Your calf muscles allow you to walk, run, jump, and flex your foot.If you have an injured ankle, you can wrap it.When done correctly, wrapping reduces swelling and limits the movement of the tendon.You need to pick a wrap that is right for you and that it is applied in a way that doesn't cut off circulation to the area.With a bit of care, and possibly some other forms of treatment, you can help your ankle heal quickly and effectively.
Step 1: Choose between compression or athletic wrapping.
Depending on your needs, you need to decide between the different ways to wrap an Achilles tendon.If you only have a small injury to your Achilles, you should wrap it in a compression bandage.It is possible to use both athletic wrapping and a compression bandage if you have a painful condition.Athletic tape and compression bandages can be found at a number of stores.
Step 2: Someone can help you.
It would be difficult to do it yourself, so having someone help you is a good idea.If you don't have an assistant, you will need to apply tape to the back of your calf and ankle areas to get a wrap on.The person who helps you doesn't need to know anything about your injury.You can talk about the process of taping.
Step 3: Place the foot in a relaxed position.
The tendon should not be extended when you wrap it.This means that your foot needs to be slightly flexed.It is usually easiest to get in this position by laying on a table or bed with your feet hanging off the end.Your feet will fall into the correct position if you are in this position.
Step 4: The tendon should be covered with a protective pad.
Get a non-stick bandage pad or a friction pad that doesn't have glue in it.Attach the pad with tape you have on hand.The pad will help keep the area from getting wet.
Step 5: The anchor points should be above and below the tendon.
The tape should be wrapped around the leg just above the widest part of the calf.Wrap the foot around the arch.Give each of these areas a couple wraps so that the tape is secure and can be applied to the top of them.It's important that the wraps don't restrict the flow of blood.Make sure that they are not loose as you apply them, and don't put any tension on them.
Step 6: There are strips of athletic tape between the anchor points.
Start at the back of the calf and run the strips down vertically so they can go from the anchor point on the foot to the protective pad.2 or 3 of these strips should be applied.As you apply these strips, make sure to keep your foot in the same position as you do not put pressure on the Achilles.
Step 7: Wrap the anchor points again.
The vertical strips should be held with tape on the inside and outside contact points.They won't move if the ankle is flexed.Wrap the middle of the strips around the ankle so that the vertical strips sit flush with the leg.When the strips are secure, they should take the brunt of the pressure when you step and flex your foot.
Step 8: Wrap above the ankle.
It's a good idea to wrap the injured area before applying compression.Wrap the bandage around the skin several times to keep it in place.The bandage should be medium tight.It is tight enough to stay in place, but not cut off the circulation.
Step 9: Wrap the top of the ankle around the toes.
Work your way down from the ankle.Wrap the arch of the foot around the toes when you get to the Heel.After your first pass, that corner of your heel may still be exposed.Make sure to cover areas that have not yet been covered by wrapping the foot and ankle again.As you walk, keep a small amount of tension on the bandage.This will keep your wraps neat, but won't restrict your circulation.
Step 10: Wrap it up.
Once you have used up your bandage, you need to attach it to itself.When a compression bandage is pressed on the surface, it will attach to it with Velcro on its ends.You will need to use a safety pin to secure the end if you don't have Velcro.
Step 11: Several times a day, the area for 15-20 minutes at a time.
Ice can reduce inflammation and swelling.Either use a store-bought ice pack, a frozen bag of veggies, or put some ice in a plastic bag.Wrap the ice pack in a thin towel to reduce the cold.It's best to keep the ice on for 15-20 minutes.Leave it off for at least an hour.In the first 48 hours after an injury, icing is the most effective.If you want to alleviate swelling, use the ice as soon as possible.
Step 12: The area needs to be improved.
Excess fluid will drain away from the injury if an injury is elevated.Place the injured area above your heart by lying down.When you are going to be sitting, try to get into this position.Lay down in this position if you plan on watching TV.You can prop the leg up with a pillow or balance it on the arm of the couch.Make sure you don't put too much pressure on it.
Step 13: Put no pressure on the tendon.
It will allow the small tears in your tendon to heal if you give it time to recover.Don't put any pressure on the tendon for the first few hours after an injury.When you step, put light pressure on your toes and keep the tendon relaxed.If you want to avoid putting pressure on the area, you can use a knee walker or knee scooter.The amount of time it takes for the tendon to heal will be extended if you continue to stretch it.
Step 14: If you are in pain, take anti-Inflammatory medications.
Over-the-counter painkillers are enough to control the pain of most minor to moderate Achilles injuries.Taking more than the recommended dose is not recommended in a 24 hour period.Talk to your doctor if an over-the-counter medication isn't controlling the pain.They may give you a stronger medication.