be the issue, it may be time for an upgrade. Your Achilles tendon, which runs from your calf muscle to your heel, allows you to walk, run, jump, and flex your foot. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Read the package and use as directed. 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. We are going to walk you through some of the best ways to heal your Achilles tendon quickly and easily. This piece will act as an anchor section. Thank you! 3 The growth may rub on the Achilles and cause pain and inflammation. 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! The K-tape has really taken off in recent years, and numerous athletes have utilized it. Ankle Brace Support Achilles Tendon Bandage Sport Protection Foot Wrap Guard | Sporting Goods, Fitness, Running & Yoga, Fitness Clothing & Accessories | eBay! This will keep your wraps neat but will not put too much restriction on your circulation. It is important to how to properly wrap the injury so as to speed up the healing process and reduce pain. The Achilles tendon is used when walking, so this injury can make it difficult to perform everyday activities. This will help ensure that the wrap is tight enough to provide compression but not too tight to cause pain. [6] 3 Ice your calf to reduce pain. Approved. Kinesiology tape, on the other hand, works a little differently. Did you know you can get expert answers for this article? DeLee JC, et al. Theres never been any doubt about whether or not a study will be successful. Accessed July 9, 2015. According to the Mayo Clinic, this can decrease any swelling over your Achilles tendon. Am Fam Physician. information is beneficial, we may combine your email and website usage information with This is found to be true because the Ace Bandage does help with the swelling from its pressure but it does not help rest or immobilize the injured area due to its . "This article answered every question I had in clear, concise, and easily-understood language. In treating this injury, it is important to provide support to the tendon while it heals. 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. . Go to your pharmacy to obtain nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen. Include your email address to get a message when this question is answered. If you have chronic pain in this area, compression can also help reduce swelling further to give your body an edge when it comes to healing time. Wraps or compressive elastic bandages can help reduce swelling and reduce movement of the tendon. It is commonly referred to as an overuse injury and can sometimes be confused with conditions like ankle sprains or general muscular pain. Looking for products to help reduce your Achilles tendonitis pain? 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. This article received 14 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. Do such wraps work? You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Do not start wrapping from the top towards the bottom. Siddharth Tambar, MD. 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. 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. There are 8 references cited in this article, which can be found at the bottom of the page. A special type of strengthening called "eccentric" strengthening, involving a slow let down of a weight after raising it, has been found to be especially helpful for persistent Achilles problems. 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. Wrap a compression bandage in figure-eights, alternating loops between your calf and foot. Apply a cold compress to your sore Achilles tendon for 20 minutes at a time. Jasper loves to write about fitness, running, and anything else that gets him moving outdoors. 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. Additional stress can make your injury more severe. Watch medications you take, as some of their side effects can affect your ankle health. Treasure Island (FL): StatPearls Publishing. A physical therapist might suggest some of the following treatment options: Exercises. It has been estimated that it affects up to, Decreased strength or motion in your calf muscle, A visible limp when walking due to the pain of trying to bear weight on the affected foot, especially after exercise or activity, Difficulty or pain that is felt when trying to pull your toes up towards your shin (this may only be possible with the help of a towel because it can be difficult and even painful to do so). As a small thank you, wed like to offer you a $30 gift card (valid at GoNift.com). Copyright 2023 Leaf Group Ltd., all rights reserved. Next, apply an ice pack to your calf for 15 minutes as needed to reduce pain. He or she will also evaluate the flexibility, alignment, range of motion and reflexes of your foot and ankle. 1998-2023 Mayo Foundation for Medical Education and Research (MFMER). 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. 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. Place two strips of tape parallel to your tendon on each side of the tendon. When you feel pain in this area, it is usually because one or both of these tendons are inflamed or torn (ruptured). 