Helps sprained, Provides pain relief for Plantar Fasciitis, Achilles Tendonitis, swollen joints, and more. Your Achilles tendon, which runs from your calf muscle to your heel, allows you to walk, run, jump, and flex your foot. You can try other activities like swimming or biking until your Achilles tendon has healed. If your Achilles tendon has ruptured, you may need to see an orthopedic surgeon. You can also perform single heel drops, which are basically the same exercise but on one leg only. I now realize I. How Wide Are The Slimmest Double Jogging Strollers? Achilles tendinosis: treatment options. Copyright 2023 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. [6] 3 Ice your calf to reduce pain. By signing up you are agreeing to receive emails according to our privacy policy. This content does not have an Arabic version. I will have to try the exercise, "The first method worked for me because I have an acute problem with swelling. Do not start wrapping from the top towards the bottom. % of people told us that this article helped them. Compression can bring swelling down and keep the ankle from moving too much. Welcome to NoLimitsTiming - The best resource for running information on the web. Obviously, if K-taped works well, use it. How to Wrap a Wrist To use a compression bandage on a wrist: 2 Roll up the bandage if it isn't already rolled up. It is important to how to properly wrap the injury so as to speed up the healing process and reduce pain. Do such wraps work? Not only will ice numb the area, but it will help reduce swelling in the area, which will also help reduce pain. This means that it is tight enough to stay in place while not cutting off the circulation. 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. This article offers information regarding a specific injury, but it does not constitute medical advice. Start at the foot. It is important to keep the leg elevated above the level of the heart. 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. For more tips from our Medical co-author, including how to reduce inflammation in your Achilles tendon, read on. 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. These devices go into a shoe to increase support on a specific area of the foot. This piece will act as an anchor section. By using this service, some information may be shared with YouTube. Support wikiHow by If so, this article is for you. There are a few things one can do to help ease the pain. Generally, heat will be helpful for pain and inflammation. What medications and supplements do you take regularly? Miguel Cunha, DPMBoard Certified Podiatrist 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. Hold the stretch for 30 seconds, then relax and repeat on the other side, doing three stretches on each side. This can decrease the soreness in your Achilles tendon. Read here to learn about different types of tapes used in sports medicine. It is important to make sure that the wrap is not too tight, however, as this can cause more pain. If you anticipate pain after an exercise, you can also ice the injured calf after an exercise as well. This additional compression will help reduce swelling. J Exerc Rehabil. information is beneficial, we may combine your email and website usage information with If you are a Mayo Clinic patient, this could You should leave the ice pack on until you notice the swelling reducing. To treat Achilles tendonitis, use RICE. 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. She holds a doctorate in medicine, a master's in biomedicine, and a Bachelor of Science in biology from Boston College. Ace bandages are a popular option because they are easy to use and can be found at most stores. Cut the tape gently until you . If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Bass E.Tendinopathy: Why the Difference Between Tendinitis and Tendinosis Matters. 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. 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