Elevation. Mayo Clinic is a not-for-profit organization. What a wrap does is increase the core temperature of the muscle and adds some compression. Achilles tendinitis. So, if you want fast relief from painor just need a little help with healing, keep reading below. You may actually have a torn or ruptured Achilles tendon, which is a far more serious diagnosis. Board Certified Podiatrist. Start above your ankle and wrap the bandage a few times to keep it in place. 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. should see my orthopedic doctor to get the correct diagnosis between tendonitis vs. rupture. UpdatedApril 8, 2019. 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). Support wikiHow by Medina Pabn MA, Naqvi U. Achilles Tendonitis. Obviously, if K-taped works well, use it. Work your way up by wrapping the bandage several times around your foot and ankle in a figure-eight pattern. Don't put any tension on them as you apply them but also make sure that they are not loose. Include your email address to get a message when this question is answered. Generally, heat will be helpful for pain and inflammation. 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. Siddharth Tambar, MD. Self-care strategies include the following steps, often known by the acronym R.I.C.E. If I wrap tighter to get the support i need it cuts off circulation . It also may be a Haglund's deformity that comes from wearing ill-fitting shoes. Begin by wrapping the area just below your knee with an ace wrap. When you feel pain in this area, it is usually because one or both of these tendons are inflamed or torn (ruptured). Compression As mentioned above, compression wraps are an important part of treating Achilles tendonitis. Have you recently made changes to your exercise routine, or have you recently started participating in a new sport? These will help restrict your ankle from bending, which will give your tendon time to heal. We use cookies to make wikiHow great. Get effective, stabilizing support that promotes safe, secure healing providing support without being cumbersome. Last Updated: October 20, 2021 [6] 3 Ice your calf to reduce pain. The best way to ice your achilles tendon is to freeze water in a plastic cup. Achilles tendinitis. : 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. Wrapping reduces swelling and limits the movement of the tendon when done correctly. The idea here is similar to how a physical therapist would treat this condition by providing support through taping in order for it to heal faster. It's important to make sure that these wraps do not restrict blood flow. 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. After icing your achilles, wrap it up in an ace bandage or towel. With K-tape, this is no longer an issue because it is too flexible. An activity such as swimming does not pose a risk to your Achilles tendon. As athletic tape is adhesive, you may wish to shave the area of your leg and foot that you will tape. http://www.uptodate.com/home. Below are the steps you can take to tape and protect the Achilles tendon with athletic tape: 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, You can watch this video to see how to do it here: youtube.com/watch?v=T5NUbNkB_oA&t=11s. Miguel Cunha, DPM. Maughan KL, Boggess BR. Expert Interview/. This site complies with the HONcode standard for trustworthy health information: verify here. He earned his MD from State University of New York at Syracuse. 1998-2023 Mayo Foundation for Medical Education and Research (MFMER). Keep going with a couple of sections of the wide athletic tape, making an X pattern. Stick 2-3 strips of tape up the back of your calf to connect the 2 strips. Gastrocnemius recession This surgery lengthens calf muscles in order to take additional stress off your Achilles tendon. You may opt-out of email communications at any time by clicking on 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. Achilles tendon taping typically involves using athletic or kinesiology tape. He or she might refer you to a doctor specializing in sports medicine or physical and rehabilitative medicine (physiatrist). This helps reduce swelling. 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. Make sure you arent wrapping too tight or rigid to limit your ankle flexion on the dance floor. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. 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. 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. 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. They help reduce swelling and inflammation. Achilles tendinosis: treatment options. The doctor will also give you an idea of how long you should refrain from activity. . Wraps or compressive elastic bandages can help reduce swelling and reduce movement of the tendon. But if your signs and symptoms are severe or persistent, your doctor might suggest other treatment options. 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