how to wrap achilles tendon with ace bandage

Compression wraps are an important part of treating Achilles tendonitis because they help reduce swelling and inflammation. Hold the stretch for 30 seconds, then relax and repeat on the other side, doing three stretches on each side. This helps reduce swelling. 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. The condition is most often caused by overuse of the tendon or repetitive stress due to activities like walking, running, and jumping. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Make sure the bandage is compressing your calve muscles. Apply a cold compress to your sore Achilles tendon for 20 minutes at a time. Steps for Taping the Achilles with Kinesiology Tape Then, bring the foot that is affected up and onto the knee of your other leg. You can also wrap the middle of the strips around the ankle, so that the vertical strips sit flush with the leg. Achilles tendonitis is a painful injury that can be debilitating for those who suffer from it. http://www.uptodate.com/home. Achilles tendonitis taping will be covered in detail below. Cut the tape gently until you . He or she might refer you to a doctor specializing in sports medicine or physical and rehabilitative medicine (physiatrist). Wrap your entire ankle in an Ace bandage and use claw clips to secure it. 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. Click here for an email preview. Reduced flexibility will make your tendon more susceptible to another injury. Step 1: Make sure that the bandage is tightly rolled up. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. Read here to learn about different types of tapes used in sports medicine. Not only will ice numb the area, but it will help reduce swelling in the area, which will also help reduce pain. According to the Mayo Clinic, this can decrease any swelling over your Achilles tendon. Clin Orthop Surg. By signing up you are agreeing to receive emails according to our privacy policy. Stretch your Achilles tendon by moving your foot in all directions. Physical therapy is also an option for treating Achilles tendonitis. There are 9 references cited in this article, which can be found at the bottom of the page. You want the bandage to be medium tight. I prefer to actually do something proactive rather than the clinic doctor's advice of just rest it and ice it. Gastrocnemius recession This surgery lengthens calf muscles in order to take additional stress off your Achilles tendon. Fields KB, ed. Surgery is only recommended in severe cases where other treatments have failed to provide relief. Step 2: Dorsiflex the ankle at a right angle (90 degrees) Step 3: You should always start at the point where your toes meet the body of your foot (dorsal aspect of foot) . Check with your sports physician if you think your calf strain may need more serious treatment and/or therapy. Rest It is important to rest the Achilles tendon when you first start to feel pain. Remain patient. 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. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. 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. 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. 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. You can watch this video to see how to do it here: contain provides stretches you can try in conjunction with taping techniques for a comprehensive Achilles recovery plan: https://www.youtube.com/watch?v=e01Nmo5eQgs&t=2s, https://www.vivehealth.com/blogs/resources/achilles-tendon-stretches. It is important to make sure that the wrap is not too tight, however, as this can cause more pain. Next, place a 2-inch section that will act as an anchor on the bottom part of your foot. To treat Achilles tendonitis, use RICE. Wrap in a diagonal, criss-cross pattern as follows: Begin wrapping over the top of the foot near the toes. 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. Support wikiHow by 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. Thanks to all authors for creating a page that has been read 149,128 times. If so, this article is for you. Avoid using NSAIDs for longer than ten days. You should always see your physician regarding and injury and consult a physical therapist before undertaking any rehabilitation regimen. "This article answered every question I had in clear, concise, and easily-understood language. wikiHow is where trusted research and expert knowledge come together. Lastly, you can utilize a 2nd, half-sized piece of kinesiology tape to place over any additional points of pain. Copyright 2023 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. Use compression wraps to limit movement in the tendon, and keep your foot elevated above your chest to reduce swelling. Although comforting from the pressure an ace bandage supplies to the injury site, this useful bandage does not support the ankle or foot after an injury like a cast or splint would. When your tendon has healed and you are ready to resume normal activity, start slow. In treating this injury, it is important to provide support to the tendon while it heals. Achilles Tendinitis (or tendinopathy) is a condition in which the Achilles tendon becomes inflamed and painful. ACE Arch Support Braces . Achilles tendonitis is a painful injury that can be debilitating. Miguel Cunha, DPM. Make a donation. To stretch your Achilles tendon, stand with one foot about two feet behind the other. J Exerc Rehabil. Easing Achilles tendonitis pain can be a life-saver for those who suffer for it. 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. To build strength in your tendon, perform gentle exercises like toe stretches or bilateral heel drops. 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. Then, bring the foot that is affected up and onto the knee of your other leg. It is important to make sure that the wrap is not too tight, however, as this can cause more pain. For instance, if you plan on watching TV, lay down in this position while you do it. Read the package and use as directed. Ann Afr Med. Theres never been any doubt about whether or not a study will be successful. I now realize I. World J Orthop. Jasper loves to write about fitness, running, and anything else that gets him moving outdoors. Ankle Support Brace Foot Brace for Injured Foot Brace for Achilles Tendonitis Ankle Braces for Men. Enjoy! Achilles tendonitis is a condition that results when the Achilles tendon, which connects the calf muscle to the heel bone, becomes inflamed. If the pain is a lot more severe and other treatments have been unsuccessful you should seek professional medical attention as soon as possible. It's important to make sure that these wraps do not restrict blood flow. If you think your shoes may be the issue, it may be time for an upgrade. Download Article. Avoid any strenuous activity such as running or excessive walking while your Achilles tendon heals. An activity such as swimming does not pose a risk to your Achilles tendon. With K-tape, this is no longer an issue because it is too flexible. 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 unsubscribe link in the e-mail. What Are the Treatments for Achilles Bone Spurs? Finally, cover the strips by your toes and upper ankle with more tape to secure them. Accessed July 9, 2015. The third letter, C, stands for "Compression.". {"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":"