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

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.

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.

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.

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.

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.

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. 

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.

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.