If you continue to try and stretch the tendon, it will extend the amount of time it takes for the tendon to heal. The person that assists you does not need to have any special skills or knowledge of your injury. Surgery is only recommended in severe cases where other treatments have failed to provide relief. Work your way up by wrapping the bandage several times around your foot and ankle in a figure-eight pattern. Warnings Do not rely on athletic tape to heal a severe calf injury. 2017;48(3):776-780. doi:10.1016/j.injury.2017.01.020. Dr. Tambar holds a BA in Economics from State University of New York at Buffalo. Both athletic tape and compression bandages can typically be found at pharmacies, big box stores, and from online retailers. You can buy these from pharmacies. 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. This can happen from overuse or repetitive stress on the Achilles tendon. While resting your Achilles tendon, switch to low-impact exercise options such as biking, elliptical exercises, and swimming. These will help restrict your ankle from bending, which will give your tendon time to heal. Stick 2-3 strips of tape up the back of your calf to connect the 2 strips. % of people told us that this article helped them. For example, swim instead of run. We use cookies to make wikiHow great. 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. You can apply an ice pack to your the painful tendon. Sometimes, Achilles tendonitis is caused when a bony growth develops on the heel or calcaneus bone, which is at the back of the ankle. 4th ed. Clin Orthop Surg. Maughan KL, Boggess BR. Thanks to all authors for creating a page that has been read 268,029 times. Make sure that you don't put direct pressure onto your Achilles tendon. health information, we will treat all of that information as protected health A: They can. When you exercise, this tendon is prone to trauma and overuse, especially if you take part in activities that frequently stress your calf muscles, such as climbing and running. Luckily, there are many ways you can heal your Achilles injury quickly. Typically, it's easiest to get in this position by laying on a table or bed face down with your feet hanging off the end. Secure the area of the wide tape by adding more anchor pieces across your foot and ankle. "Needed to know how to apply wrap. Greatly appreciated all the information provided! It is important to wrap the ice in a towel so that it does not come into direct contact with the skin. He holds a Bachelor of Science in psychology from University of California, San Diego and a Juris Doctor from Lewis and Clark School of Law. Support: wrap an elastic bandage around the area, use a tube bandage, or use a soft brace. Make sure the bandage is compressing your calve muscles. 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 Therapists often prescribe specific stretching and strengthening exercises to promote healing and strengthening of the Achilles tendon and its supporting structures. 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. unlocking this expert answer. Do this frequently throughout the day. Call your doctor if your pain persists despite NSAID use. Expert Interview. Apply ice to the tendon. It is important to keep the leg elevated above the level of the heart. Ace bandages are a popular option because they are easy to use and can be found at most stores. Place two strips of tape parallel to your tendon on each side of the tendon. If you are experiencing Achilles tendonitis, it is important to rest and ice the injured area. Generally, heat will be helpful for pain and inflammation. This will prevent pain when you remove the tape. Compression As mentioned above, compression wraps are an important part of treating Achilles tendonitis. It is important to make sure that the wrap is not too tight, however, as this can cause more pain. Start off by applying under wrap over the foot and ankle. The pain may also be accompanied by swelling, bruising, redness or warmth around the injury site. Calf muscles like extra heat and compression. 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. The key to getting the right support from your ACE Brand Elastic Bandage is proper wrapping technique. These devices go into a shoe to increase support on a specific area of the foot. Download Article. Injuries to the Achilles tendons can happen when you overuse them while doing exercising like running, jumping rope, etc. These are designed by podiatrists to help reduce the amount of stress on your Achilles tendon when moving around, which can also speed up recovery time considerably. Elevation Elevating the affected leg can also help reduce pain and swelling. 2012;5(1):14-17. Provide compression (or pressure) by applying a gauze bandage, ACE bandage or Coban, or store-bought ankle support. information and will only use or disclose that information as set forth in our notice of Start at the foot. Achilles tendonitis can be a debilitating injury, but there are things you can do in addition to RICE. These tips are backed by scientific research, meaning they work! Waltham, MA: UpToDate Inc. By using our site, you agree to our. Injury. Apply a cold compress to your sore Achilles tendon for 20 minutes at a time. Bend your front leg into a lunge until you feel the calf in your back leg stretching. Then slightly bend your back leg until you feel the stretch in your Achilles tendon. Wrap from the bottom of the foot up Wrap two sections of the tape over the top part of your ankle and the ball of your foot. 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. . Rheumatoid Arthritis Revisited - Advanced Imaging Review. This helps reduce swelling. 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. Tendon injuries of the foot and ankle. 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. By signing up you are agreeing to receive emails according to our privacy policy. ", I was glad to see the exercises and stretches, and now I have a better of idea of just where the Achilles tendon is. Largely the same way as above. You can ice the area for up to twenty minutes, but you should always stop to let the skin warm up if you start to feel the skin go numb. He has been a writer since 2008. For more tips from our Medical co-author, including how to reduce inflammation in your Achilles tendon, read on. You can do this exercise for up to four repetitions at a time and five times a day. Similarities, Differences, Recommendations. Older adults are more likely to develop Achilles tendonitis because the tissue becomes less elastic with age. Copyright 2023 Leaf Group Ltd., all rights reserved. Compression wraps help support the Achilles tendon and reduce stress on the tissue. Certain medical conditions, such as diabetes, can increase your risk of developing Achilles tendonitis. Ham P, et al. Protect a strained or sprained Achilles tendon with athletic taping 191,477 views Apr 25, 2012 428 Dislike Share Human Kinetics 12.4K subscribers http://www.HumanKinetics.com The technique in. In treating this injury, it is important to provide support to the tendon while it heals. Ace wraps are commonly used in treating ankle sprains. When you feel pain in this area, it is usually because one or both of these tendons are inflamed or torn (ruptured). If swelling does not reduce, you should see your doctor as soon as possible. For more ways to fix Achilles tendonitis from our