Last Updated: October 20, 2021 This will keep your wraps neat but will not put too much restriction on your circulation. She holds a doctorate in medicine, a master's in biomedicine, and a Bachelor of Science in biology from Boston College. As a small thank you, wed like to offer you a $30 gift card (valid at GoNift.com). 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. Hold the stretch for 30 seconds, then relax and repeat on the other side, doing three stretches on each side. Keep going with a couple of sections of the wide athletic tape, making an X pattern. http://www.uptodate.com/home. Include your email address to get a message when this question is answered. Begin by wrapping the area just below your knee with an ace wrap. Work your way up by wrapping the bandage several times around your foot and ankle in a figure-eight pattern. However, they can also get stressed due to other injuries. unlocking this expert answer. 5. 1 May 2020. 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. If so, this article is for you. [v161376_b01]/. Reach down and take hold of the toes on your right foot and pull back gently. Research source. Achilles tendonitis usually develops gradually and gets worse with time. Dr. Cunha received his DPM from the Temple University School of Podiatric Medicine and completed his residency as the Chief Resident at the Washington Hospital Center and Georgetown University where he specialized in lower extremity trauma, diabetic limb salvage, and reconstructive surgery of the foot and ankle. DeLee JC, et al. If you have Achilles tendonitis, it is important to see a doctor. Start above your ankle and wrap the bandage a few times to keep it in place. This pad will help protect the area from friction when the Achilles moves under the athletic tape. Both athletic tape and compression bandages can typically be found at pharmacies, big box stores, and from online retailers. Your doctor may order one or more of the following tests to assess your condition: Tendinitis usually responds well to self-care measures. Welcome to NoLimitsTiming - The best resource for running information on the web. He or she might refer you to a doctor specializing in sports medicine or physical and rehabilitative medicine (physiatrist). Achilles tendinitis. This piece will act as an anchor section. Try massaging your calves to help break up any scar tissue that might have formed on your Achilles tendon. "Very interesting and clear directions in this article on Achilles tendonitis. 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. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. What can I do if I get Achilles tendonitis? 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). What is Achilles tendonitis and how do you know if you have it? It has been estimated that it affects up to 18% of runners. I'd like to see that distinction made in your introduction. wikiHow is where trusted research and expert knowledge come together. 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. For example, taking over-the-counter pain medication, like anti inflammatory medication, can help reduce pain. Wraps or compressive elastic bandages can help reduce swelling and reduce movement of the tendon. Get medical treatment immediately if you experience abrupt severe pain in the tendon area or cannot put weight on the affected leg. Wrap your entire ankle in an Ace bandage and use claw clips to secure it. Thank you! Stretch your Achilles tendon by moving your foot in all directions. Tip: Rocker bottom shoes have been shown to reduce the load on the Achilles tendon making them a great fit for people who suffer from this condition. unlocking this expert answer. Thanks to all authors for creating a page that has been read 268,029 times. Management of achilles tendon injury: A current concepts systematic review. Calf muscles like extra heat and compression. These tips are backed by scientific research, meaning they work! However, no effects were discovered on pain or hip distance when Ktape was tested on patients with tendonitis Achilles. If you have Achilles tendonitis, you may be wondering if you can still run. There is a problem with Click here for an email preview. Q: Some people try to provide support for the calf muscle by wrapping their lower legs with elastic bandages in the hopes of preventing a strain, pull or tear. These will help restrict your ankle from bending, which will give your tendon time to heal. Excellent advice.". Remain patient. Did you know you can get expert answers for this article? The taping technique is similar for both. This will help ensure that the wrap is tight enough to provide compression but not too tight to cause pain. 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. There are 9 references cited in this article, which can be found at the bottom of the page. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. [7] 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. Read here to learn about different types of tapes used in sports medicine. 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. 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. include protected health information. 1. Flex the affected ankle a bit. 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. 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. This article has been viewed 149,128 times. 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). This can help prevent further injury and allow the tissue to heal properly. health information, we will treat all of that information as protected health Download Article. This type of Achilles tendonitis occurs when the inflammation affects the part of the Achilles tendon where it meets the heel bone. Warnings Do not rely on athletic tape to heal a severe calf injury. Brian Richards is an attorney whose work has appeared in law and philosophy journals and online in legal blogs and article repositories. 2018;17(2):58-63. doi:10.4103/aam.aam_49_17. Therapeutic effectiveness of instrument-assisted soft tissue mobilization for soft tissue injury: mechanisms and practical application. This will prevent pain when you remove the tape. The pain may also be accompanied by swelling, bruising, redness or warmth around the injury site. Board Certified Rheumatologist. This can help reduce pain and speed up the healing process. 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. 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. Dr. Miguel Cunha is the founder of Gotham Footcare and is a podiatrist based in Manhattan, New York. Therapists often prescribe specific stretching and strengthening exercises to promote healing and strengthening of the Achilles tendon and its supporting structures. Unfortunately, running can exacerbate the condition and cause further damage. Wrap under the foot to secure the bandage. You can also use an ankle brace or a pneumatic cam boot. Next, place a 2-inch section that will act as an anchor on the bottom part of your foot. Repeat this for each foot direction, and do this slowly as your Achilles tendon is vulnerable to further injury. Wrap from the bottom of the foot up 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. UpdatedApril 8, 2019. Wrap tightly, but not so tight as to cut off circulation. Maughan KL, Boggess BR. Does wrapping your ankle Help Achilles tendonitis? Have you recently made changes to your exercise routine, or have you recently started participating in a new sport? This will also help hold down the vertical strips of tape. With K-tape, this is no longer an issue because it is too flexible. It also may be a Haglund's deformity that comes from wearing ill-fitting shoes. 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. With a bit of care, and potentially some other forms of treatment, you can help your Achilles tendon heal quickly and effectively. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Wrap-an-Achilles-Tendon-Step-1.jpg\/v4-460px-Wrap-an-Achilles-Tendon-Step-1.jpg","bigUrl":"\/images\/thumb\/6\/61\/Wrap-an-Achilles-Tendon-Step-1.jpg\/aid10168316-v4-728px-Wrap-an-Achilles-Tendon-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"