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How To Tape Your Foot For Achilles Tendonitis Foot Pain | Easy Guide

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Are you suffering from Achilles tendonitis and looking for a solution to ease the pain? Look no further. This easy guide will walk you through the process of foot taping for Achilles tendonitis, offering you relief and the opportunity to get back on your feet. 

Whether you are an athlete or an individual dealing with this common foot condition, taping can play an important role in your recovery. In this guide, we will get into various taping techniques specifically designed to target the Achilles tendon. From step-by-step instructions to helpful tips and tricks, you will learn how to apply the tape correctly and effectively. 

By following these techniques, you will be able to reduce pain, promote healing, and prevent further injury. Say goodbye to the terrible foot pain that has been holding you back. With the right taping method, your Achilles tendonitis will soon be a thing of the past. Get ready to conquer foot pain and regain your mobility. Let's get started on your journey to recovery.

a man with achilles tendonitiis foot pain

Understanding Achilles tendonitis and its causes

Understanding the causes of Achilles tendonitis is essential in preventing future occurrences. Achilles tendonitis is a common foot condition that occurs when the Achilles tendon, the largest tendon in the body, becomes inflamed. It is often caused by overuse or repetitive stress on the tendon, leading to small tears and inflammation. 

What are the symptoms of Achilles tendonitis? 

  • Pain and tenderness, particularly during activity, in the back of the ankle.
  • Reduced range of motion and stiffness in the ankle.
  • Swelling and inflammation around the Achilles tendon.

This condition can be extremely painful and can significantly impact your daily activities. Several factors can contribute to the development of Achilles tendonitis. These include sudden increases in physical activity, improper footwear, tight calf muscles, and biomechanical issues such as flat feet or high arches. 

To effectively treat Achilles tendonitis, it is important to address the underlying causes and take appropriate measures to alleviate the pain and promote healing. One such measure is foot tape, which can provide support to the Achilles tendon, reduce stress on the affected area, and facilitate proper healing.

The importance of foot tape on your feet for Achilles tendonitis

Foot tape is a non-invasive and cost-effective method for managing Achilles tendonitis. It offers numerous benefits, including pain relief, improved stability, and protection against further injury. Taping can also help promote proper alignment and reduce strain on the Achilles tendon during physical activity.

When applied correctly, foot tape acts as a support structure for the Achilles tendon, reducing the tension and stress placed on it. It provides stability to the affected area, allowing for pain-free movement and facilitating the healing process. Taping can also help improve blood circulation and reduce inflammation, further promoting recovery.

In addition to its physical benefits, foot tape can also have psychological benefits for those with Achilles Tendonitis. It can provide a sense of security and confidence, allowing individuals with Achilles tendonitis to continue engaging in physical activities without the fear of exacerbating their condition. This can be particularly important for athletes and active individuals who rely on their feet for performance.

Types of tape used for taping Achilles tendonitis

Several types of tape can be used for taping Achilles tendonitis. Each type has its own unique properties and benefits, so it is important to choose the right one for your needs. The most commonly used foot tape for taping Achilles tendonitis include:

1. Kinesiology tape: Also known as kinesio tape or elastic therapeutic tape, this type of tape is designed to mimic the elasticity of human skin. It provides support and stability to the Achilles tendon while allowing for a full range of motion. Kinesiology tape is breathable, hypoallergenic, and can be worn for extended periods without causing discomfort.

2. Rigid tape: Rigid tape, also known as athletic tape or sports tape, is a non-elastic tape that provides strong support and stability to the Achilles tendon. It is often used in cases where maximum support and immobilization are required. Rigid tape is durable and can withstand intense physical activity, making it a popular choice among athletes.

3. Elastic bandages: Elastic bandages are commonly used for compression and support. They are easy to apply and adjust, making them suitable for individuals who prefer a more customizable fit. Elastic bandages can provide moderate support to the Achilles tendon and are often used in conjunction with other taping techniques.

When choosing a foot tape for taping Achilles tendonitis, it is important to consider factors such as comfort, durability, and the level of support required. It is recommended that you consult with a healthcare professional or a sports medicine specialist who can help you determine the best type of tape for your specific needs.

kinesiology foot tape on the achilles tendon of a foot

Preparing for taping - stretching and warming up

Before you tape your foot for Achilles tendonitis pain, it is important to properly prepare the affected area. This includes stretching and warming up the muscles and tendons surrounding the Achilles tendon.

