Ace wraps are commonly used in treating ankle sprains. Proven Ways to Strengthen and Heal an Elbow with Tendonitis. This will help ensure that the wrap is tight enough to provide compression but not too tight to cause pain. If swelling does not reduce, you should see your doctor as soon as possible. Start by wrapping a strip of tape just below the widest part of your calf and another just before your toes. There are 8 references cited in this article, which can be found at the bottom of the page. Make sure the bandage is compressing your calve muscles. wikiHow is where trusted research and expert knowledge come together. 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. 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. [6] 3 Ice your calf to reduce pain. Use compression wraps to limit movement in the tendon, and keep your foot elevated above your chest to reduce swelling. This additional compression will help reduce swelling. Make a donation. When these strips are secure, they should take the brunt of the pressure when you step and flex your foot, minimizing the pressure put on the Achilles. Bass E.Tendinopathy: Why the Difference Between Tendinitis and Tendinosis Matters. She holds a doctorate in medicine, a master's in biomedicine, and a Bachelor of Science in biology from Boston College. As athletic tape is adhesive, you may wish to shave the area of your leg and foot that you will tape. Wrap in a diagonal, criss-cross pattern as follows: Begin wrapping over the top of the foot near the toes. 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. By using our site, you agree to our. Tendons are the tissue that attach muscles to bones that make movements possible. 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. However, no effects were discovered on pain or hip distance when Ktape was tested on patients with tendonitis Achilles. Review/update the If the pain associated with your Achilles tendon is severe or if you experience a sudden disability with the flexion of your foot, then see a doctor immediately. I'd like to see that distinction made in your introduction. Wrap a compression bandage in figure-eights, alternating loops between your calf and foot. Injuries to the Achilles tendons can happen when you overuse them while doing exercising like running, jumping rope, etc. I don't think the second method would, "Before I read this wikiHow, I didn't know that smoking can slow soft tissue recovery. 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. Start at the foot. Bend your front leg into a lunge until you feel the calf in your back leg stretching. Get medical treatment immediately if you experience abrupt severe pain in the tendon area or cannot put weight on the affected leg. Try to get into this position whenever you are going to be in a sitting position. Get effective, stabilizing support that promotes safe, secure healing providing support without being cumbersome. During the physical exam, your doctor will gently press on the affected area to determine the location of pain, tenderness or swelling. Lastly, you can utilize a 2nd, half-sized piece of kinesiology tape to place over any additional points of pain. To decrease pain or swelling, apply an ice pack to the tendon for about 15 minutes after exercising or when you experience pain. http://www.orthoinfo.aaos.org/topic.cfm?topic=A00147. You can also wrap your Achilles tendon using athletic tape. If you continue to try and stretch the tendon, it will extend the amount of time it takes for the tendon to heal. References Cut strips of athletic tape and apply them horizontally across your achilles tendon. 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. Rest: try to avoid moving the tendon for 2 to 3 days. This type of Achilles tendonitis occurs when the inflammation affects the part of the Achilles tendon where it meets the heel bone. Achilles tendon taping typically involves using athletic or kinesiology tape. Tendon injuries of the foot and ankle. Wrapping reduces swelling and limits the movement of the tendon when done correctly. Next, apply an ice pack to your calf for 15 minutes as needed to reduce pain. Remain patient. Elevation Elevating the affected leg can also help reduce pain and swelling. Ann Afr Med. Will the Achilles tendon heal by itself by just resting the foot? [v161376_b01]/. ", demonstrated and see if it helps. If an Achilles tendon has been damaged as a result of overuse, it may be torn or inflamed due to micro injuries or inflammation. I prefer to actually do something proactive rather than the clinic doctor's advice of just rest it and ice it. ", 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). Achilles Tendinitis (or tendinopathy) is a condition in which the Achilles tendon becomes inflamed and painful. 2018;17(2):58-63. doi:10.4103/aam.aam_49_17. It has been estimated that it affects up to, Decreased strength or motion in your calf muscle, A visible limp when walking due to the pain of trying to bear weight on the affected foot, especially after exercise or activity, Difficulty or pain that is felt when trying to pull your toes up towards your shin (this may only be possible with the help of a towel because it can be difficult and even painful to do so). Dr. Miguel Cunha is the founder of Gotham Footcare and is a podiatrist based in Manhattan, New York. Even when used as directed, most over-the-counter pain relievers are not meant for daily use. This article was co-authored by Miguel Cunha, DPM. Achilles tendonitis can be a debilitating injury, but there are things you can do in addition to RICE. This content does not have an Arabic version. Click here for an email preview. An Achilles tendon injury is formally known as Achilles tendonitis, and it is a condition where the Achilles tendon becomes inflamed and painful. However, if yours doesn't have Velcro, you will need to use a safety pin to secure the end. Excellent advice.". According to the Mayo Clinic, this can decrease any swelling over your Achilles tendon. Do you have an Achilles tendon injury? Correlation of some predisposing intrinsic conditions with the morphological integrity of the Achilles tendon. Wrap your entire ankle in an Ace bandage and use claw clips to secure it. According to the Mayo Clinic, this can decrease any swelling over your Achilles tendon. Start by getting a comfortable chair and sitting down. If your Achilles tendon has ruptured, you may need to see an orthopedic surgeon. Last Updated: October 2, 2020 It's important to make sure that these wraps do not restrict blood flow. Flex the affected ankle a bit. Feelings can be similar to that of muscular pain in the calf muscles or tightness in the foot and ankle. 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. Kinesiology tape, on the other hand, works a little differently. Older adults are more likely to develop Achilles tendonitis because the tissue becomes less elastic with age. Achilles tendonitis is a painful injury that can be debilitating. You can do them seated or standing and even while you're watching TV at home. Do this frequently throughout the day. 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. Did you know you can get premium answers for this article? Failing to get proper treatment could threaten your mobility in the future, limiting your ability to walk or play sports. We use cookies to make wikiHow great. Tip: Rocker bottom shoes have been shown to reduce the load on the Achilles tendon making them a great fit for people who suffer from this condition. {"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":"