Achilles tendonitis is a common condition affecting the Achilles tendon, a strong tissue band at the back of the ankle connecting calf muscles to the heel bone. It causes discomfort and can limit physical activity. Applying supportive tape helps manage symptoms by offering external support to the tendon and surrounding structures, alleviating strain.
Understanding Achilles Tendonitis
Achilles tendonitis involves inflammation or irritation of the Achilles tendon, often developing from repetitive stress or overuse in activities like running, jumping, or sudden changes in direction. Microtears can occur, leading to an inflammatory response.
Common indicators include pain and stiffness in the heel or back of the ankle, often worsening during physical activity (e.g., walking uphill, climbing stairs) or noticeable first thing in the morning. The area might also feel tender or appear slightly swollen. Taping provides mechanical support to reduce tendon load and alleviate symptoms.
Preparing for Ankle Taping
Before applying tape, gather athletic tape (typically non-stretch, rigid), pre-wrap, and sharp scissors. Ensure the skin around the ankle and foot is clean, dry, and free of lotions or oils for proper adhesion. Remove any hair to prevent discomfort during removal.
Correct foot positioning is important. Hold the foot in a slightly dorsiflexed position, with toes pulled slightly upward towards the shin. This places the Achilles tendon in a slightly stretched but relaxed state. Before application, check for skin sensitivities or allergies to adhesive materials.
Step-by-Step Ankle Taping Guide
Begin by applying pre-wrap directly to the skin around the ankle. This thin, foam material creates a barrier between skin and adhesive tape, preventing irritation and easing removal. Apply smoothly, without wrinkles, covering the area from above the ankle bone down to the mid-foot.
Next, place two athletic tape anchor strips around the pre-wrap. Position the first two inches above the ankle bone, circling the lower leg. Place the second around the mid-foot, behind the ball of the foot, providing a stable base for subsequent tape. These anchors secure the taping structure.
After anchor strips, apply stirrup strips. These start on the medial (inner) side of the upper anchor, run down the inside of the ankle, pass under the heel, and extend up the lateral (outer) side to attach to the upper anchor. Apply three to four stirrups, overlapping each by about half the tape’s width, working front to back for vertical stability and support against inversion or eversion.
Following stirrups, incorporate heel locks to stabilize the ankle joint. A heel lock starts a tape strip on the medial side of the lower leg, wrapping diagonally down behind the heel, around the foot’s bottom, and back up the opposite side. Alternate between medial and lateral heel locks (typically one or two) to cup the heel and restrict motion.
Conclude with figure-eight and closure strips. A figure-eight strip starts on the lower leg, crosses the front of the ankle, wraps under the foot’s arch, comes back over the top, and finishes around the lower leg, providing rotational stability. Apply additional closure strips around the upper ankle and mid-foot anchors to secure all underlying tape layers, ensuring a snug, durable application.
Important Considerations After Taping
After applying tape, check circulation by observing toe color and asking about numbness or tingling. Bluish or purple toes, tingling, or numbness indicate the tape is too tight and requires immediate removal. The tape should feel supportive but not restrict blood flow or cause discomfort.
Tape is generally worn during activity or for a few hours, depending on comfort and activity needs. Avoid wearing it for extended periods, such as overnight, to allow skin to breathe and recover. When removing, carefully peel it off in the direction of hair growth to minimize skin irritation, or use tape cutters. Warm water, oil-based products (like baby oil), or specialized adhesive removers can assist in painless removal.
Taping supports Achilles tendonitis but is not a substitute for professional medical evaluation and treatment. If pain persists, worsens, or if skin irritation, blistering, or other adverse reactions occur, consult a healthcare professional. A medical expert can provide an accurate diagnosis and recommend a comprehensive treatment plan, which may include physical therapy, rest, and other interventions.