Thanks. 2017;13(1):12-22. doi:10.12965/jer.1732824.412, Park YH, Jeong SM, Choi GW, Kim HJ. To treat Achilles tendonitis, use RICE. "A lot of help. 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. According to the Mayo Clinic, this can decrease any swelling over your Achilles tendon. Wrap two pieces of athletic tape as an anchor over the upper part of the ankle and ball of the foot. There are 8 references cited in this article, which can be found at the bottom of the page. This content does not have an English version. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Then slightly bend your back leg until you feel the stretch in your Achilles tendon. 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. J Exerc Rehabil. To treat Achilles tendonitis, use RICE. When your tendon has healed and you are ready to resume normal activity, start slow. For more tips from our Medical co-author, including how to reduce inflammation in your Achilles tendon, read on. In the case of athletic tape, it creates a foundation that reduces movement, allowing the tendons and tissues adequate time to recover and heal. (2018). Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. Did you know you can get expert answers for this article? The tape should make figure-eights, alternating loops between your calf and foot. Use a gauze bandage if you are also covering wounds from an injury. 1. Place three or four strips of tape perpendicular to your tendon starting at the top of your heel and ending about one-third of the way up your calf. Achilles tendinopathy and tendon rupture. Avoid any strenuous activity such as running or excessive walking while your Achilles tendon heals. Achilles tendonitis can be a debilitating injury, but there are things you can do in addition to RICE. When you feel pain in this area, it is usually because one or both of these tendons are inflamed or torn (ruptured). Keep going with a couple of sections of the wide athletic tape, making an X pattern. 1998-2023 Mayo Foundation for Medical Education and Research (MFMER). Rest, ice, compression, and elevation. If you have Achilles tendonitis, it is important to see a doctor. According to the Mayo Clinic, serious side effects of use include stomach bleeding, ulcers and stomach pain. Achilles tendinopathy and tendon rupture. 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! Compression wraps help support the Achilles tendon and reduce stress on the tissue. Pull the tape down to your calf by using a slight stretching motion. "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. This will prevent pain when you remove the tape. Compression wraps also help improve blood flow to the affected area. Picture Information. Calf muscles like extra heat and compression. What types of shoes do you wear during exercise? For more tips from our Medical co-author, including how to reduce inflammation in your Achilles tendon, read on. Research source. When applying compression to an injured Achilles tendon it's a good idea to start wrapping above the injured area. This article received 14 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. 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. 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. [1] Are symptoms worse at certain times of day or after certain activities? For example, swim instead of run. Step 1: Step 1: Initial Treatment of a Sprained Ankle After injury, apply cold pack to ankle for 24-48 hours to help with pain and will reduce swelling. Board Certified Podiatrist. 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. Even when used as directed, most over-the-counter pain relievers are not meant for daily use. Brian Richards is an attorney whose work has appeared in law and philosophy journals and online in legal blogs and article repositories. Place two strips of tape parallel to your tendon on each side of the tendon. 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. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. Check with your sports physician if you think your calf strain may need more serious treatment and/or therapy. Dr. Cunha is a member of the American Podiatric Medical Association, the New York Podiatric Medical Association, the American College of Foot and Ankle Surgeons, and is board certified in Podiatric Medicine. Stick 2-3 strips of tape up the back of your calf to connect the 2 strips. Kinesiology tape, on the other hand, works a little differently. Begin by wrapping the area just below your knee with an ace wrap. Go to your pharmacy to obtain nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen. It also may be a Haglund's deformity that comes from wearing ill-fitting shoes. Remain patient. Did you know you can get premium answers for this article? It is important to how to properly wrap the injury so as to speed up the healing process and reduce pain. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. You may additionally experience tenderness or stiffness in the area, which is most commonly felt first thing in the morning. There are a few things one can do to help ease the pain. Finally, cover the strips by your toes and upper ankle with more tape to secure them. information and will only use or disclose that information as set forth in our notice of The strength and flexibility in your tendon may have diminished during your injury. 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. {"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":"

