how to wrap achilles tendon with ace bandage

2017;13(1):12-22. doi:10.12965/jer.1732824.412, Park YH, Jeong SM, Choi GW, Kim HJ. If you feel that your Achilles tendon is injured enough that it needs to be wrapped, consider having it looked at by a doctor. Does wrapping your ankle Help Achilles tendonitis? should see my orthopedic doctor to get the correct diagnosis between tendonitis vs. rupture. He completed his Internship, Residency in Internal Medicine, and his Rheumatology Fellowship at Northwestern Memorial Hospital. It is important to wrap the ice in a towel so that it does not come into direct contact with the skin. To wrap your Achilles tendon, you can use a compression bandage. 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. "Needed to know how to apply wrap. You want the bandage to be medium tight. Your Achilles tendon is the tendon that connects your calf muscle to your heel bone. This can help prevent further injury and allow the tissue to heal properly. An Achilles tendon injury is formally known as Achilles tendonitis, and it is a condition where the Achilles tendon becomes inflamed and painful. Self-care strategies include the following steps, often known by the acronym R.I.C.E. unlocking this expert answer. You should be able to slide a finger under the wrap. Keep going with a couple of sections of the wide athletic tape, making an X pattern. How To Wrap an Ankle (and Other Joints) with an ACE Bandage Looking for products to help reduce your Achilles tendonitis pain? If you continue to try and stretch the tendon, it will extend the amount of time it takes for the tendon to heal. I don't think the second method would, "Before I read this wikiHow, I didn't know that smoking can slow soft tissue recovery. For an easy way to stretch and ice at the same time, freeze water in a plastic bottle. There are two common types: This type of Achilles tendonitis occurs when the tendons and muscles attached to it become irritated and inflamed. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. How to Wrap Achilles Tendonitis: The Do's and Dont's He or she might refer you to a doctor specializing in sports medicine or physical and rehabilitative medicine (physiatrist). [v161376_b01]/. According to the Mayo Clinic, this can decrease any swelling over your Achilles tendon. The strength and flexibility in your tendon may have diminished during your injury. Surgery is only recommended in severe cases where other treatments have failed to provide relief. This will also help hold down the vertical strips of tape. Place two strips of tape parallel to your tendon on each side of the tendon. Wrap a compression bandage in figure-eights, alternating loops between your calf and foot. However, they can also get stressed due to other injuries. This may be a bone spur from arthritis. Maughan KL, Boggess BR. What is Achilles tendonitis and how do you know if you have it? Check Price at Amazon. Fakoya AOJ, Otohinoyi DA, Fakoya FA. If the pain is a lot more severe and other treatments have been unsuccessful you should seek professional medical attention as soon as possible. How to Apply an ACE Wrap to Your Ankle - YouTube Lastly, you can utilize a 2nd, half-sized piece of kinesiology tape to place over any additional points of pain. http://www.uptodate.com/home. All rights reserved. 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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. For example, move your foot up and hold this position for 30 seconds. 2016;81:629-635. doi:10.12659/PJR.899317, Kim J, Sung DJ, Lee J. 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. 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. X Should you wrap Achilles tendonitis? Rest: try to avoid moving the tendon for 2 to 3 days. Avoid using NSAIDs for longer than ten days. If your pain is severe, your doctor may also recommend a recovery boot in order to keep the foot flexed and strain off the tendon. Cut strips of athletic tape and apply them horizontally across your achilles tendon. {"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":"