Stretching exercises can help improve flexibility and increase the range of motion of the ankle and calf muscles. Some effective stretching exercises for Achilles tendonitis include:

1. Calf stretches: Stand facing a wall with one foot forward and the other foot back. Keep both heels on the ground and lean forward, feeling a stretch in the calf of the back foot. Hold for 30 seconds and repeat on the other side.

2. Ankle stretches: Sit on the edge of a chair or bench with one leg extended in front of you. Flex your foot upwards and hold for 30 seconds. Then point your toes downwards and hold for another 30 seconds. Repeat on the other side.

Warming up the muscles and tendons before taping can help increase blood flow and prepare the body for physical activity. This can help reduce the risk of further injury and enhance the effectiveness of the foot tape technique for Achilles Tendonitis.

women stretching her achilles tendon

Step-by-step guide to foot tape for Achilles tendonitis

Applying tape for Achilles tendonitis requires attention to detail and proper technique. Follow these step-by-step instructions to ensure you get the most out of your taping:

1. Clean the affected area: Start by cleaning the skin around the Achilles tendon to remove any dirt, oil, or lotion. This will ensure that the tape adheres properly and stays in place.

2. Apply pre-wrap or underwrap: To protect the skin and improve tape adhesion, apply a layer of pre-wrap or underwrap over the Achilles tendon. This will also make the tape removal process easier and more comfortable.

3. Anchor the tape: Start by anchoring the tape at the bottom of your foot and very slightly add tension to stretch the tape up over the Achilles tendon and up to the middle of the calf.

4. Create additional support strips: To further support the Achilles tendon, create additional strips of tape. These strips should be approximately half the width of the anchor tape. Apply them vertically along the Achilles tendon, overlapping each strip by half its width.

5. Secure the tape: Once all the support strips are in place, finish by anchoring the tape at the top of the calf muscle, bottom of the foot, or across the ankle. Make sure the tape is secure but not too tight, as this can restrict blood flow and cause discomfort.

Common mistakes to avoid when taping

While foot taping can be highly effective for Achilles tendonitis, some common mistakes can hinder its effectiveness. Avoid these pitfalls to ensure you get the most out of your taping:

1. Applying too much tension: Applying excessive tension to the tape can restrict blood flow and cause discomfort. It is important to apply enough tension to provide support, but not too much that it becomes constricting.

2. Using the wrong type of tape: Using the wrong type of tape can lead to inadequate support or discomfort. It is important to choose a tape that suits your specific needs and consult with a healthcare professional if you are unsure.

3. Neglecting proper skin preparation: Failing to clean the skin or apply pre-wrap can hinder tape adhesion and cause discomfort during the taping process. Take the time to properly prepare the skin before applying tape.

4. Overlapping tape incorrectly: When applying support strips, overlapping them incorrectly can lead to uneven support and reduced effectiveness. Make sure to overlap each strip by half its width for optimal support.

By avoiding these common mistakes, you can be sure that your foot tape technique is effective and provides the support and relief you need for Achilles tendonitis.

Tips for maintaining and reapplying tape during physical activity

Once the tape is applied, it is important to properly maintain it during physical activity to ensure its effectiveness. Here are some tips for maintaining and reapplying foot tape for Achilles tendonitis:

1. Avoid excessive moisture: Excessive moisture can cause the tape to lose its adhesive properties. If you sweat excessively or engage in activities that involve water, consider using a waterproof tape or applying a protective spray over the tape.

2. Replace tape when necessary: Over time, the tape may lose its adhesion or become worn out. It is important to replace the tape regularly to ensure optimal support and effectiveness. Signs that indicate the need for tape replacement include peeling edges, reduced support, or discomfort.

3. Reapply tape before physical activity: If you plan to engage in physical activity for an extended period, it may be necessary to reapply the tape to ensure continued support. Before reapplying, make sure to properly clean and prepare the skin.

By following these tips, you can maintain the integrity of the foot tape applied so that it provides the necessary support during physical activity and does not bother your Achilles Tendonitis.

Bilt Labs to the Rescue: Can Custom Orthotics Ease Your Achilles Tendonitis Pain?

While taping can offer temporary relief for Achilles tendonitis, Bilt Labs' custom orthotic insoles can provide a more long-term solution for managing your foot pain. Here's how they can help:


1. Targeted Support: Unlike generic insoles, Bilt Labs' custom-made insoles are designed to conform to the unique shape of your feet, providing targeted support to your arches and ankles. This can help reduce stress on your Achilles tendon, minimizing inflammation and pain.


