how to wrap achilles tendon with ace bandage

Take a half of the piece of stretched tape, and with a moderate stretch, place it across the backside of your heel. Start above your ankle and wrap the bandage a few times to keep it in place. Then, add another layer from below this point going upwards towards your knee again for a second layer. 1998-2023 Mayo Foundation for Medical Education and Research (MFMER). 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. This can help prevent further injury and allow the tissue to heal properly. You should leave the ice pack on until you notice the swelling reducing. This helps reduce swelling. Accessed July 9, 2015. The pain may also be accompanied by swelling, bruising, redness or warmth around the injury site. Applying a cold compress to the injury helps reduce blood flow, which can help relieve the pain. You can repeat this exercise up to twenty times on each foot daily. [6] 3 Ice your calf to reduce pain. For more ways to fix Achilles tendonitis from our Medical reviewer, like the best non-prescription pain relievers, read on! Use it to try out great new products and services nationwide without paying full pricewine, food delivery, clothing and more. The third letter, C, stands for "Compression.". Jasper loves to write about fitness, running, and anything else that gets him moving outdoors. He has been a writer since 2008. Some easy ways to do this are to prop the leg up with a pillow or balance it on the arm of a couch while you lay down flat on the couch. The Coldest Foot Ankle Achilles Pain Relief Ice Wrap with 2 Cold Gel Packs | Best for Achilles Tendon Injuries, Plantar Fasciitis, Bursitis & Sore Feet Built for Cold Therapy (Black XS-XL) 3 Piece Set 4,315 $3399 ($33.99/Count) 5% off promotion available FREE delivery Thu, Feb 16 Or fastest delivery Mon, Feb 13 FSA or HSA eligible 1. information submitted for this request. Not only will ice numb the area, but it will help reduce swelling in the area, which will also help reduce pain. 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. Start off by applying under wrap over the foot and ankle. If you feel that your Achilles tendon is injured enough that it needs to be wrapped, consider having it looked at by a doctor. All rights reserved. Accessed July 9, 2015. To decrease pain or swelling, apply an ice pack to the tendon for about 15 minutes after exercising or when you experience pain. "Needed to know how to apply wrap. Dr. Miguel Cunha is the founder of Gotham Footcare and is a podiatrist based in Manhattan, New York. . 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. This article received 14 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. You support this structure by tapping the calf muscles and Achilles tendons, which aids in faster healing and the prevention of future injuries. Board Certified Podiatrist. Advertising revenue supports our not-for-profit mission. If so, this article is for you. Greatly appreciated all the information provided! Is icing and using anti-inflammatory medication a good long term solution if my Achilles tendon has frequent flareups? Use pillows to elevate your leg above your heart. Certain medical conditions, such as diabetes, can increase your risk of developing Achilles tendonitis. 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. 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. Cut the tape gently until you . Even when used as directed, most over-the-counter pain relievers are not meant for daily use. 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. Avoid using NSAIDs for longer than ten days. Did you know you can get premium answers for this article? Philadelphia, Pa.: Saunders Elsevier; 2015. http://www.clinicalkey.com. 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. What types of shoes do you wear during exercise? Rest, ice, compression, and elevation. http://www.uptodate.com/home. Medina Pabn MA, Naqvi U. Achilles Tendonitis. You want the bandage to be medium tight. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. 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. Do this frequently throughout the day. 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. {"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":"

License: Creative Commons<\/a>
\n<\/p>

\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a4\/Wrap-an-Achilles-Tendon-Step-2.jpg\/v4-460px-Wrap-an-Achilles-Tendon-Step-2.jpg","bigUrl":"\/images\/thumb\/a\/a4\/Wrap-an-Achilles-Tendon-Step-2.jpg\/aid10168316-v4-728px-Wrap-an-Achilles-Tendon-Step-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>

\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/54\/Wrap-an-Achilles-Tendon-Step-3.jpg\/v4-460px-Wrap-an-Achilles-Tendon-Step-3.jpg","bigUrl":"\/images\/thumb\/5\/54\/Wrap-an-Achilles-Tendon-Step-3.jpg\/aid10168316-v4-728px-Wrap-an-Achilles-Tendon-Step-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>

\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/1c\/Wrap-an-Achilles-Tendon-Step-4.jpg\/v4-460px-Wrap-an-Achilles-Tendon-Step-4.jpg","bigUrl":"\/images\/thumb\/1\/1c\/Wrap-an-Achilles-Tendon-Step-4.jpg\/aid10168316-v4-728px-Wrap-an-Achilles-Tendon-Step-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>

\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6c\/Wrap-an-Achilles-Tendon-Step-5.jpg\/v4-460px-Wrap-an-Achilles-Tendon-Step-5.jpg","bigUrl":"\/images\/thumb\/6\/6c\/Wrap-an-Achilles-Tendon-Step-5.jpg\/aid10168316-v4-728px-Wrap-an-Achilles-Tendon-Step-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>

\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/40\/Wrap-an-Achilles-Tendon-Step-6.jpg\/v4-460px-Wrap-an-Achilles-Tendon-Step-6.jpg","bigUrl":"\/images\/thumb\/4\/40\/Wrap-an-Achilles-Tendon-Step-6.jpg\/aid10168316-v4-728px-Wrap-an-Achilles-Tendon-Step-6.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>

\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8e\/Wrap-an-Achilles-Tendon-Step-7.jpg\/v4-460px-Wrap-an-Achilles-Tendon-Step-7.jpg","bigUrl":"\/images\/thumb\/8\/8e\/Wrap-an-Achilles-Tendon-Step-7.jpg\/aid10168316-v4-728px-Wrap-an-Achilles-Tendon-Step-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"