The Achilles tendon, the body’s thickest and strongest tendon, connects the calf muscles to the heel bone. It enables essential movements such as walking, running, jumping, and flexing the foot. When this tendon experiences minor discomfort or mild strain, applying a wrap can provide support and help manage the symptoms. Wrapping is a temporary measure for mild issues and does not replace professional medical diagnosis or treatment for more severe conditions.
Getting Ready to Wrap
Wrapping the Achilles tendon can offer support for mild strain, general discomfort, or during light activity recovery. This technique helps reduce swelling and limits excessive movement, aiding a quicker healing process. Selecting appropriate materials is the first step.
Elastic bandages (like Ace bandages) or athletic tape are used for Achilles tendon wrapping. Elastic bandages, typically 3-4 inches wide, offer compression and adjustable support. Athletic tape, usually 1.5 inches wide, provides more rigid support and can be used with pre-wrap to protect skin. Before wrapping, ensure the skin around the ankle and lower calf is clean and dry for proper adhesion and to prevent irritation. Position the foot relaxed and slightly flexed, not pointed or fully extended, to avoid undue tension on the tendon during application.
Achilles Tendon Wrapping Technique
To begin, position the foot at a 90-degree angle to the leg, ensuring the tendon is not extended. Start the wrap at the mid-foot, just below the widest part or around the arch, with two turns to create an anchor. For elastic bandages, maintain consistent, medium tension throughout, ensuring it is snug without restricting blood flow.
Wrap the bandage or tape upward, using a figure-eight pattern around the foot and ankle. Each layer should overlap the previous one by about 50% for even compression and support. With athletic tape, apply anchor strips above the calf and around the foot for vertical strips over the Achilles tendon. Apply these vertical strips with some tension to limit dorsiflexion, the upward movement of the foot.
Continue the figure-eight pattern, ensuring the Achilles tendon area is well covered, extending the wrap up towards the lower calf. For athletic tape, additional horizontal strips can secure the vertical strips and provide further support. The “X” created by the figure-eight pattern should be visible at the front of the ankle. Finally, secure the end of the elastic bandage with clips or the athletic tape to itself.
After Wrapping
After applying the wrap, check for comfort and proper circulation. The wrap should feel supportive but not uncomfortably tight. To assess circulation, check the color and temperature of the toes; they should remain pink and warm. Signs of a too-tight wrap include numbness, tingling, coldness, discoloration (blue or pale) in the toes, or inability to slide a fingertip under the bandage edge. If any symptoms occur, immediately remove and reapply the wrap with less tension.
A wrap can be worn during activity or for mild discomfort, but it is recommended to remove it at night to allow skin to breathe and prevent circulatory issues. The duration of wear depends on individual comfort and the specific issue. While wrapped, engage in activity levels that do not exacerbate discomfort or pain.
Seek medical attention if symptoms worsen or do not improve with wrapping. Consult a healthcare professional for severe or sudden pain, significant swelling, warmth, redness around the tendon, or difficulty walking or bearing weight. A popping or snapping sound at the time of injury also warrants immediate medical evaluation. These signs can indicate a more serious injury, such as a tendon tear or rupture, requiring professional diagnosis and treatment.
When removing the wrap, gently peel it off, supporting the skin to avoid irritation. If using athletic tape, soaking the area with warm water or applying oil can help loosen the adhesive for easier removal.