2. Improved Biomechanics: Improper foot alignment can contribute to Achilles tendonitis. Bilt Labs' insoles can correct imbalances and misalignments, promoting proper biomechanics in your feet and ankles. This reduces strain on your Achilles tendon, leading to reduced pain and improved walking efficiency.


3. Shock Absorption: Jumping, running, and other activities can put significant stress on your Achilles tendon. Bilt Labs' insoles are crafted with high-quality materials that absorb shock and impact, reducing the force transmitted to your tendon and preventing further pain and injury.


4. Enhanced Stability: Bilt Labs insoles can improve your overall foot stability, which is crucial for preventing Achilles tendon strain during activities. This stabilizing effect can minimize pain and discomfort, especially during workouts or extended periods of standing.


5. Increased Comfort: Bilt Labs insoles are designed with comfort in mind. Their custom fit and cushioning provide all-day comfort, allowing you to go about your daily activities with less pain and fatigue. This can be particularly beneficial if your Achilles tendonitis limits your mobility.


Beyond the benefits, Bilt Labs offers several advantages:


  • Personalized Fit: Each insole is custom-made using a detailed 3D scan of your feet taken from a foot mold impression of your feet, ensuring the perfect fit for your unique needs.
  • High-Quality Materials: Bilt Labs uses durable, high-performance materials for lasting comfort and support.
  • Durability and Warranty: Their insoles are built to last and come with a warranty for your peace of mind.

While Bilt Labs insoles are not a cure for Achilles tendonitis, they can be a powerful tool for managing your pain and improving your quality of life. Consider them as a complement to your treatment plan for faster recovery and long-term pain relief.


Remember, consulting a healthcare professional is always recommended for proper diagnosis and treatment of Achilles tendonitis.


Further Tips:


  • Combine Bilt Labs insoles with other recommended treatments like stretching, ice therapy, and pain medication for optimal results.
  • Choose shoes that provide good arch support and cushioning to further reduce stress on your Achilles tendon.
  • Gradually increase your activity level after experiencing pain to prevent further injury.
A pair of custom orthotics and foot mold impression box to show how custom insoles can help with achilles tendonitis foot pain

Alternative treatments for Achilles tendonitis

While taping can be highly effective for managing Achilles tendonitis, there are alternative treatments that can be used in conjunction with or as an alternative to taping. These include:

1. Physical therapy: Physical therapy can help strengthen the muscles surrounding the Achilles tendon and improve flexibility. It may involve exercises, stretches, massage, or other modalities to promote healing and reduce pain.

2. Orthotics: Orthotic devices such as heel lifts or shoe inserts can help correct biomechanical issues that contribute to Achilles tendonitis. They can provide support, improve alignment, and reduce stress on the affected area.

At Bilt Labs,  we design custom orthotic insoles that address your Achilles tendonitis pain. Our custom inserts will offload pressure from your Achilles tendon, boost comfort, and help prevent future injury.

3. Medication: Over-the-counter pain relievers such as nonsteroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and inflammation associated with Achilles tendonitis. Always consult with a healthcare professional before taking any medication.

4. Get rest and ice up: Resting the affected foot and applying ice packs can help reduce pain and inflammation. It is important to avoid activities that aggravate the condition and allow the tendon to heal properly. 

Preventing Achilles tendonitis through proper footwear and exercise

Prevention is key when it comes to Achilles tendonitis. By taking proper precautions, you can reduce the risk of developing this painful condition. Here are some tips for preventing Achilles tendonitis:

1. Choose proper footwear: Wearing shoes that provide adequate support and cushioning can help prevent Achilles tendonitis. Look for shoes with a low heel, good arch support, and a cushioned sole.

Don't forget that custom orthotics insoles will target pain associated with Achilles Tendonitis and can be moved around for use in all your shoes if they are similar in shape and size.

2. Gradually increase physical activity: Sudden increases in physical activity can put excessive stress on the Achilles tendon. Gradually increase the intensity and duration of your workouts to allow your body to adapt and reduce the risk of injury.

3. Warm up and stretch: Before engaging in physical activity, make sure to properly stretch and warm up the muscles and tendons. This will help prepare your body for the demands of exercise and reduce the risk of injury.

4. Listen to your body: Pay attention to any discomfort or pain in your Achilles tendon. If you experience any symptoms, it is important to rest and seek medical advice to prevent further damage.