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\n<\/p><\/div>"}. This helps reduce swelling. 6. Circle a length of tape around your lower calf and foot. Listen to your body and reintroduce high-impact activities slowly. Theres never been any doubt about whether or not a study will be successful. 3 The growth may rub on the Achilles and cause pain and inflammation. Rest and avoid any activities that stress your calve muscles and Achilles tendon. Call your doctor if your pain persists despite NSAID use. This will help reduce inflammation and give the tissue a chance to heal. Thanks to all authors for creating a page that has been read 268,029 times. What medications and supplements do you take regularly? You may opt-out of email communications at any time by clicking on Ace wraps are commonly used in treating ankle sprains. References. You can buy these from pharmacies. Click here for an email preview. Have you recently made changes to your exercise routine, or have you recently started participating in a new sport? Your Achilles tendon, which runs from your calf muscle to your heel, allows you to walk, run, jump, and flex your foot. Enjoy! This means that it is tight enough to stay in place while not cutting off the circulation. 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. I'm glad I quit smoking, it's. Avoid using NSAIDs for longer than ten days. Additional stress can make your injury more severe. Physical therapy is also an option for treating Achilles tendonitis. By using this service, some information may be shared with YouTube. This piece will act as an anchor section. "Very interesting and clear directions in this article on Achilles tendonitis. Accessed July 9, 2015. You can also perform single heel drops, which are basically the same exercise but on one leg only. 25 August 2020. When you get to your toes, work your way back up, covering any bits you missed. If you have Achilles tendonitis, you may be wondering if you can still run. The unused section of the tape will be directed towards the muscles on your calf. Before your appointment, you may want to write a list of answers to the following questions: Be prepared to answer the following questions regarding your symptoms and factors that may be contributing to your condition: Mayo Clinic does not endorse companies or products. unlocking this expert answer. There are several different types of wraps that can be used to treat Achilles tendonitis. All rights reserved. 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. I now realize I. Secure the bandage with Velcro or a safety pin. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. It is exactly like an ace bandage but much thicker. $5.97. Feelings can be similar to that of muscular pain in the calf muscles or tightness in the foot and ankle. Achilles Tendinitis (or tendinopathy) is a condition in which the Achilles tendon becomes inflamed and painful. Achilles tendonitis is a painful injury that can be debilitating for those who suffer from it. Bass E.Tendinopathy: Why the Difference Between Tendinitis and Tendinosis Matters. 4th ed. Try massaging your calves to help break up any scar tissue that might have formed on your Achilles tendon. This can happen from a bone spur, infection, or overuse. 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 support this structure by tapping the calf muscles and Achilles tendons, which aids in faster healing and the prevention of future injuries. information submitted for this request. If your doctor writes you a prescription for a stronger pain reliever, ensure that you always take it as directed. 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. "Needed to know how to apply wrap. If you continue to try and stretch the tendon, it will extend the amount of time it takes for the tendon to heal. To build strength in your tendon, perform gentle exercises like toe stretches or bilateral heel drops. Copyright 2023 Leaf Group Ltd., all rights reserved. It is important to make sure that the wrap is not too tight, however, as this can cause more pain. Apply ice to the tendon. Compression As mentioned above, compression wraps are an important part of treating Achilles tendonitis. While resting your Achilles tendon, switch to low-impact exercise options such as biking, elliptical exercises, and swimming. Welcome to NoLimitsTiming - The best resource for running information on the web. What a wrap does is increase the core temperature of the muscle and adds some compression. How Long Does It Take to Get Good at Running? 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. Obviously, if K-taped works well, use it. Wrap a piece of tape horizontally around the Achilles tendon to add a final ring of support. Similarities, Differences, Recommendations. Both are signs of a ruptured tendon rather than simply tendonitis. 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. Easing Achilles tendonitis pain can be a life-saver for those who suffer for it. Get immediate medical care if you experience a lot of pain in your Achilles tendon, as this could mean a bad tear. Next, apply an ice pack to your calf for 15 minutes as needed to reduce pain. American Orthopaedic Foot and Ankle Society. Ankle Brace Achilles Tendon Support Wrap Sleeve Adjustable Tendinitis Sport Foot. Injury. 