How To Wrap An Achilles Tendon 14 Steps With Pictures

Both athletic tape and compression bandages can typically be found at pharmacies, big box stores, and from online retailers.

The person that assists you does not need to have any special skills or knowledge of your injury. You can talk them through the process of taping and wrapping your Achilles.

Typically, it’s easiest to get in this position by laying on a table or bed face down with your feet hanging off the end. In this position, your feet will naturally fall into the correct position.

This pad will help protect the area from friction when the Achilles moves under the athletic tape.

It’s important to make sure that these wraps do not restrict blood flow. Don’t put any tension on them as you apply them but also make sure that they are not loose.

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 can also wrap the middle of the strips around the ankle, so that the vertical strips sit flush with the leg. 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.

You want the bandage to be medium tight. This means that it is tight enough to stay in place while not cutting off the circulation. [8] X Research source

Keep a small amount of tension on the bandage as you go. This will keep your wraps neat but will not put too much restriction on your circulation.

However, if yours doesn’t have Velcro, you will need to use a safety pin to secure the end.

Keep the ice on for 15-20 minutes at most. Leave it off for at least an hour before reapplying it. [12] X Research source Icing is most effective in the first 48 hours after an injury, but its effects will diminish after that. [13] X Expert Source Siddharth Tambar, MDBoard Certified Rheumatologist Expert Interview. 25 August 2020. If you’re hoping to alleviate swelling, use the ice as soon as possible after the injury occurs.

Try to get into this position whenever you are going to be in a sitting position. For instance, if you plan on watching TV, lay down in this position while you do it. Some easy ways to do this are to prop the leg up with a pillow or balance it on the arm of a couch while you lay down flat on the couch. Make sure that you don’t put direct pressure onto your Achilles tendon.

If you continue to try and stretch the tendon, it will extend the amount of time it takes for the tendon to heal.

If an over-the-counter medication is not controlling the pain satisfactorily, talk to your doctor. They may prescribe you a stronger medication.