By following these preventive measures, you can reduce the risk of developing Achilles tendonitis and enjoy a pain-free and active lifestyle. Focusing on RICE (Rest, Ice, Compression, Elevation) for inflammation control, and targeted rehabilitation through physiotherapy and strengthening exercises. Combining these strategies, along with listening to your body and following medical guidance, maximizes healing speed and minimizes long-term complications. Remember, patience and consistency are key to a complete recovery.

custom orthotic insoles inserts orthotics


Designed for an active lifestyle.

best custom orthotic insoles inserts orthotics


Designed for normal day-to-day use.

Conclusion: The benefits of foot tape for Achilles tendonitis and the importance of seeking medical advice

Foot tape for Achilles tendonitis can be a cost-effective method for managing pain, promoting healing, and preventing further injury. It provides support, stability, and relief to the affected area, allowing individuals to resume their daily activities and engage in physical exercise without discomfort.

However, it is important to note that taping is not a standalone treatment for Achilles tendonitis. It should be used in conjunction with other treatments and preventive measures to ensure optimal results. Seeking medical advice from a healthcare professional or a sports medicine specialist is crucial in diagnosing the condition, determining the appropriate treatment plan, and ensuring the correct application of taping techniques.

Remember, every individual is unique, and what works for one person may not work for another. It is important to listen to your body, seek professional advice, and tailor your treatment plan to your specific needs. With the right approach and a commitment to your recovery, you can conquer foot pain caused by Achilles tendonitis and regain your mobility.

If you would like to learn more about how custom orthotics can help with Achilles Tendonitis, please chat with us now or email us your questions so that you can start the journey towards pain-free feet. Take our free quiz today to find out which orthotic type is best for your feet.

People Also Ask:

Does taping help Achilles tendonitis?

While Achilles tendonitis taping lacks conclusive evidence for complete healing, its role in pain management is promising. While it likely won't expedite healing or prevent re-injury, it can offer valuable pain management. Taping can provide pain relief by offloading the tendon and potentially improving blood flow. However, it's crucial to remember that taping is not a standalone solution. For optimal recovery, a comprehensive treatment plan that prioritizes rest, targeted exercises, and potentially, medical intervention should be considered.

Should I wrap my foot if I have Achilles tendonitis?

Achilles tendonitis wrapping offers mixed results. While research lacks conclusive evidence for accelerated healing, it can provide temporary pain relief by limiting tendon strain and potentially improving blood flow. However, wrapping alone isn't a cure. Proper recovery requires rest, targeted exercises, and potentially medical intervention. Consider wrapping as a supportive measure alongside a comprehensive treatment plan, not as a standalone solution.

Where do you put KT tape for Achilles tendonitis?

KT tape placement for Achilles tendonitis relies on two key principles: supporting the tendon and facilitating dorsiflexion (pulling toes up). The main "Y" strip runs up the back of your calf, with the anchor at the bottom and the two arms extending towards the shin, placed on either side of the Achilles. A shorter "I" strip directly covers the tendon, with 25-50% tension applied to all strips. Remember, proper placement is crucial for effectiveness, so consult a healthcare professional or follow detailed online guides for optimal results.

What is the fastest way to heal Achilles tendonitis?

While there's no magic "fastest way" to heal Achilles tendonitis, the "fastest way" to recovery involves a multi-track approach: 1. Early intervention: Seek professional guidance at the first sign of pain. Early diagnosis and treatment can significantly shorten the healing process. 2. RICE for inflammation: Rest, Ice, Compression, and Elevation are the pillars of initial pain management, minimizing inflammation and promoting tissue repair. 3. Targeted rehabilitation: Physiotherapy and specific strengthening exercises address the underlying biomechanical issues and prevent re-injury. 4. Listen to your body: Respect your pain and adjust activity levels accordingly. Pushing too hard can set back progress. 5. Follow medical guidance: Adhere to your doctor's recommendations, including medication or bracing, for optimal healing. Remember, patience and consistency are key. While there's no one-size-fits-all timeline, this comprehensive approach can significantly accelerate your recovery and get you back on your feet faster.

Disclaimer: The information provided in this article is intended for general informational purposes only and should not be construed as medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any decisions about your health. If you have any questions about your health or are experiencing any medical problems, please contact your doctor or other healthcare provider immediately. Do not delay seeking medical attention based on the information provided in this article.