In treating this injury, it is important to provide support to the tendon while it heals. 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. Secure the area of the wide tape by adding more anchor pieces across your foot and ankle. By signing up you are agreeing to receive emails according to our privacy policy. You can also perform single heel drops, which are basically the same exercise but on one leg only. X information is beneficial, we may combine your email and website usage information with American Academy of Orthopaedic Surgeons. Dr. Tambar holds a BA in Economics from State University of New York at Buffalo. In the case of athletic tape, it creates a foundation that reduces movement, allowing the tendons and tissues adequate time to recover and heal. Next, place a 2-inch section that will act as an anchor on the bottom part of your foot. 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. Your doctor may order one or more of the following tests to assess your condition: Tendinitis usually responds well to self-care measures. Your Achilles tendon can be sore for days or even weeks, and there are specific ways to address this. Lisabetta Divita is a physician whose love for writing flourished while she was exposed to all facets of the medical field during her training. Compression. Use pillows to elevate your leg above your heart. You can also use an ankle brace or a pneumatic cam boot. Make sure that you don't put direct pressure onto your Achilles tendon. (2018). 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. ", I was glad to see the exercises and stretches, and now I have a better of idea of just where the Achilles tendon is. Wrap a compression bandage in figure-eights, alternating loops between your calf and foot. Achilles tendonitis can be a debilitating injury, but there are things you can do in addition to RICE. Are symptoms worse at certain times of day or after certain activities? Hold the stretch for 30 seconds, then relax and repeat on the other side, doing three stretches on each side. For more tips from our Medical co-author, including how to reduce inflammation in your Achilles tendon, read on. Did you know you can get expert answers for this article? Is icing and using anti-inflammatory medication a good long term solution if my Achilles tendon has frequent flareups? You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. A physical therapist might suggest some of the following treatment options: Exercises. If you continue to try and stretch the tendon, it will extend the amount of time it takes for the tendon to heal. Work your way up by wrapping the bandage several times around your foot and ankle in a figure-eight pattern. Click here for an email preview. For more tips from our Medical co-author, including how to reduce inflammation in your Achilles tendon, read on. He also spends time writing about his true passions in life. Picture Information. Rest It is important to rest the Achilles tendon when you first start to feel pain. Achilles tendonitis usually develops gradually and gets worse with time. 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 the bandage is compressing your calve muscles. A single copy of these materials may be reprinted for noncommercial personal use only. Wrapping reduces swelling and limits the movement of the tendon when done correctly. Do this frequently throughout the day. If the pain is a lot more severe and other treatments have been unsuccessful you should seek professional medical attention as soon as possible. This is found to be true because the Ace Bandage does help with the swelling from its pressure but it does not help rest or immobilize the injured area due to its . Does wrapping your ankle Help Achilles tendonitis? Compression wraps help support the Achilles tendon and reduce stress on the tissue. 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. When frozen, take out the round block of ice and roll it over your painful area for 10 minutes. If you feel that your Achilles tendon is injured enough that it needs to be wrapped, consider having it looked at by a doctor. Wrap two pieces of athletic tape as an anchor over the upper part of the ankle and ball of the foot. Then, bring the foot that is affected up and onto the knee of your other leg. Warnings Do not rely on athletic tape to heal a severe calf injury. We are going to walk you through some of the best ways to heal your Achilles tendon quickly and easily. Helps sprained, Provides pain relief for Plantar Fasciitis, Achilles Tendonitis, swollen joints, and more. If I wrap tighter to get the support i need it cuts off circulation . You can also wrap your Achilles tendon using athletic tape. 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. Ankle Support Brace Foot Brace for Injured Foot Brace for Achilles Tendonitis Ankle Braces for Men. Board Certified Rheumatologist. Achilles tendonitis is a painful injury that can be debilitating. 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. 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. If you think your shoes may be the issue, it may be time for an upgrade. Each strip should start about one-third of the way up your calf and end in a loop around your foot. Wrap from the bottom of the foot up The condition is most often caused by overuse of the tendon or repetitive stress due to activities like walking, running, and jumping. You should also seek help if you cannot point the affected foot downward. She holds a doctorate in medicine, a master's in biomedicine, and a Bachelor of Science in biology from Boston College. Bend your front leg into a lunge until you feel the calf in your back leg stretching. 2012;5(1):14-17. Bass E.Tendinopathy: Why the Difference Between Tendinitis and Tendinosis Matters. To decrease pain or swelling, apply an ice pack to the tendon for about 15 minutes after exercising or when you experience pain. What medications and supplements do you take regularly? As a small thank you, wed like to offer you a $30 gift card (valid at GoNift.com). Approved. Wrap in a diagonal, criss-cross pattern as follows: Begin wrapping over the top of the foot near the toes. How early must an acute Achilles tendon rupture be repaired? Review/update the Repeat this for each foot direction, and do this slowly as your Achilles tendon is vulnerable to further injury. 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. Wrap your entire ankle in an Ace bandage and use claw clips to secure it. You should always see your physician regarding and injury and consult a physical therapist before undertaking any rehabilitation regimen. Wrapping Achilles tendonitis correctly has several benefits, which include: Compression wraps help reduce swelling by applying pressure to the affected area. 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. Did the pain begin suddenly or gradually? 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. He or she might refer you to a doctor specializing in sports medicine or physical and rehabilitative medicine (physiatrist). This is usually a short-term step since prolonged use of a boot can weaken calf muscles. We use cookies to make wikiHow great. You should be able to breathe and relax with very little pain involved, Stretching before and after exercise will reduce risk of injury, If youre having trouble with some pain during stretching, warm up your muscles with heat or amassagebefore attempting. World J Orthop. Its function is to raise your heel off the ground to assist with walking, running or jumping. Always start with bilateral heel drops, and consult your physical therapist before attempting single heel drops since they can potentially cause further damage to the tendon. {"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":"