There are several things you need to keep in mind when wrapping Achilles tendonitis: Compression wraps are an important part of treating Achilles tendonitis because they help reduce swelling and inflammation. For more tips from our Medical co-author, including how to reduce inflammation in your Achilles tendon, read on. Excellent advice.". This article was co-authored by Miguel Cunha, DPM. This article has been viewed 268,029 times. He also spends time writing about his true passions in life. This content does not have an English version. For instance, if you plan on watching TV, lay down in this position while you do it. ", I was glad to see the exercises and stretches, and now I have a better of idea of just where the Achilles tendon is. If an over-the-counter medication is not controlling the pain satisfactorily, talk to your doctor. Use compression wraps to limit movement in the tendon, and keep your foot elevated above your chest to reduce swelling. While resting your Achilles tendon, switch to low-impact exercise options such as biking, elliptical exercises, and swimming. While resting your Achilles tendon, switch to low-impact exercise options such as biking, elliptical exercises, and swimming. This is usually a short-term step since prolonged use of a boot can weaken calf muscles. "A lot of help. A physical therapist can provide exercises that help stretch and strengthen the Achilles tendon. 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. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. This means that it is tight enough to stay in place while not cutting off the circulation. Review/update the It is important to keep the leg elevated above the level of the heart. 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. Surgery is only recommended in severe cases where other treatments have failed to provide relief. Ankle Brace Support Achilles Tendon Bandage Sport Protection Foot Wrap Guard | Sporting Goods, Fitness, Running & Yoga, Fitness Clothing & Accessories | eBay! (2018). : You'll likely first bring your symptoms to the attention of your family doctor. Mayo Clinic on Incontinence - Mayo Clinic Press, NEW The Essential Diabetes Book - Mayo Clinic Press, NEW Ending the Opioid Crisis - Mayo Clinic Press, FREE Mayo Clinic Diet Assessment - Mayo Clinic Press, Mayo Clinic Health Letter - FREE book - Mayo Clinic Press, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, Book: Mayo Clinic Family Health Book, 5th Edition, Newsletter: Mayo Clinic Health Letter Digital Edition, NSF Certified for Sport Nutritional Supplements. Include your email address to get a message when this question is answered. [6] 3 Ice your calf to reduce pain. Download Article. For more tips from our Medical co-author, including how to reduce inflammation in your Achilles tendon, read on. This will usually get worse when you exercise and may cause a popping or snapping sensation that can be heard by others nearby or even yourself were to put your ear down to the injured area. Lastly, you can utilize a 2nd, half-sized piece of kinesiology tape to place over any additional points of pain. Generally, heat will be helpful for pain and inflammation. Its important to wrap the injury correctly, as this will help reduce pain and speed up how quickly your body heals. I like the 2 methods shown. You can also use pre-wrap or athletic tape if needed in order to make the process easier. Go to your pharmacy to obtain nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen. Step 1: Make sure that the bandage is tightly rolled up. If your Achilles tendon is sore or injured, you can wrap it while it heals. % of people told us that this article helped them. ACE Arch Support Braces . Wrap a compression bandage in figure-eights, alternating loops between your calf and foot. Brian Richards is an attorney whose work has appeared in law and philosophy journals and online in legal blogs and article repositories. If you think your shoes may be the issue, it may be time for an upgrade. Before treating Achilles tendonitis, visit a doctor for a proper diagnosis and treatment plan. 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. Even when used as directed, most over-the-counter pain relievers are not meant for daily use. Miguel Cunha, DPM. [7] American Orthopaedic Foot and Ankle Society. Lisabetta Divita is a physician whose love for writing flourished while she was exposed to all facets of the medical field during her training. He also holds Musculoskeletal Ultrasound Diagnostic and Interventional certifications from the American College of Rheumatology and the American Institute of Ultrasound in Medicine. You can also perform single heel drops, which are basically the same exercise but on one leg only. 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. Both are signs of a ruptured tendon rather than simply tendonitis. