Make sure the bandage is compressing your calve muscles. Expert Interview. Rest the leg, apply ice for about 15 minutes after exercise, reduce movement of the tendon by wrapping it with an ace bandage, and raise the foot above the level of your heart to reduce swelling. You can do them seated or standing and even while you're watching TV at home. "This article answered every question I had in clear, concise, and easily-understood language. Step 2: Dorsiflex the ankle at a right angle (90 degrees) Step 3: You should always start at the point where your toes meet the body of your foot (dorsal aspect of foot) . For those with chronic pain or an injury that is not healing properly, you can use athletic wraps and tape to help reduce the stress on your tendon. Then, work your way down to your toes, keeping mild tension to secure the bandage. Typically, it's easiest to get in this position by laying on a table or bed face down with your feet hanging off the end. Ice: put an ice pack (or try a bag of frozen peas wrapped in a tea towel) on the tendon for up to 20 minutes every 2 to 3 hours. % of people told us that this article helped them. ", I was glad to see the exercises and stretches, and now I have a better of idea of just where the Achilles tendon is. If swelling does not reduce, you should see your doctor as soon as possible. Achilles tendonitis can be a debilitating injury, but there are things you can do in addition to RICE. If your doctor writes you a prescription for a stronger pain reliever, ensure that you always take it as directed. Even when used as directed, most over-the-counter pain relievers are not meant for daily use. DeLee JC, et al. Stretch your Achilles tendon by moving your foot in all directions. Elevation Elevating the affected leg can also help reduce pain and swelling. Avoid using NSAIDs for longer than ten days. What Are the Treatments for Achilles Bone Spurs? If several months of more-conservative treatments don't work or if the tendon has torn, your doctor may suggest surgery to repair your Achilles tendon. Thanks to all authors for creating a page that has been read 268,029 times. Place two strips of tape parallel to your tendon on each side of the tendon. If you are experiencing Achilles tendonitis, it is important to rest and ice the injured area. Click the Playlist button in the upper left corner of the video below to see all of the videos. World J Orthop. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b3\/Fix-Achilles-Tendonitis-Step-1-Version-2.jpg\/v4-460px-Fix-Achilles-Tendonitis-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/b3\/Fix-Achilles-Tendonitis-Step-1-Version-2.jpg\/aid1336292-v4-728px-Fix-Achilles-Tendonitis-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"