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Reach down and take hold of the toes on your right foot and pull back gently. wikiHow is where trusted research and expert knowledge come together. For example, move your foot up and hold this position for 30 seconds. Take a half of the piece of stretched tape, and with a moderate stretch, place it across the backside of your heel. : One of the most important things for this type of injury is rest in order to allow your body's natural ability to heal itself. Dr. Cunha is a member of the American Podiatric Medical Association, the New York Podiatric Medical Association, the American College of Foot and Ankle Surgeons, and is board certified in Podiatric Medicine. ", Unlock expert answers by supporting wikiHow, http://www.mayoclinic.org/diseases-conditions/achilles-tendinitis/basics/symptoms/con-20024518, http://www.webmd.com/a-to-z-guides/achilles-tendon-problems-home-treatment, http://orthoinfo.aaos.org/topic.cfm?topic=a00147, http://www.mayoclinic.org/diseases-conditions/achilles-tendinitis/basics/lifestyle-home-remedies/con-20024518, http://www.webmd.com/fitness-exercise/orthotics-for-foot-problems-topic-overview, http://www.webmd.com/fitness-exercise/stretches-for-achilles-tendon-problem, http://www.mayoclinic.org/diseases-conditions/achilles-tendinitis/basics/prevention/con-20024518, Menyembuhkan Sakit Keting (Tendonitis Achilles). Wrapping reduces swelling and limits the movement of the tendon when done correctly. Wrap your entire ankle in an Ace bandage and use claw clips to secure it. Achilles tendinopathy and tendon rupture. Watch medications you take, as some of their side effects can affect your ankle health. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Consult your doctor before taking an OTC medicine for your injury for longer than one month. If your doctor writes you a prescription for a stronger pain reliever, ensure that you always take it as directed. Then slightly bend your back leg until you feel the stretch in your Achilles tendon. Start by getting a comfortable chair and sitting down. You can ice the area for up to twenty minutes, but you should always stop to let the skin warm up if you start to feel the skin go numb. Thank you so much! When wrapping Achilles tendonitis, it is important to start at the bottom of the foot and wrap up. 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. Keep going with a couple of sections of the wide athletic tape, making an X pattern. Try to get into this position whenever you are going to be in a sitting position. You can also perform single heel drops, which are basically the same exercise but on one leg only. Achilles Tendinitis (or tendinopathy) is a condition in which the Achilles tendon becomes inflamed and painful. Dr. Miguel Cunha is the founder of Gotham Footcare and is a podiatrist based in Manhattan, New York. Did you know you can get premium answers for this article? 2017;48(3):776-780. doi:10.1016/j.injury.2017.01.020. Achilles tendinopathy and tendon rupture. J Exerc Rehabil. Check with your sports physician if you think your calf strain may need more serious treatment and/or therapy. Wrap in a diagonal, criss-cross pattern as follows: Begin wrapping over the top of the foot near the toes. In this tutorial, Dr. Kevin Kirk, orthopedic foot and ankle surgeon at TSAOG Orthopaedics, demonstrates how to apply an ACE wrap to your. It is commonly referred to as an overuse injury and can sometimes be confused with conditions like ankle sprains or general muscular pain. Achilles tendonitis is a painful injury that can be debilitating for those who suffer from it. 2015;7(1):1-7. doi:10.4055/cios.2015.7.1.1. Rest It is important to rest the Achilles tendon when you first start to feel pain. 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. References Before treating Achilles tendonitis, visit a doctor for a proper diagnosis and treatment plan. I don't think the second method would, "Before I read this wikiHow, I didn't know that smoking can slow soft tissue recovery. How early must an acute Achilles tendon rupture be repaired? A single copy of these materials may be reprinted for noncommercial personal use only. Repeat this for each foot direction, and do this slowly as your Achilles tendon is vulnerable to further injury. Raise the affected foot above the level of your heart to reduce swelling. However, no effects were discovered on pain or hip distance when Ktape was tested on patients with tendonitis Achilles. The increased circulation also helps with the faster removal of waste products like lactic acid, which is often responsible for causing that painful, burning sensation in your muscles after a tough workout. You may actually have a torn or ruptured Achilles tendon, which is a far more serious diagnosis. When you get to your toes, work your way back up, covering any bits you missed. "A lot of help. Accessed July 9, 2015. 6. Your doctor may order one or more of the following tests to assess your condition: Tendinitis usually responds well to self-care measures. For example, swim instead of run. These will help restrict your ankle from bending, which will give your tendon time to heal. Support: wrap an elastic bandage around the area, use a tube bandage, or use a soft brace. Additional stress can make your injury more severe. This will help ensure that the wrap is tight enough to provide compression but not too tight to cause pain. You can also wrap the middle of the strips around the ankle, so that the vertical strips sit flush with the leg. 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. The most common being RICE (Rest, Ice, Compression, Elevation). Starting at the back of the calf, over the anchor strip, lay one piece of wide athletic tape down to extend to the anchor piece on the bottom of the foot. There are several things that can increase your risk of developing Achilles tendonitis, which include: Achilles tendonitis is often caused by repetitive stress on the tendon, such as from overuse during sports or exercise. % of people told us that this article helped them. CROSSTRAP Achilles Strap - Ankle Support for Achilles Tendonitis - Support Brace for Men and Women -. Use a gauze bandage if you are also covering wounds from an injury. They may prescribe you a stronger medication. These videos brought courtesy of Vive Health contain provides stretches you can try in conjunction with taping techniques for a comprehensive Achilles recovery plan: Sign up now for 15% off your first order! When applying compression to an injured Achilles tendon it's a good idea to start wrapping above the injured area. Then, bring the foot that is affected up and onto the knee of your other leg. The doctor will also give you an idea of how long you should refrain from activity. This article received 14 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. For more tips from our Medical co-author, including how to reduce inflammation in your Achilles tendon, read on. Reduced flexibility will make your tendon more susceptible to another injury. Secure the bandage with Velcro or a safety pin. He or she might refer you to a doctor specializing in sports medicine or physical and rehabilitative medicine (physiatrist). Take the weight off your leg and ankle as soon as possible. They help reduce swelling and inflammation. Applying a cold compress to the injury helps reduce blood flow, which can help relieve the pain. Compression can bring swelling down and keep the ankle from moving too much. Wrapping the Leg. 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. Achilles tendonitis taping will be covered in detail below. {"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":"