% of people told us that this article helped them. Tendons are the tissue that attach muscles to bones that make movements possible. Secure the bandage with Velcro or a safety pin. Surgery is only recommended in severe cases where other treatments have failed to provide relief. Place two strips of tape parallel to your tendon on each side of the tendon. For more ways to fix Achilles tendonitis from our Medical reviewer, like the best non-prescription pain relievers, read on! American Academy of Orthopaedic Surgeons. You should leave the ice pack on until you notice the swelling reducing. 1. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. Last Updated: October 2, 2020 Take the weight off your leg and ankle as soon as possible. An Achilles tendon is the thick tendon that connects your calf muscles to the back of your heel. 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. Kinesiology tape, on the other hand, works a little differently. You should always see your physician regarding and injury and consult a physical therapist before undertaking any rehabilitation regimen. Both of these types are common in running especially when using the wrong shoes. Ankle Brace & Achilles Tendon Support Sleeve for Running & Everyday Treating Plantar Fasciitis at Home - ACE Brand Luckily, there are many ways you can heal your Achilles injury quickly. This additional compression will help 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. A single copy of these materials may be reprinted for noncommercial personal use only. Make a donation. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. There are 9 references cited in this article, which can be found at the bottom of the page. To treat Achilles tendonitis, use RICE. [1] 2012;5(1):14-17. Certain medical conditions, such as diabetes, can increase your risk of developing Achilles tendonitis. If you have Achilles tendonitis, you may be wondering if you can still run. What medications and supplements do you take regularly? Achilles tendinopathy and tendon rupture. Does wrapping your ankle Help Achilles tendonitis? Applying a cold compress to the injury helps reduce blood flow, which can help relieve the pain. Keep the . This site complies with the HONcode standard for trustworthy health information: verify here. Then, add another layer from below this point going upwards towards your knee again for a second layer. This can help reduce pain and speed up the healing process. 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. Warnings Do not rely on athletic tape to heal a severe calf injury. Some easy ways to do this are to prop the leg up with a pillow or balance it on the arm of a couch while you lay down flat on the couch. If you continue to try and stretch the tendon, it will extend the amount of time it takes for the tendon to heal. Keep the ice on for 15-20 minutes at most. 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. Stick 2-3 strips of tape up the back of your calf to connect the 2 strips. information submitted for this request. J Exerc Rehabil. 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! I will have to try the exercise, "The first method worked for me because I have an acute problem with swelling. UpdatedApril 8, 2019. Rest, ice, compression, and elevation. Breathable Ankle Support Brace Foot Guard Sprains Injury Wrap Bandages Use pillows to elevate your leg above your heart. But if your signs and symptoms are severe or persistent, your doctor might suggest other treatment options. According to the American Academy of Orthopedic Surgeons, the Achilles tendon is a fibrous band in the back of your heel that connects your leg muscles to bone. You'll find six videos with easy-to-follow instructions on how to wrap an ankle, elbow, knee, leg, shoulder or wrist with ACE bandages. privacy practices. Largely the same way as above. If you fall or twist your ankle, it can put stress on the Achilles tendon and lead to the development of Achilles tendonitis. 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. wikiHow is where trusted research and expert knowledge come together. Waltham, MA: UpToDate Inc. Bend your front leg into a lunge until you feel the calf in your back leg stretching. Gastrocnemius recession This surgery lengthens calf muscles in order to take additional stress off your Achilles tendon. Therapists often prescribe specific stretching and strengthening exercises to promote healing and strengthening of the Achilles tendon and its supporting structures. References. Begin by wrapping the area just below your knee with an ace wrap. Keep going with a couple of sections of the wide athletic tape, making an X pattern. According to the Mayo Clinic, this can decrease any swelling over your Achilles tendon. With K-tape, this is no longer an issue because it is too flexible. How to Wrap an Ace Bandage : 12 Steps - Instructables Easing Achilles tendonitis pain can be a life-saver for those who suffer for it. 2017;13(1):12-22. doi:10.12965/jer.1732824.412, Park YH, Jeong SM, Choi GW, Kim HJ. Fakoya AOJ, Otohinoyi DA, Fakoya FA. Bass E.Tendinopathy: Why the Difference Between Tendinitis and Tendinosis Matters. This article has been viewed 149,128 times. Ace bandages are a popular option because they are easy to use and can be found at most stores. 