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 several months of more-conservative treatments don't work or if the tendon has torn, your doctor may suggest surgery to repair your Achilles tendon. In some cases, your doctor or physical therapist may also advise some type of insert of orthotic. If you anticipate pain after an exercise, you can also ice the injured calf after an exercise as well. Cut the tape gently until you . You may additionally experience tenderness or stiffness in the area, which is most commonly felt first thing in the morning. Did you know you can get premium answers for this article? Take a half of the piece of stretched tape, and with a moderate stretch, place it across the backside of your heel. By using our site, you agree to our. Board Certified Podiatrist. He completed his Internship, Residency in Internal Medicine, and his Rheumatology Fellowship at Northwestern Memorial Hospital. However, that doesn't mean you can't strengthen it or work on building up other areas in order to help aid this area. You may opt-out of email communications at any time by clicking on To treat Achilles tendonitis, use RICE. Check with your sports physician if you think your calf strain may need more serious treatment and/or therapy. should see my orthopedic doctor to get the correct diagnosis between tendonitis vs. rupture. Injury. With K-tape, this is no longer an issue because it is too flexible. Download Article. You can apply an ice pack to your the painful tendon. http://www.uptodate.com/home. Start by getting a comfortable chair and sitting down. Start above your ankle and wrap the bandage a few times to keep it in place. For more ways to fix Achilles tendonitis from our Medical reviewer, like the best non-prescription pain relievers, read on! 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. Calf muscles like extra heat and compression. Place the end of the bandage against the skin and then wrap the bandage around it several times to keep it in place. [1] 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. Get immediate medical care if you experience a lot of pain in your Achilles tendon, as this could mean a bad tear. unlocking this expert answer. Expert Interview. "Very interesting and clear directions in this article on Achilles tendonitis. 6. 4th ed. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. We have compiled a list of these treatments below: You can wrap and protect the affected area with Ace bandages by following these three simple steps: 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. Achilles tendon taping typically involves using athletic or kinesiology tape. Begin by wrapping the area just below your knee with an ace wrap. "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. Use compression wraps to limit movement in the tendon, and keep your foot elevated above your chest to reduce swelling. Rheumatoid Arthritis Revisited - Advanced Imaging Review. For instance, if you plan on watching TV, lay down in this position while you do it. . Flex the affected ankle a bit. Ham P, et al. You want the bandage to be medium tight. Rest and avoid any activities that stress your calve muscles and Achilles tendon. We use cookies to make wikiHow great. Fast, Easy Ways to Heal an Achilles Tendon, An Achilles tendon injury is formally known as Achilles tendonitis, and it is a condition where the Achilles tendon becomes inflamed and painful. The only other thing to take into consideration would be the mobility aspect. 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. Wrapping reduces swelling and limits the movement of the tendon when done correctly. If you feel that your Achilles tendon is injured enough that it needs to be wrapped, consider having it looked at by a doctor. Have you recently made changes to your exercise routine, or have you recently started participating in a new sport? If so, this article is for you. privacy practices. After icing your achilles, wrap it up in an ace bandage or towel. Make sure the bandage is compressing your calve muscles. health information, we will treat all of that information as protected health : 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. You can try other activities like swimming or biking until your Achilles tendon has healed. 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. Accessed July 9, 2015. The best way to ice your achilles tendon is to freeze water in a plastic cup. How Wide Are The Slimmest Double Jogging Strollers? Finally, cover the strips by your toes and upper ankle with more tape to secure them. If an Achilles tendon has been damaged as a result of overuse, it may be torn or inflamed due to micro injuries or inflammation. 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. Support: wrap an elastic bandage around the area, use a tube bandage, or use a soft brace. 2012;5(1):14-17. There are several things that can increase your risk of developing Achilles tendonitis, which include: Achilles tendonitis is often caused by repetitive stress on the tendon, such as from overuse during sports or exercise. Waltham, MA: UpToDate Inc. Before treating Achilles tendonitis, visit a doctor for a proper diagnosis and treatment plan. 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. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Make sure the bandage is compressing your calve muscles. ", been almost 2 months now. According to the Mayo Clinic, this can decrease any swelling over your Achilles tendon. Gulati V, Jaggard M, Al-nammari SS, et al. Wrap so it fits snug, not too loose or too tight. Then, bring the foot that is affected up and onto the knee of your other leg. Dr. Tambar holds a BA in Economics from State University of New York at Buffalo.