how to wrap achilles tendon with ace bandage

Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. Place two strips of tape parallel to your tendon on each side of the tendon. It is important to make sure that the wrap is not too tight, however, as this can cause more pain. He earned his MD from State University of New York at Syracuse. Wrap two pieces of athletic tape as an anchor over the upper part of the ankle and ball of the foot. Its important to wrap the injury correctly, as this will help reduce pain and speed up how quickly your body heals. Her writings are currently featured in prominent medical magazines and various online publications. Take the weight off your leg and ankle as soon as possible. Use it to try out great new products and services nationwide without paying full pricewine, food delivery, clothing and more. Stretch your Achilles tendon by moving your foot in all directions. 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. I don't think the second method would, "Before I read this wikiHow, I didn't know that smoking can slow soft tissue recovery. 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. Next, apply an ice pack to your calf for 15 minutes as needed to reduce pain. Achilles tendinitis. The only other thing to take into consideration would be the mobility aspect. While seated, roll your foot front to back over the bottle for several . If you've injured your Achilles, it's important to avoid strenuous exercise for at least the first four weeks of healing. Therapeutic effectiveness of instrument-assisted soft tissue mobilization for soft tissue injury: mechanisms and practical application. Do not start wrapping from the top towards the bottom. Compression wraps also help improve blood flow to the affected area. Both are signs of a ruptured tendon rather than simply tendonitis. Then, bring the foot that is affected up and onto the knee of your other leg. 1. The K-tape has really taken off in recent years, and numerous athletes have utilized it. wikiHow is where trusted research and expert knowledge come together. I prefer to actually do something proactive rather than the clinic doctor's advice of just rest it and ice it. Management of achilles tendon injury: A current concepts systematic review. Make sure you arent wrapping too tight or rigid to limit your ankle flexion on the dance floor. 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. Philadelphia, Pa.: Saunders Elsevier; 2015. http://www.clinicalkey.com. 4. In addition, custom-molded insoles or orthotics can provide extra cushioning, support and stability. Get immediate medical care if you experience a lot of pain in your Achilles tendon, as this could mean a bad tear. other information we have about you. Raise the affected foot above the level of your heart to reduce swelling. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. $5.97. Apply ice to the tendon. Easing Achilles tendonitis pain can be a life-saver for those who suffer for it. Make sure to keep your foot in the same position, which is not putting pressure on the Achilles, as you are applying these strips. ", Unlock expert answers by supporting wikiHow, http://www.mayoclinic.org/diseases-conditions/achilles-tendinitis/basics/symptoms/con-20024518, http://www.webmd.com/a-to-z-guides/achilles-tendon-problems-home-treatment, http://orthoinfo.aaos.org/topic.cfm?topic=a00147, http://www.mayoclinic.org/diseases-conditions/achilles-tendinitis/basics/lifestyle-home-remedies/con-20024518, http://www.webmd.com/fitness-exercise/orthotics-for-foot-problems-topic-overview, http://www.webmd.com/fitness-exercise/stretches-for-achilles-tendon-problem, http://www.mayoclinic.org/diseases-conditions/achilles-tendinitis/basics/prevention/con-20024518, Menyembuhkan Sakit Keting (Tendonitis Achilles). Accessed July 9, 2015. Pol J Radiol. Consult your doctor before taking an OTC medicine for your injury for longer than one month. For example, taking over-the-counter pain medication, like anti inflammatory medication, can help reduce pain. Enjoy! But if your signs and symptoms are severe or persistent, your doctor might suggest other treatment options. 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. 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. To provide you with the most relevant and helpful information, and understand which This will prevent pain when you remove the tape. Step 1: Make sure that the bandage is tightly rolled up. It is important to wrap the ice in a towel so that it does not come into direct contact with the skin. Secure the bandage with Velcro or a safety pin. Lopez RG, Jung HG. Click here for an email preview. We use cookies to make wikiHow great. Rest, ice, compression, and elevation. This article was co-authored by Siddharth Tambar, MD. 1998-2023 Mayo Foundation for Medical Education and Research (MFMER). It's important to make sure that these wraps do not restrict blood flow. Physical therapy is also an option for treating Achilles tendonitis. If we combine this information with your protected How Long Does It Take to Get Good at Running? Thanks for the article. Effectively wrapping the Achilles tendon requires that you pick a type of wrap that is right for you and that the wrap is applied in a way that immobilizes the tendon without cutting off circulation to the area. Unfortunately, running can exacerbate the condition and cause further damage. Will the Achilles tendon heal by itself by just resting the foot? I'm glad I quit smoking, it's. You want the bandage to be medium tight. Depending on the severity of the tendonitis, you may need to rest the tendon anywhere from days to months. Use a bandage that is four inches wide for the foot. 3. include protected health information. He also spends time writing about his true passions in life. Accessed July 9, 2015. The Achilles tendon is used when walking, so this injury can make it difficult to perform everyday activities. Avoid any strenuous activity such as running or excessive walking while your Achilles tendon heals. Read our post on running shoes for Achilles tendonitis, different types of tapes used in sports medicine, Best Running Shoes for Treadmill Running Buyers Guide, 5 Best Weight Vests for Running and Walking in 2022. Listen to your body and reintroduce high-impact activities slowly. If you continue to try and stretch the tendon, it will extend the amount of time it takes for the tendon to heal. [1] You should leave the ice pack on until you notice the swelling reducing. These will help restrict your ankle from bending, which will give your tendon time to heal. Wrap your entire ankle in an Ace bandage and use claw clips to secure it. 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. Compression wraps are an important part of treating Achilles tendonitis because they help reduce swelling and inflammation. You can ice the area for up to twenty minutes, but you should always stop to let the skin warm up if you start to feel the skin go numb. Picture Information. Flex the affected ankle a bit. They may prescribe you a stronger medication. Ice Applying ice to the affected area can help reduce pain and swelling. 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. This will keep your wraps neat but will not put too much restriction on your circulation. Expert Interview. Keep the ice on for 15-20 minutes at most. You can care for most cases of Achilles tendinitis at home, but you should still see a doctor regarding the exact steps that are right for your injury. information and will only use or disclose that information as set forth in our notice of Waltham, MA: UpToDate Inc. Achilles tendinopathy and tendon rupture. : 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. Thank you so much! Miguel Cunha, DPMBoard Certified Podiatrist You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. 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. While resting your Achilles tendon, switch to low-impact exercise options such as biking, elliptical exercises, and swimming. Your Achilles tendon, which runs from your calf muscle to your heel, allows you to walk, run, jump, and flex your foot. 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. While resting your Achilles tendon, switch to low-impact exercise options such as biking, elliptical exercises, and swimming. He or she might refer you to a doctor specializing in sports medicine or physical and rehabilitative medicine (physiatrist). Even when used as directed, most over-the-counter pain relievers are not meant for daily use. This site complies with the HONcode standard for trustworthy health information: verify here. In treating this injury, it is important to provide support to the tendon while it heals. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Wrap-an-Achilles-Tendon-Step-1.jpg\/v4-460px-Wrap-an-Achilles-Tendon-Step-1.jpg","bigUrl":"\/images\/thumb\/6\/61\/Wrap-an-Achilles-Tendon-Step-1.jpg\/aid10168316-v4-728px-Wrap-an-Achilles-Tendon-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"