how to wrap achilles tendon with ace bandage

Wraps or compressive elastic bandages can help reduce swelling and reduce movement of the tendon. You can also use an ankle brace or a pneumatic cam boot. He or she will also evaluate the flexibility, alignment, range of motion and reflexes of your foot and ankle. Raise the affected foot above the level of your heart to reduce swelling. Both athletic tape and compression bandages can typically be found at pharmacies, big box stores, and from online retailers. Wrapping Achilles tendonitis correctly has several benefits, which include: Compression wraps help reduce swelling by applying pressure to the affected area. Starting at the back of the calf, over the anchor strip, lay one piece of wide athletic tape down to extend to the anchor piece on the bottom of the foot. An activity such as swimming does not pose a risk to your Achilles tendon. Each strip should start about one-third of the way up your calf and end in a loop around your foot. Achilles tendonitis is a painful injury that can be debilitating for those who suffer from it. Remain patient. Its function is to raise your heel off the ground to assist with walking, running or jumping. 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. Thank you so much! 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. Expert Interview/. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Keep hydrated to reduce the risk of poor tissue health and painful Charley horses. 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. Ankle Brace Achilles Tendon Support Wrap Sleeve Adjustable Tendinitis Sport Foot. Before treating Achilles tendonitis, visit a doctor for a proper diagnosis and treatment plan. . "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. 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. Achilles tendonitis taping will be covered in detail below. The third letter, C, stands for "Compression.". Use pillows to elevate your leg above your heart. Place two strips of tape parallel to your tendon on each side of the tendon. 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. Rest, ice, compression, and elevation. Her writings are currently featured in prominent medical magazines and various online publications. Achilles tendonitis is a condition that results when the Achilles tendon, which connects the calf muscle to the heel bone, becomes inflamed. 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. This content does not have an Arabic version. Enjoy! The doctor will also give you an idea of how long you should refrain from activity. Your doctor may order one or more of the following tests to assess your condition: Tendinitis usually responds well to self-care measures. Make sure the bandage is compressing your calve muscles. In fact, there are plenty of things you can do with resistance bands and ankle weights to help strengthen the area. Work your way up by wrapping the bandage several times around your foot and ankle in a figure-eight pattern. 2017;48(3):776-780. doi:10.1016/j.injury.2017.01.020. Click here for an email preview. But if your signs and symptoms are severe or persistent, your doctor might suggest other treatment options. The strength and flexibility in your tendon may have diminished during your injury. 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 . Philadelphia, Pa.: Saunders Elsevier; 2015. http://www.clinicalkey.com. Make a donation. [6] 3 Ice your calf to reduce pain. This article was co-authored by Siddharth Tambar, MD. Make sure you arent wrapping too tight or rigid to limit your ankle flexion on the dance floor. Board Certified Podiatrist. To decrease pain or swelling, apply an ice pack to the tendon for about 15 minutes after exercising or when you experience pain. (2018). This content does not have an English version. "Very interesting and clear directions in this article on Achilles tendonitis. Do not start wrapping from the top towards the bottom. Read the package and use as directed. UpdatedApril 8, 2019. For more ways to fix Achilles tendonitis from our Medical reviewer, like the best non-prescription pain relievers, read on! Are symptoms worse at certain times of day or after certain activities? Applying a cold compress to the injury helps reduce blood flow, which can help relieve the pain. The most common being RICE (Rest, Ice, Compression, Elevation). Expert Interview. Obviously, if K-taped works well, use it. He or she might refer you to a doctor specializing in sports medicine or physical and rehabilitative medicine (physiatrist). You may opt-out of email communications at any time by clicking on $5.97. Am Fam Physician. Did you know you can get expert answers for this article? Even for mild cases where a physical therapist is not necessary, keep in mind that gentle strengthening and stretching options are always recommended when healing a tendon. This will keep your wraps neat but will not put too much restriction on your circulation. American Academy of Orthopaedic Surgeons. Wrap so it fits snug, not too loose or too tight. How to Wrap the Achilles Tendon. $6.49. By using our site, you agree to our. 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. Review/update the There are a few things one can do to help ease the pain. 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. As a small thank you, wed like to offer you a $30 gift card (valid at GoNift.com). We use cookies to make wikiHow great. The calf and leg bones muscle fibres are connected by the Achilles tendon. A: They can. Wrap a compression bandage in figure-eights, alternating loops between your calf and foot. 1998-2023 Mayo Foundation for Medical Education and Research (MFMER). Find many great new & used options and get the best deals for Ankle Brace & Achilles Tendon Support Sleeve for Running & Everyday Wear - Ankle at the best online prices at eBay! Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. Start at the base of the fingers and wrap the bandage around the hand between the thumb and index finger. 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. Call your doctor if your pain persists despite NSAID use. It is important to keep the leg elevated above the level of the heart. While resting your Achilles tendon, switch to low-impact exercise options such as biking, elliptical exercises, and swimming. "This article answered every question I had in clear, concise, and easily-understood language. This article has been viewed 149,128 times. Welcome to NoLimitsTiming - The best resource for running information on the web. Both of these types are common in running especially when using the wrong shoes. 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. Feelings can be similar to that of muscular pain in the calf muscles or tightness in the foot and ankle. Expert Source I'm glad I quit smoking, it's. 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. These tips are backed by scientific research, meaning they work! Dr Tambar is board certified in both rheumatology and internal medicine. [7] Rest, ice, compression, and elevation. If your doctor writes you a prescription for a stronger pain reliever, ensure that you always take it as directed. Apply ice to the tendon. Helps sprained, Provides pain relief for Plantar Fasciitis, Achilles Tendonitis, swollen joints, and more. Ann Afr Med. 2012;5(1):14-17. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. Keep the . Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Go to your pharmacy to obtain nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen. Is icing and using anti-inflammatory medication a good long term solution if my Achilles tendon has frequent flareups? Include your email address to get a message when this question is answered. Depending on the severity of the tendonitis, you may need to rest the tendon anywhere from days to months. A physical therapist might suggest some of the following treatment options: Exercises. Achilles tendon taping typically involves using athletic or kinesiology tape. 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. Will the Achilles tendon heal by itself by just resting the foot? Surgery is only recommended in severe cases where other treatments have failed to provide relief. 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. Use a pair of bandage scissors (scissors with blunt ends and an extra blunt edge on the side) to slide the scissors under the tape. {"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":"