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Your Achilles tendon, which runs from your calf muscle to your heel, allows you to walk, run, jump, and flex your foot. Expert Source health information, we will treat all of that information as protected health Make sure to keep your foot in the same position, which is not putting pressure on the Achilles, as you are applying these strips. You'll find six videos with easy-to-follow instructions on how to wrap an ankle, elbow, knee, leg, shoulder or wrist with ACE bandages. 2018;17(2):58-63. doi:10.4103/aam.aam_49_17. The unused section of the tape will be directed towards the muscles on your calf. However, if yours doesn't have Velcro, you will need to use a safety pin to secure the end. 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. He's an avid hiker, backpacker, and climber who loves to stay fit so he can make sure he's healthy enough to enjoy his favorite hobbies. There are several different types of wraps that can be used to treat Achilles tendonitis. You may actually have a torn or ruptured Achilles tendon, which is a far more serious diagnosis. After icing your achilles, wrap it up in an ace bandage or towel. Start by getting a comfortable chair and sitting down. Expert Interview/. Achilles tendonitis can be a debilitating injury, but there are things you can do in addition to RICE. Enjoy! Copyright 2023 Leaf Group Ltd., all rights reserved. He also holds Musculoskeletal Ultrasound Diagnostic and Interventional certifications from the American College of Rheumatology and the American Institute of Ultrasound in Medicine. It is important to wrap the ice in a towel so that it does not come into direct contact with the skin. Physical therapy is also an option for treating Achilles tendonitis. Elastic Ankle Support Brace Foot Guard Sprains Injury Wrap Bandages Compression wraps help support the Achilles tendon and reduce stress on the tissue. Make sure you arent wrapping too tight or rigid to limit your ankle flexion on the dance floor. I will have to try the exercise, "The first method worked for me because I have an acute problem with swelling. You can also use pre-wrap or athletic tape if needed in order to make the process easier. Keep going with a couple of sections of the wide athletic tape, making an X pattern. Rest your tendon by avoiding running or climbing stairs for a few days to a few months, depending on the injury. Place two strips of tape parallel to your tendon on each side of the tendon. Start with the wrap rolled up and unwind it as you go. Check Price at Amazon. Cut the tape gently until you . 2018;97(2):86-93. Tendon pain to the Achilles usually results from repetitive micro-tears in the tissue that is not allowed time to heal properly before being irritated again with exercise or other activities.