Achilles tendonitis is the painful inflammation or irritation of the tendon connecting the calf muscles to the heel bone. It is often caused by repetitive stress or sudden increases in physical activity, leading to discomfort that limits mobility. Applying flexible Kinesiology tape can provide temporary support and manage the associated pain. This non-invasive technique assists the injured tendon during recovery.
Understanding the Taping Goal
Kinesiology tape functions primarily through two physiological actions. First, the tape provides passive support, which slightly reduces the mechanical load and strain placed on the tendon during movement. This offloading mechanism offers relief by limiting excessive stretch.
Second, the tape’s elasticity microscopically lifts the skin away from underlying tissues. This lifting action improves localized circulation and facilitates lymphatic drainage, moving inflammatory byproducts away from the painful area. This decompression effect reduces discomfort by decreasing pressure on pain receptors.
Essential Preparation and Supplies
To ensure proper adherence and maximum support, specific materials and preparation steps are necessary. Kinesiology tape is the recommended material; it is a flexible cotton strip with an acrylic adhesive that allows for a full range of motion. Unlike rigid athletic tapes, Kinesiology tape provides the dynamic support needed for Achilles tendonitis.
Before application, the skin covering the calf and heel must be clean and dry, as lotions, oils, or sweat compromise adherence. Trimming or shaving dense body hair is advisable to prevent premature peeling and reduce discomfort during removal. Rounding the corners of the tape strips after cutting helps prevent edges from catching on clothing, extending wear time.
Step-by-Step Taping Application
Applying the Primary Support Strip
The application involves two main pieces of Kinesiology tape to provide longitudinal support and a focused point of decompression. Cut one long strip of tape, approximately 12 to 18 inches, long enough to run from the underside of the heel up to the mid-calf. Position the foot in slight dorsiflexion, meaning the toes are pulled gently toward the shin to put the tendon on a mild stretch. Anchor the first two inches of the primary strip firmly to the bottom of the heel bone without any tension.
Tensioning and Anchoring
As you peel the backing away and run the tape up the back of the leg, you should apply a stretch of about 50% to 75% directly over the Achilles tendon and the calf muscle. This stretch provides the therapeutic pull necessary to offload the tendon. The final two inches of this primary strip should be laid down onto the upper calf with zero tension to create a secure anchor point.
Applying the Decompression Strip
Next, a shorter, secondary strip of tape, approximately four to six inches long, should be cut and applied horizontally across the area of maximum tenderness. This decompression strip is torn in the center and applied with a strong stretch—up to 75%—directly over the point of pain. The anchors of this secondary strip, which extend to the sides of the leg, must also be placed down with no tension to prevent skin irritation.
Finalizing the Application
Once all strips are in place, rub the entire application vigorously with your hand to generate heat. This activates the adhesive and ensures the tape is secured firmly to the skin. The final application should be smooth, with no wrinkles, and should allow for comfortable, unrestricted movement of the ankle.
Duration and Important Precautions
Kinesiology tape is designed to be worn for three to five days, even through showering and light activities. Over this time, the adhesive gradually weakens, and the tape’s therapeutic elasticity diminishes. If the tape is still adhering well after five days, it should be removed to allow the skin to breathe and be assessed for signs of irritation.
Immediate removal is necessary if you experience adverse reactions such as persistent itching, a burning sensation, numbness, or a skin rash developing beneath the tape. To remove the tape safely, soak the area with warm water or apply oil. Then, peel the tape back slowly in the direction of hair growth while pressing down on the skin to minimize pulling.
Taping is a temporary support and should be used alongside rehabilitation exercises; if pain persists or worsens, consult with a physical therapist or doctor for a comprehensive treatment plan.