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How to Wrap Achilles Tendonitis: The Do’s and Dont’s

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how to wrap Achilles tendonitis

Achilles tendonitis is a painful injury that can be debilitating. It is important to how to properly wrap the injury so as to speed up the healing process and reduce pain. In this article, we will outline the do’s and don’ts of how to wrap Achilles tendonitis to help alleviate the issues it can cause.

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In this post we will cover:

  1. What is Achilles tendonitis and how do you know if you have it?
  2. The causes of Achilles tendonitis
  3. How to wrap the injury properly
  4. The benefits of wrapping the injury correctly
  5. Additional tips for how to ease Achilles tendonitis pain

What is Achilles tendonitis and how do you know if you have it?

Achilles tendonitis is a condition that results when the Achilles tendon, which connects the calf muscle to the heel bone, becomes inflamed. The Achilles tendon is used when walking, so this injury can make it difficult to perform everyday activities.

It is commonly referred to as an overuse injury and can sometimes be confused with conditions like ankle sprains or general muscular pain. Feelings can be similar to that of muscular pain in the calf muscles or tightness in the foot and ankle.

Achilles tendonitis usually develops gradually and gets worse with time. There are two common types:


This type of Achilles tendonitis occurs when the tendons and muscles attached to it become irritated and inflamed. This can happen from overuse or repetitive stress on the Achilles tendon.


This type of Achilles tendonitis occurs when the inflammation affects the part of the Achilles tendon where it meets the heel bone. This can happen from a bone spur, infection, or overuse.

Both of these types are common in running… especially when using the wrong shoes. If you think your shoes may be the issue, it may be time for an upgrade.

The taping technique is similar for both. Achilles tendonitis taping will be covered in detail below.

Tip: Rocker bottom shoes have been shown to reduce the load on the Achilles tendon making them a great fit for people who suffer from this condition.

There are several symptoms associated with Achilles tendonitis, which include:

  • pain in the back of the leg or above the heel
  • stiffness in the foot and ankle
  • swelling in the affected area
  • tenderness in the affected area
  • decreased range of motion in the affected ankle
man with Achilles tendonitis wrapped up
Nurse is taking care of patient with Achilles Tendon injury

If you are experiencing any of these symptoms, it is important to see a doctor so they can properly diagnose and treat the condition.

The Causes of Achilles Tendonitis

There are several things that can increase your risk of developing Achilles tendonitis, which include:


Achilles tendonitis is often caused by repetitive stress on the tendon, such as from overuse during sports or exercise.


Older adults are more likely to develop Achilles tendonitis because the tissue becomes less elastic with age.


If you fall or twist your ankle, it can put stress on the Achilles tendon and lead to the development of Achilles tendonitis.

Medical Conditions

Certain medical conditions, such as diabetes, can increase your risk of developing Achilles tendonitis.

How to Wrap Achilles Tendonitis Properly: Achilles Tendon Taping Techniques

If you have Achilles injuries, it is important to wrap the injury correctly to help speed up the healing process and reduce pain.

There are several things you need to keep in mind when wrapping Achilles tendonitis:

Use a compression wrap

Compression wraps are an important part of treating Achilles tendonitis because they help reduce swelling and inflammation.

It is important to make sure that the wrap is not too tight, however, as this can cause more pain. You should be able to slide a finger under the wrap.

Wrap from the bottom of the foot up

When wrapping Achilles tendonitis, it is important to start at the bottom of the foot and wrap up. This will help ensure that the wrap is tight enough to provide compression but not too tight to cause pain.

Use an ace bandage or similar product

There are several different types of wraps that can be used to treat Achilles tendonitis. Ace bandages are a popular option because they are easy to use and can be found at most stores.

The Benefits of Wrapping the Injury Correctly

Wrapping Achilles tendonitis correctly has several benefits, which include:

Reduced swelling

Compression wraps help reduce swelling by applying pressure to the affected area. This can help reduce pain and speed up the healing process.

