Elevation Elevating the affected leg can also help reduce pain and swelling. Your Achilles tendons connect the muscles in your calves to the heel bones in your lower legs. Elevation. Achilles tendinopathy and tendon rupture. The key to getting the right support from your ACE Brand Elastic Bandage is proper wrapping technique. These will help restrict your ankle from bending, which will give your tendon time to heal. The calf and leg bones muscle fibres are connected by the Achilles tendon. This article was co-authored by Miguel Cunha, DPM. Achilles Tendon Rupture, American College of Foot and Ankle Surgeons, accessed 4/2/2016. Approved. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. For more ways to fix Achilles tendonitis from our Medical reviewer, like the best non-prescription pain relievers, read on! I don't think the second method would, "Before I read this wikiHow, I didn't know that smoking can slow soft tissue recovery. This will help ensure that the wrap is tight enough to provide compression but not too tight to cause pain. Find many great new & used options and get the best deals for Elastic Ankle Support Brace Foot Guard Sprains Injury Wrap Bandages Strap SLS at the best online prices at eBay! Use pillows to elevate your leg above your heart. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. Fields KB, ed. 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. For more tips from our Medical co-author, including how to reduce inflammation in your Achilles tendon, read on. Depending on the severity of the tendonitis, you may need to rest the tendon anywhere from days to months. Use a gauze bandage if you are also covering wounds from an injury. If you are experiencing any of these symptoms, it is important to see a doctor so they can properly diagnose and treat the condition. Largely the same way as above. This helps reduce swelling. You can talk them through the process of taping and wrapping your Achilles. It is important to make sure that the wrap is not too tight, however, as this can cause more pain. 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. [v161376_b01]/. Icing is most effective in the first 48 hours after an injury, but its effects will diminish after that. The taping technique is similar for both. Wrap so it fits snug, not too loose or too tight. Ace bandages are a popular option because they are easy to use and can be found at most stores. Dr. Miguel Cunha is the founder of Gotham Footcare and is a podiatrist based in Manhattan, New York. 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. But if your signs and symptoms are severe or persistent, your doctor might suggest other treatment options. You can perform this exercise for up to four repetitions at a time and five times per day. 2017;13(1):12-22. doi:10.12965/jer.1732824.412, Park YH, Jeong SM, Choi GW, Kim HJ. Calf muscles like extra heat and compression. To treat Achilles tendonitis, use RICE. This will also help hold down the vertical strips of tape. This content does not have an English version. Then, add another layer from below this point going upwards towards your knee again for a second layer. Applying a cold compress to the injury helps reduce blood flow, which can help relieve the pain. 2015;7(1):1-7. doi:10.4055/cios.2015.7.1.1. Its important to wrap the injury correctly, as this will help reduce pain and speed up how quickly your body heals. Ace wraps are commonly used in treating ankle sprains. 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. You can apply an ice pack to your the painful tendon. Wrap a compression bandage in figure-eights, alternating loops between your calf and foot. 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. This can help prevent further injury and allow the tissue to heal properly. health information, we will treat all of that information as protected health Make sure you arent wrapping too tight or rigid to limit your ankle flexion on the dance floor. Try to get into this position whenever you are going to be in a sitting position. Next, place a 2-inch section that will act as an anchor on the bottom part of your foot. He earned his MD from State University of New York at Syracuse. should see my orthopedic doctor to get the correct diagnosis between tendonitis vs. rupture. Compression can bring swelling down and keep the ankle from moving too much. 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. 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. If you have Achilles tendonitis, you may be wondering if you can still run. Last Updated: October 2, 2020 Stretch your Achilles tendon by moving your foot in all directions. Helps sprained, Provides pain relief for Plantar Fasciitis, Achilles Tendonitis, swollen joints, and more. Int J Ther Massage Bodywork. According to the Mayo Clinic, this can decrease any swelling over your Achilles tendon. 