Medical reviewer, like the best non-prescription pain relievers, read on! http://www.uptodate.com/home. Check with your sports physician if you think your calf strain may need more serious treatment and/or therapy. Pol J Radiol. This can help reduce pain and speed up the healing process. If over-the-counter pain medications such as ibuprofen (Advil, Motrin IB, others) or naproxen (Aleve) aren't enough, your doctor might prescribe stronger medications to reduce inflammation and relieve pain. X 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. You may actually have a torn or ruptured Achilles tendon, which is a far more serious diagnosis. Board Certified Rheumatologist. It is important to how to properly wrap the injury so as to speed up the healing process and reduce pain. Use a gauze bandage if you are also covering wounds from an injury. % of people told us that this article helped them. You should be able to slide a finger under the wrap. This article offers information regarding a specific injury, but it does not constitute medical advice. Last Updated: October 2, 2020 It is exactly like an ace bandage but much thicker. should see my orthopedic doctor to get the correct diagnosis between tendonitis vs. rupture. Take the weight off your leg and ankle as soon as possible. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Hold the stretch for 30 seconds, then relax and repeat on the other side, doing three stretches on each side. 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. Ann Afr Med. Sudden, forceful movements such as those in sports may stress the Achilles tendon and make it stretch too far, causing a partial tear or rupture. Achilles tendinopathy and tendon rupture. Accessed July 9, 2015. Check Price at Amazon. By using this service, some information may be shared with YouTube. 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! Advertising revenue supports our not-for-profit mission. Research source. Do such wraps work? Feelings can be similar to that of muscular pain in the calf muscles or tightness in the foot and ankle. Thanks to all authors for creating a page that has been read 149,128 times. However, no effects were discovered on pain or hip distance when Ktape was tested on patients with tendonitis Achilles. 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). He also spends time writing about his true passions in life. Achilles tendonitis taping will be covered in detail below. Depending on the severity of the tendonitis, you may need to rest the tendon anywhere from days to months. 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. Make sure to keep your foot in the same position, which is not putting pressure on the Achilles, as you are applying these strips. If you fall or twist your ankle, it can put stress on the Achilles tendon and lead to the development of Achilles tendonitis. Circle a length of tape around your lower calf and foot. Step 1: Make sure that the bandage is tightly rolled up. Get effective, stabilizing support that promotes safe, secure healing providing support without being cumbersome. the unsubscribe link in the e-mail. This helps deliver nutrients and oxygen to the tissue, which can aid in the healing process. Start by wrapping a strip of tape just below the widest part of your calf and another just before your toes. 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. All rights reserved. An Achilles tendon is the thick tendon that connects your calf muscles to the back of your heel. 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. We use cookies to make wikiHow great. 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. Does wrapping your ankle Help Achilles tendonitis? Consult your doctor before taking an OTC medicine for your injury for longer than one month. The pain can be so severe that the athlete may need to stop participating in their sport for months or even years if they don't get treatment. Beginning at the back part of the calf and across the anchor portion, lay one wide swath of athletic tape down and extending to the bottom of your foot to the anchor section. You can find further instructions for this calf stretch exercise at: As you build strength, you can begin holding weights in order to increase strengthening as you perform this exercise. Both are signs of a ruptured tendon rather than simply tendonitis. However, that doesn't mean you can't strengthen it or work on building up other areas in order to help aid this area. Miguel Cunha, DPM. If I wrap tighter to get the support i need it cuts off circulation . Thank you! Go to your pharmacy to obtain nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen. There are several different types of wraps that can be used to treat Achilles tendonitis. Start with the wrap rolled up and unwind it as you go. Physical therapy is also an option for treating Achilles tendonitis. The most common being RICE (Rest, Ice, Compression, Elevation). Finally, cover the strips by your toes and upper ankle with more tape to secure them. Achilles Tendon Rupture, American College of Foot and Ankle Surgeons, accessed 4/2/2016. Find many great new & used options and get the best deals for Breathable Ankle Support Brace Foot Guard Sprains Injury Wrap Bandages Strap For at the best online prices at eBay! Compression wraps also help improve blood flow to the affected area. Wrap so it fits snug, not too loose or too tight. Achilles tendonitis is a painful injury that can be debilitating. Mayo Clinic is a not-for-profit organization. : 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. References I don't think the second method would, "Before I read this wikiHow, I didn't know that smoking can slow soft tissue recovery. wikiHow marks an article as reader-approved once it receives enough positive feedback. Secure the bandage with Velcro or a safety pin. This article received 14 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. Helps sprained, Provides pain relief for Plantar Fasciitis, Achilles Tendonitis, swollen joints, and more. There is a problem with . Management of achilles tendon injury: A current concepts systematic review. You can also perform single heel drops, which are basically the same exercise but on one leg only. This article has been viewed 149,128 times. Keep the ice on for 15-20 minutes at most. 1 May 2020. This will also help hold down the vertical strips of tape. If your Achilles tendon has ruptured, you may need to see an orthopedic surgeon. Place two strips of tape parallel to your tendon on each side of the tendon. 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. "A lot of help. 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. Avoid using NSAIDs for longer than ten days. include protected health information. 3 The growth may rub on the Achilles and cause pain and inflammation. Ice Applying ice to the affected area can help reduce pain and swelling. Start at the base of the fingers and wrap the bandage around the hand between the thumb and index finger. Brian Richards is an attorney whose work has appeared in law and philosophy journals and online in legal blogs and article repositories. Not only will ice numb the area, but it will help reduce swelling in the area, which will also help reduce pain. You can repeat this exercise up to twenty times on each foot daily. By using our site, you agree to our. {"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":"