Improved blood flow

Compression wraps also help improve blood flow to the affected area. This helps deliver nutrients and oxygen to the tissue, which can aid in the healing process.

Reduced risk of re-injury

Compression wraps help support the Achilles tendon and reduce stress on the tissue. This can help prevent further injury and allow the tissue to heal properly.

Additional Tips for How To Ease Achilles Tendonitis Pain

Achilles Tendonitis Rehabilitation Exercise

Easing Achilles tendonitis pain can be a life-saver for those who suffer for it. There are a few things one can do to help ease the pain. The most common being RICE (Rest, Ice, Compression, Elevation).

Rest – It is important to rest the Achilles tendon when you first start to feel pain. This will help reduce inflammation and give the tissue a chance to heal.

Ice – Applying ice to the affected area can help reduce pain and swelling. It is important to wrap the ice in a towel so that it does not come into direct contact with the skin.

Compression – As mentioned above, compression wraps are an important part of treating Achilles tendonitis. They help reduce swelling and inflammation.

Elevation – Elevating the affected leg can also help reduce pain and swelling. It is important to keep the leg elevated above the level of the heart.

Achilles tendonitis can be a debilitating injury, but there are things you can do in addition to RICE. For example, taking over-the-counter pain medication, like anti inflammatory medication, can help reduce pain.

If you have Achilles tendonitis, it is important to see a doctor. They can prescribe stronger medication if needed and provide other treatment options. Physical therapy is also an option for treating Achilles tendonitis.

A physical therapist can provide exercises that help stretch and strengthen the Achilles tendon.

Surgery is only recommended in severe cases where other treatments have failed to provide relief.


Achilles tendonitis is a painful injury that can be debilitating for those who suffer from it. It’s important to wrap the injury correctly, as this will help reduce pain and speed up how quickly your body heals.

If you are experiencing Achilles tendonitis or any other type of physical discomfort, please consult with a doctor about how best to proceed in order to eliminate stress on the affected area.

Frequently Asked Questions (FAQ)

How should you wrap your ankle for Achilles tendonitis for dancing?

Largely the same way as above. The only other thing to take into consideration would be the mobility aspect. Make sure you aren’t wrapping too tight or rigid to limit your ankle flexion on the dance floor.

Why is rigid tape better than K-tape for Achilles Tendonitis?

The K-tape has really taken off in recent years, and numerous athletes have utilized it. However, no effects were discovered on pain or hip distance when Ktape was tested on patients with tendonitis Achilles.

With K-tape, this is no longer an issue because it is too flexible. Obviously, if K-taped works well, use it. There’s never been any doubt about whether or not a study will be successful.

How Does Taping Helps Achilles Tendonitis?

The calf and leg bones’ muscle fibres are connected by the Achilles tendon. If an Achilles tendon has been damaged as a result of overuse, it may be torn or inflamed due to micro injuries or inflammation.

You support this structure by tapping the calf muscles and Achilles tendons, which aids in faster healing and the prevention of future injuries. Read here to learn about different types of tapes used in sports medicine.

Is Heat Good For Achilles Tendonitis?

Generally, heat will be helpful for pain and inflammation. If the pain is a lot more severe and other treatments have been unsuccessful you should seek professional medical attention as soon as possible.

Can I Run With Achilles Tendonitis?

If you have Achilles tendonitis, you may be wondering if you can still run. Unfortunately, running can exacerbate the condition and cause further damage.

If you are experiencing Achilles tendonitis, it is important to rest and ice the injured area. You can try other activities like swimming or biking until your Achilles tendon has healed.

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About the author

Jasper loves to write about fitness, running, and anything else that gets him moving outdoors. He's an avid hiker, backpacker, and climber who loves to stay fit so he can make sure he's healthy enough to enjoy his favorite hobbies. He also spends time writing about his true passions in life.