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. Wrap in a diagonal, criss-cross pattern as follows: Begin wrapping over the top of the foot near the toes. We are going to walk you through some of the best ways to heal your Achilles tendon quickly and easily. ", be good for someone who has a very recent injury. For example, move your foot up and hold this position for 30 seconds. Step 1: Make sure that the bandage is tightly rolled up. You want the bandage to be medium tight. During the physical exam, your doctor will gently press on the affected area to determine the location of pain, tenderness or swelling. . Thanks for the article. The pain may also be accompanied by swelling, bruising, redness or warmth around the injury site. // Leaf Group Lifestyle, How to Increase Flexibility in My Big Toes, How to Wrap a Pulled Quad With Athletic Tape, Foot Health Facts: Achilles Tendon Rupture, MedicineNet.com: Ankle Pain and Tendinitis, FamilyDoctor.org: Ankle Sprains -- Healing and Preventing Injury. When you exercise, this tendon is prone to trauma and overuse, especially if you take part in activities that frequently stress your calf muscles, such as climbing and running. 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. information highlighted below and resubmit the form. What can I do if I get Achilles tendonitis? Listen to your body and reintroduce high-impact activities slowly. We use cookies to make wikiHow great. If you wake up in the morning with Achilles tendon pain, your doctor may recommend a night brace to keep the foot flexed while you sleep. Clin Orthop Surg. By using this service, some information may be shared with YouTube. 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. Even when used as directed, most over-the-counter pain relievers are not meant for daily use. ", demonstrated and see if it helps. Check with your sports physician if you think your calf strain may need more serious treatment and/or therapy. This will help reduce inflammation and give the tissue a chance to heal. Ice Applying ice to the affected area can help reduce pain and swelling. Miguel Cunha, DPM. If you are a Mayo Clinic patient, this could Wraps or compressive elastic bandages can help reduce swelling and reduce movement of the tendon. If your Achilles tendon is sore or injured, you can wrap it while it heals. Sometimes, Achilles tendonitis is caused when a bony growth develops on the heel or calcaneus bone, which is at the back of the ankle. I'd like to see that distinction made in your introduction. References. I'm glad I quit smoking, it's. Bend your front leg into a lunge until you feel the calf in your back leg stretching. Support wikiHow by It has been estimated that it affects up to 18% of runners. Treasure Island (FL): StatPearls Publishing. Fakoya AOJ, Otohinoyi DA, Fakoya FA. Lastly, you can utilize a 2nd, half-sized piece of kinesiology tape to place over any additional points of pain. The Achilles tendon is used when walking, so this injury can make it difficult to perform everyday activities. Expert Interview. Did the pain begin suddenly or gradually? Keep the ice on for 15-20 minutes at most. American Academy of Orthopaedic Surgeons. She holds a doctorate in medicine, a master's in biomedicine, and a Bachelor of Science in biology from Boston College. Include your email address to get a message when this question is answered. If you feel that your Achilles tendon is injured enough that it needs to be wrapped, consider having it looked at by a doctor. Click the Playlist button in the upper left corner of the video below to see all of the videos. A physical therapist might suggest some of the following treatment options: Exercises. https://www.aofas.org/footcaremd/conditions/ailments-of-the-ankle/Pages/Achilles-Tendinitis.aspx. There are several different types of wraps that can be used to treat Achilles tendonitis. X They may prescribe you a stronger medication. If you fall or twist your ankle, it can put stress on the Achilles tendon and lead to the development of Achilles tendonitis. Looking for products to help reduce your Achilles tendonitis pain? It also may be a Haglund's deformity that comes from wearing ill-fitting shoes. When you feel pain in this area, it is usually because one or both of these tendons are inflamed or torn (ruptured). Kinesiology tape, on the other hand, works a little differently. : You'll likely first bring your symptoms to the attention of your family doctor. You may actually have a torn or ruptured Achilles tendon, which is a far more serious diagnosis. Place two strips of tape parallel to your tendon on each side of the tendon. Take a half of the piece of stretched tape, and with a moderate stretch, place it across the backside of your heel. Should you wrap Achilles tendonitis? If you think your shoes may be the issue, it may be time for an upgrade. You can buy these from pharmacies. Continue wrapping the area with a Figure Eight pattern all the way up to your mid-calf, near the back of your leg and over to your Achilles tendon on both sides of it where you will end by tying off in a knot or double knot. . 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.