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. // Leaf Group Lifestyle, How to Increase Flexibility in My Big Toes, How to Wrap a Pulled Quad With Athletic Tape, Foot Health Facts: Achilles Tendon Rupture, MedicineNet.com: Ankle Pain and Tendinitis, FamilyDoctor.org: Ankle Sprains -- Healing and Preventing Injury. The unused section of the tape will be directed towards the muscles on your calf. To wrap your Achilles tendon, you can use a compression bandage. During the physical exam, your doctor will gently press on the affected area to determine the location of pain, tenderness or swelling. If I wrap tighter to get the support i need it cuts off circulation . This helps deliver nutrients and oxygen to the tissue, which can aid in the healing process. Copyright 2023 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. A: They can. There are several different types of wraps that can be used to treat Achilles tendonitis. If you've injured your Achilles, it's important to avoid strenuous exercise for at least the first four weeks of healing. It's important to make sure that these wraps do not restrict blood flow. 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. In this position, your feet will naturally fall into the correct position. Make sure you arent wrapping too tight or rigid to limit your ankle flexion on the dance floor. Support wikiHow by The increased circulation also helps with the faster removal of waste products like lactic acid, which is often responsible for causing that painful, burning sensation in your muscles after a tough workout. 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. Rest: try to avoid moving the tendon for 2 to 3 days. It is important to how to properly wrap the injury so as to speed up the healing process and reduce pain. "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. 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. Fields KB, ed. ACE Arch Support Braces . This will help ensure that the wrap is tight enough to provide compression but not too tight to cause pain. Reduced flexibility will make your tendon more susceptible to another injury. Preventing and Treating Calf Injuries - NFHS Compression. Cut strips of athletic tape and apply them horizontally across your achilles tendon. If you think your shoes may be the issue, it may be time for an upgrade. information is beneficial, we may combine your email and website usage information with Am Fam Physician. 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. Brought to you by Rocktape UK.. 6. Tendon injuries of the foot and ankle. 3. Protect a strained or sprained Achilles tendon with athletic taping When applying compression to an injured Achilles tendon it's a good idea to start wrapping above the injured area. Compression wraps are an important part of treating Achilles tendonitis because they help reduce swelling and inflammation. Ankle Brace Support Achilles Tendon Bandage Sport Protection Foot Wrap Guard | Sporting Goods, Fitness, Running & Yoga, Fitness Clothing & Accessories | eBay! 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. You can repeat this exercise up to twenty times on each foot daily. 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. When you feel pain in this area, it is usually because one or both of these tendons are inflamed or torn (ruptured). Steps for removing athletic tape. How Wide Are The Slimmest Double Jogging Strollers? You support this structure by tapping the calf muscles and Achilles tendons, which aids in faster healing and the prevention of future injuries. Listen to your body and reintroduce high-impact activities slowly. If your doctor writes you a prescription for a stronger pain reliever, ensure that you always take it as directed. 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. Your Achilles tendons connect the muscles in your calves to the heel bones in your lower legs. It has been estimated that it affects up to 18% of runners. 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. Repeat this for each foot direction, and do this slowly as your Achilles tendon is vulnerable to further 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. Accessed July 9, 2015. A physical therapist might suggest some of the following treatment options: Exercises. He's an avid hiker, backpacker, and climber who loves to stay fit so he can make sure he's healthy enough to enjoy his favorite hobbies. information and will only use or disclose that information as set forth in our notice of Compression wraps also help improve blood flow to the affected area. In fact, there are plenty of things you can do with resistance bands and ankle weights to help strengthen the area. 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