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Use it to try out great new products and services nationwide without paying full pricewine, food delivery, clothing and more. Try massaging your calves to help break up any scar tissue that might have formed on your Achilles tendon. Expert Source Use pillows to elevate your leg above your heart. With over 19 years of experience, Dr. Tambar specializes in Regenerative Medicine and Rheumatology, with a focus on platelet rich plasma and bone marrow derived stem cell treatments for arthritis, tendinitis, injuries, and back pain. This piece will act as an anchor section. privacy practices. ", been almost 2 months now. This article was co-authored by Siddharth Tambar, MD. wikiHow marks an article as reader-approved once it receives enough positive feedback. This content does not have an Arabic version. Debridement with tendon transfer For tendons with more than 50% damage, tendon from the big toe is transferred to the Achilles tendon when the damaged portion is moved in order to keep the tendon strong enough to function. ", demonstrated and see if it helps. Pull the tape down to your calf by using a slight stretching motion. 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. 2017;48(3):776-780. doi:10.1016/j.injury.2017.01.020. Depending on the severity of the tendonitis, you may need to rest the tendon anywhere from days to months. 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! Although it requires a medical diagnosis, the most common symptom of injury to the Achilles is pain or tenderness in the back of your heel where it connects with the tendon. Fakoya AOJ, Otohinoyi DA, Fakoya FA. World J Orthop. Warnings Do not rely on athletic tape to heal a severe calf injury. The pain may also be accompanied by swelling, bruising, redness or warmth around the injury site. They help reduce swelling and inflammation. information highlighted below and resubmit the form. 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 are experiencing Achilles tendonitis, it is important to rest and ice the injured area. Your Achilles tendon is the tendon that connects your calf muscle to your heel bone. Jasper loves to write about fitness, running, and anything else that gets him moving outdoors. Click here for an email preview. Thanks. Use a bandage that is four inches wide for the foot. Raise the affected foot above the level of your heart to reduce swelling. Support wikiHow by But if your signs and symptoms are severe or persistent, your doctor might suggest other treatment options. Did you know you can get premium answers for this article? What medications and supplements do you take regularly? By using our site, you agree to our. Enjoy! Self-care strategies include the following steps, often known by the acronym R.I.C.E. Start by wrapping the tape twice around the ball of your foot below the toes. Accessed July 9, 2015. 6. Use pillows to elevate your leg above your heart. Leave it off for at least an hour before reapplying it. 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. You can repeat this exercise up to twenty times on each foot daily. 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. 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. Applying a cold compress to the injury helps reduce blood flow, which can help relieve the pain. 1 May 2020. Keep the ice on for 15-20 minutes at most. Do you have an Achilles tendon injury? As a small thank you, wed like to offer you a $30 gift card (valid at GoNift.com). I prefer to actually do something proactive rather than the clinic doctor's advice of just rest it and ice it. Start with the wrap rolled up and unwind it as you go. Keep hydrated to reduce the risk of poor tissue health and painful Charley horses. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. Have you recently made changes to your exercise routine, or have you recently started participating in a new sport? Reduced flexibility will make your tendon more susceptible to another injury. For more ways to fix Achilles tendonitis from our Medical reviewer, like the best non-prescription pain relievers, read on! We use cookies to make wikiHow great. Unfortunately, running can exacerbate the condition and cause further damage. In the case of athletic tape, it creates a foundation that reduces movement, allowing the tendons and tissues adequate time to recover and heal. These will help restrict your ankle from bending, which will give your tendon time to heal. 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. 2018;97(2):86-93. Do such wraps work? Bend your front leg into a lunge until you feel the calf in your back leg stretching. Achilles tendonitis usually develops gradually and gets worse with time. DeLee JC, et al. You can also wrap your Achilles tendon using athletic tape. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Feelings can be similar to that of muscular pain in the calf muscles or tightness in the foot and ankle. Wrap from the bottom of the foot up The person that assists you does not need to have any special skills or knowledge of your injury. While seated, roll your foot front to back over the bottle for several . Mayo Clinic is a not-for-profit organization. It's important to make sure that these wraps do not restrict blood flow. Easing Achilles tendonitis pain can be a life-saver for those who suffer for it. 4th ed. 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. Use it to try out great new products and services nationwide without paying full pricewine, food delivery, clothing and more. If you have seriously strained or torn it, a doctor can give you critical medical care that will aid in your recovery and they can tell you whether wrapping the area will aid in your recovery. You may opt-out of email communications at any time by clicking on For example, swim instead of run. Looking for products to help reduce your Achilles tendonitis pain? Support wikiHow by The tape should make figure-eights, alternating loops between your calf and foot.