Taping the Achilles tendon is a common strategy used to manage pain and provide biomechanical support for injuries like tendinopathy or mild strains. This technique aims to temporarily reduce the mechanical load placed on the tendon, the thick band of tissue connecting the calf muscles to the heel bone. By stabilizing the area, taping offers an immediate reduction in discomfort and enhances the body’s awareness of the ankle’s position and movement. This supportive measure facilitates activity during rehabilitation while minimizing strain on the injured structure.
Pre-Taping Considerations and Supplies
Effective taping requires careful preparation of materials and skin to ensure maximum adhesion and comfort. Materials fall into two categories: rigid athletic tape or elastic kinesiology tape. Rigid tape is non-elastic, used for maximum mechanical support by restricting movement, acting as a temporary brace. Kinesiology tape is flexible and breathable, offering dynamic support and pain relief by moving with the body and slightly lifting the skin surface.
If using rigid tape, an underwrap is necessary to protect the skin from the strong adhesive. Regardless of the tape type, the skin must be thoroughly cleaned, dried, and free of oils to ensure secure adhesion. Hair in the application area should be removed, as this prevents the tape from sticking properly and can cause pain upon removal. The ankle must be positioned correctly before application; for Kinesiology tape, the foot should be pulled slightly toward the shin, placing the tendon in a gentle stretch to optimize tension.
Step-by-Step Application of Support Taping
A common method for self-application uses elastic kinesiology tape to offload the Achilles tendon. Prepare two strips: one long “Y” strip with a solid base, and one shorter, straight strip. The foot must be positioned in a slightly stretched position, pulled gently toward the body, and this position must be maintained throughout the application to ensure proper tension.
The application begins with the “Y” strip, which serves as the main support element. Apply the solid base of the “Y” with zero tension directly under the heel, ensuring it is flat against the skin. Next, remove the backing from the two tails and apply them with a moderate tension of approximately 50 percent stretch up either side of the Achilles tendon. The tails should contour the tendon and calf muscle, running up the leg to anchor just below the calf muscle belly.
The final two inches of each tail must be applied with zero tension to create secure anchors that prevent the tape ends from peeling prematurely. Gently rub the entire length of the applied tape to activate the heat-sensitive adhesive, which helps the tape stick better to the skin. The shorter, straight strip is then used as a locking strip to provide focused support and improve proprioception.
This short strip is applied horizontally across the point of maximum pain or tenderness on the tendon, using a higher tension of 75 percent stretch. The ends of this locking strip should also be applied with no tension to prevent skin irritation at the edges. After all strips are placed, check for comfort by pointing and flexing the foot to ensure movement is guided but not restricted. Ensure there are no wrinkles, which can cause skin blistering, and avoid excessive tension over the heel bone or the front of the ankle.
Recognizing Complications and Limits of Self-Taping
Taping is a temporary, supportive measure and not a substitute for professional medical diagnosis or a structured rehabilitation program. Self-taping is not appropriate for all Achilles injuries. Immediate professional evaluation is necessary if you experience severe, sudden pain that prevents walking or bearing weight.
You must avoid application if you have any of the following conditions:
- A suspected complete tendon rupture.
- An open wound or skin infection.
- Known circulatory issues in the lower leg.
Signs that the tape is causing a complication require immediate removal. These include numbness, tingling, or a cold sensation in the toes, suggesting the tape is too tight and compromising circulation. Increased pain, skin blistering, or intense itching and redness under the tape also indicate a problem, potentially from excessive tension or an allergic reaction.
To remove the tape safely, gently peel it back slowly, pulling in the direction of hair growth while pressing down on the skin. If removal is difficult, soaking the area in warm water can help dissolve the adhesive. A healthcare professional, such as a physical therapist or physician, is necessary to determine the underlying cause of the pain and guide a recovery plan that includes strengthening and flexibility exercises.