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. However, they can also get stressed due to other injuries. https://www.aofas.org/footcaremd/conditions/ailments-of-the-ankle/Pages/Achilles-Tendinitis.aspx. Wrap your entire ankle in an Ace bandage and use claw clips to secure it. Fakoya AOJ, Otohinoyi DA, Fakoya FA. The Achilles tendon is used when walking, so this injury can make it difficult to perform everyday activities. wikiHow is where trusted research and expert knowledge come together. other information we have about you. For those with chronic pain or an injury that is not healing properly, you can use athletic wraps and tape to help reduce the stress on your tendon. % of people told us that this article helped them. This article was co-authored by Miguel Cunha, DPM. In treating this injury, it is important to provide support to the tendon while it heals. 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. In this tutorial, Dr. Kevin Kirk, orthopedic foot and ankle surgeon at TSAOG Orthopaedics, demonstrates how to apply an ACE wrap to your. You can find further instructions for this calf stretch exercise at: As you build strength, you can begin holding weights in order to increase strengthening as you perform this exercise. As athletic tape is adhesive, you may wish to shave the area of your leg and foot that you will tape. A physical therapist might suggest some of the following treatment options: Exercises. What is Achilles tendonitis and how do you know if you have it? Philadelphia, Pa.: Saunders Elsevier; 2015. http://www.clinicalkey.com. The taping technique is similar for both. Compression can bring swelling down and keep the ankle from moving too much. 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. Dr. Siddharth Tambar, MD is a board certified rheumatologist at Chicago Arthritis and Regenerative Medicine in Chicago, Illinois. A physical therapist can provide exercises that help stretch and strengthen the Achilles tendon. Its function is to raise your heel off the ground to assist with walking, running or jumping. You should leave the ice pack on until you notice the swelling reducing. Your Achilles tendons connect the muscles in your calves to the heel bones in your lower legs. Watch medications you take, as some of their side effects can affect your ankle health. What Are the Treatments for Achilles Bone Spurs? This can happen from overuse or repetitive stress on the Achilles tendon. 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 . 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. "This article answered every question I had in clear, concise, and easily-understood language. Start off by applying under wrap over the foot and ankle. Luckily, there are many ways you can heal your Achilles injury quickly. However, no effects were discovered on pain or hip distance when Ktape was tested on patients with tendonitis Achilles. Support wikiHow by Achilles tendinosis: treatment options. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. 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 we combine this information with your protected Before treating Achilles tendonitis, visit a doctor for a proper diagnosis and treatment plan. How early must an acute Achilles tendon rupture be repaired? Cut strips of athletic tape and apply them horizontally across your achilles tendon. Then, work your way down to your toes, keeping mild tension to secure the bandage. The only other thing to take into consideration would be the mobility aspect. It is commonly referred to as an overuse injury and can sometimes be confused with conditions like ankle sprains or general muscular pain. 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. Thank you! The doctor will also give you an idea of how long you should refrain from activity. Miguel Cunha, DPMBoard Certified Podiatrist 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. If you've injured your Achilles, it's important to avoid strenuous exercise for at least the first four weeks of healing. Make sure that you don't put direct pressure onto your Achilles tendon. Your Achilles tendon is the tendon that connects your calf muscle to your heel bone. Cut the tape gently until you . Her writings are currently featured in prominent medical magazines and various online publications. During the physical exam, your doctor will gently press on the affected area to determine the location of pain, tenderness or swelling. Then, bring the foot that is affected up and onto the knee of your other leg. However, that doesn't mean you can't strengthen it or work on building up other areas in order to help aid this area. Debridement and repair This operation removes the damaged portion of the Achilles tendon and is usually only for tendons with less than 50% damage. You should be able to slide a finger under the wrap. We have compiled a list of these treatments below: You can wrap and protect the affected area with Ace bandages by following these three simple steps: 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. Wrap under the foot to secure the bandage. After icing your achilles, wrap it up in an ace bandage or towel. Flex the affected ankle a bit. X Start by wrapping a strip of tape just below the widest part of your calf and another just before your toes.
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