Extensor tendonitis, an inflammation of the tendons located along the top of the foot, can cause discomfort and limit daily activities. These tendons connect the muscles in the lower leg to the toes, playing a role in lifting the toes and flexing the foot. While various factors can contribute to this condition, such as repetitive motions or tight footwear, wrapping the foot can serve as a supportive self-care measure to provide temporary relief.
Why Wrapping Helps
Wrapping a foot affected by extensor tendonitis offers several benefits through gentle, consistent compression. This compression helps reduce swelling and inflammation in the affected area, which are common sources of pain. A wrap also provides support to the irritated tendons, limiting excessive movement to reduce strain and discomfort. This support allows the tendons to experience less stress during movement, contributing to a more comfortable recovery.
Preparing for Foot Wrapping
Before wrapping the foot, gather the necessary materials. An elastic bandage, often referred to as an Ace bandage, is a common and effective choice due to its stretchable fabric. You may also consider medical tape or the fasteners that typically come with the elastic bandage to secure the end of the wrap. Ensure the foot is clean and dry before beginning the wrapping process to promote hygiene and proper adhesion.
Step-by-Step Wrapping Technique
Position your foot comfortably, ideally with the ankle at about a 90-degree angle. Start the wrap at the base of your toes, ensuring the bandage covers the top of your foot. Wrap the bandage around the ball of your foot once, maintaining a light, even tension. This initial pass helps anchor the wrap.
Continue wrapping in a figure-eight pattern, moving towards the arch and then around the ankle. Each layer should overlap the previous one by about half its width for continuous compression and to avoid gaps. When circling the ankle, ensure the wrap crosses over the top of the foot to support the extensor tendons. The wrap should extend from the base of the toes to approximately 10 centimeters above the ankle.
Maintain consistent, snug tension; the wrap should feel supportive but not uncomfortably tight. Avoid wrapping too loosely, which provides inadequate compression, or too tightly, which can impede circulation. Secure the end of the bandage with the provided clips or medical tape to prevent it from unraveling. A smooth, wrinkle-free application ensures even pressure distribution.
Optimizing Your Foot Wrap
After applying the foot wrap, check for proper circulation to ensure the bandage is not too tight. Observe the color of your toes; they should remain pink, not purplish or blue. Check their temperature; they should feel warm, not cool. Additionally, assess sensation by wiggling your toes or gently pinching a toenail to see if the color returns quickly, typically within three seconds.
Signs that the wrap may be too tight include increased pain, numbness, tingling, or swelling below the bandaged area. If any of these symptoms appear, loosen the wrap immediately and reapply it with less tension. Generally, a foot wrap can be worn for several hours during the day, but it should be removed before going to bed for unrestricted overnight circulation. Regularly adjusting the bandage throughout the day helps maintain optimal support and comfort.
Complementary Care and When to Consult a Doctor
Beyond wrapping, several other supportive measures can aid recovery from extensor tendonitis. Rest is important; avoid activities that aggravate foot pain, allowing tendons time to heal. Apply ice packs to the affected area for 15-20 minutes several times a day to reduce inflammation and pain. Elevating the foot above heart level, especially while resting, also assists in reducing swelling.
Wearing appropriate footwear that does not constrict the top of the foot and provides adequate support to prevent further irritation. Consider adjusting shoelace techniques to alleviate pressure over the sensitive areas. While wrapping provides relief, consult a doctor if pain worsens, does not improve after a few days of self-care, or if you experience severe symptoms like inability to bear weight, significant swelling, or discoloration. These signs may indicate a more serious underlying condition.