Physical therapy is also an option for treating Achilles tendonitis. Keep the ice on for 15-20 minutes at most. I'd like to see that distinction made in your introduction. Step 1: Step 1: Initial Treatment of a Sprained Ankle After injury, apply cold pack to ankle for 24-48 hours to help with pain and will reduce swelling. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. Sometimes, Achilles tendonitis is caused when a bony growth develops on the heel or calcaneus bone, which is at the back of the ankle. The third letter, C, stands for "Compression.". Work your way up by wrapping the bandage several times around your foot and ankle in a figure-eight pattern. Are symptoms worse at certain times of day or after certain activities? According to the Mayo Clinic, this can decrease any swelling over your Achilles tendon. You can also use pre-wrap or athletic tape if needed in order to make the process easier. You can do this exercise for up to four repetitions at a time and five times a day. Thanks. This can help reduce pain and speed up the healing process. Flex the affected ankle a bit. 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. % of people told us that this article helped them. Rest, ice, compression, and elevation. Fakoya AOJ, Otohinoyi DA, Fakoya FA. It is important to keep the leg elevated above the level of the heart. These will help restrict your ankle from bending, which will give your tendon time to heal. Check with your sports physician if you think your calf strain may need more serious treatment and/or therapy. Medina Pabn MA, Naqvi U. Achilles Tendonitis. Make sure to keep your foot in the same position, which is not putting pressure on the Achilles, as you are applying these strips. The best way to ice your achilles tendon is to freeze water in a plastic cup. Place two strips of tape parallel to your tendon on each side of the tendon. Achilles tendonitis can be a debilitating injury, but there are things you can do in addition to RICE. The most common being RICE (Rest, Ice, Compression, Elevation). This content does not have an English version. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. You can also use an ankle brace or a pneumatic cam boot. Cut the tape gently until you . If you are experiencing any of these symptoms, it is important to see a doctor so they can properly diagnose and treat the condition. The doctor will also give you an idea of how long you should refrain from activity. 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. It's important to make sure that these wraps do not restrict blood flow. Unfortunately, running can exacerbate the condition and cause further damage. Your Achilles tendon is the tendon that connects your calf muscle to your heel bone. Fast, Easy Ways to Heal an Achilles Tendon, An Achilles tendon injury is formally known as Achilles tendonitis, and it is a condition where the Achilles tendon becomes inflamed and painful. Have you recently made changes to your exercise routine, or have you recently started participating in a new sport? You can also perform single heel drops, which are basically the same exercise but on one leg only. The calf and leg bones muscle fibres are connected by the Achilles tendon. Avoid or modify any movementsor stretches that aggravate any ankle, foot or leg conditions, Never force stretches. Achilles tendonitis taping will be covered in detail below. Make a donation. In: DeLee & Drez's Orthopaedic Sports Medicine: Principles and Practice. I am in a jam, because I saw a Podiatrist after 6 weeks of heel pain. use NASA-inspired infrared technology to improve circulation and tissue regenerationwhich helps with faster post-exercise recovery and pain relief from all types of foot injuries (including those to the Achilles tendon). Try massaging your calves to help break up any scar tissue that might have formed on your Achilles tendon. Wrap under the foot to secure the bandage. Last Updated: October 20, 2021 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. When these strips are secure, they should take the brunt of the pressure when you step and flex your foot, minimizing the pressure put on the Achilles. 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. Compression As mentioned above, compression wraps are an important part of treating Achilles tendonitis. Compression can bring swelling down and keep the ankle from moving too much. Get effective, stabilizing support that promotes safe, secure healing providing support without being cumbersome. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. During the physical exam, your doctor will gently press on the affected area to determine the location of pain, tenderness or swelling. The key to getting the right support from your ACE Brand Elastic Bandage is proper wrapping technique. Ace wraps are commonly used in treating ankle sprains. Achilles tendonitis is a condition that results when the Achilles tendon, which connects the calf muscle to the heel bone, becomes inflamed. There are a few things one can do to help ease the pain. [6] 3 Ice your calf to reduce pain. An Achilles tendon injury is formally known as Achilles tendonitis, and it is a condition where the Achilles tendon becomes inflamed and painful. We have compiled a list of these treatments below: You can wrap and protect the affected area with Ace bandages by following these three simple steps: 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. . While resting your Achilles tendon, switch to low-impact exercise options such as biking, elliptical exercises, and swimming. We are going to walk you through some of the best ways to heal your Achilles tendon quickly and easily. If you are experiencing Achilles tendonitis, it is important to rest and ice the injured area. By using this service, some information may be shared with YouTube. You can care for most cases of Achilles tendinitis at home, but you should still see a doctor regarding the exact steps that are right for your injury. If you have a chronic injury that is slow to heal, you can add another ace bandage or wrap from your mid-calf upwards in order to provide the most support and compression around this area for even faster recovery time when it comes to healing an 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":"