how to wrap achilles tendon with ace bandage

An Achilles tendon is the thick tendon that connects your calf muscles to the back of your heel. Wrap a compression bandage in figure-eights, alternating loops between your calf and foot. They help reduce swelling and inflammation. If you are experiencing any of these symptoms, it is important to see a doctor so they can properly diagnose and treat the condition. 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. Compression can bring swelling down and keep the ankle from moving too much. 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. There are a few things one can do to help ease the pain. 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. If you've injured your Achilles, it's important to avoid strenuous exercise for at least the first four weeks of healing. Steps for Taping the Achilles with Kinesiology Tape Then, bring the foot that is affected up and onto the knee of your other leg. Management of achilles tendon injury: A current concepts systematic review. Did the pain begin suddenly or gradually? 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. It is exactly like an ace bandage but much thicker. 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 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 . You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. 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. "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. These tips are backed by scientific research, meaning they work! Start off by applying under wrap over the foot and ankle. I'm glad I quit smoking, it's. DeLee JC, et al. For more tips from our Medical co-author, including how to reduce inflammation in your Achilles tendon, read on. Place two strips of tape parallel to your tendon on each side of the tendon. Wrap under the foot to secure the bandage. Board Certified Rheumatologist. This is usually a short-term step since prolonged use of a boot can weaken calf muscles. Use it to try out great new products and services nationwide without paying full pricewine, food delivery, clothing and more. // 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. This article was co-authored by Miguel Cunha, DPM. The strength and flexibility in your tendon may have diminished during your injury. Then, add another layer from below this point going upwards towards your knee again for a second layer. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. You should leave the ice pack on until you notice the swelling reducing. Tendons are the tissue that attach muscles to bones that make movements possible. 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. Rest and avoid any activities that stress your calve muscles and Achilles tendon. Both are signs of a ruptured tendon rather than simply tendonitis. Wrap your entire ankle in an Ace bandage and use claw clips to secure it. Board Certified Podiatrist. You can also wrap your Achilles tendon using athletic tape. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Use a bandage that is four inches wide for the foot. Avoid using NSAIDs for longer than ten days. Check Price at Amazon. 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