The Achilles tendon is the thickest and strongest tendon in the human body, connecting the calf muscles to the heel bone (calcaneus). This robust tissue allows for powerful movements like running, walking, and jumping by facilitating the plantar flexion of the foot. Wrapping the Achilles tendon provides external support and compression, which helps limit excessive movement and reduce swelling in cases of minor irritation or strain. The goal of a supportive wrap is to create a mechanical advantage that assists the injured tendon while it recovers.
Determining When to Wrap and When to Seek Professional Help
Wrapping is generally appropriate for mild conditions, such as the tenderness and stiffness associated with Achilles tendonitis or a minor strain. These injuries usually involve pain that worsens with activity but improves with rest, and they do not prevent a person from walking comfortably. Compression from a wrap can be a helpful component of the R.I.C.E. (Rest, Ice, Compression, Elevation) protocol for managing swelling and discomfort.
Immediate medical attention is necessary if you experience symptoms suggesting a more severe injury, such as a partial or complete rupture. Red flag signs include a sudden, sharp pain accompanied by an audible pop or snap at the back of the ankle. The inability to bear weight on the foot or move the foot downward (plantar flexion) are also serious indicators that require a professional diagnosis. Persistent severe pain, significant swelling that does not subside, or signs of nerve damage like numbness or tingling below the ankle should prompt a visit to a healthcare provider.
Necessary Materials and Pre-Wrap Preparation
To properly wrap the Achilles tendon, you will need a roll of under-wrap or pre-wrap, adhesive spray (optional), and a roll of athletic tape or elastic compression bandage. Athletic tape is rigid and provides a higher level of support by mechanically restricting movement. An elastic compression wrap offers easier application and general compression, but this guide focuses on the supportive technique common in sports medicine using athletic tape.
Before applying any materials, the skin must be clean and dry to ensure maximum adhesion of the tape. Shaving the area is recommended if significant hair is present, and an adhesive spray can be applied to increase the tape’s hold. The foot should be positioned correctly, ideally held at a 90-degree angle to the leg (a neutral position), to prevent excessive tightness when standing. Applying a thin layer of pre-wrap directly to the skin provides a protective barrier against irritation from the adhesive.
Step-by-Step Application of the Wrap
The wrapping process begins with creating anchor points. Start by applying two circular strips of athletic tape without tension—one around the lower calf, and a second around the arch of the foot. These anchors must be secure enough to hold the subsequent strips but loose enough not to constrict circulation.
Next, supportive “stirrup” strips are applied vertically to bridge the two anchors across the Achilles tendon. Place the first strip starting at the top anchor on the back of the calf, pull it down over the back of the heel, and secure it to the bottom anchor on the arch. Apply two or three more vertical strips, slightly overlapping them and ensuring they run directly over the entire length of the Achilles tendon.
To reinforce the vertical strips, a series of figure-eight patterns are then applied. Starting at the top anchor, wrap the tape diagonally down across the heel, under the arch, and back up to the starting point, creating a figure-eight pattern that cups the heel. Continue this pattern, overlapping each wrap by about half the tape’s width and moving slightly up the leg with each pass, until the entire Achilles tendon area is covered.
The final step involves closing the wrap by reapplying circular anchor strips over all the exposed edges of the vertical and figure-eight strips. This secures all the supportive tape ends, preventing them from peeling up during activity. The entire wrap should be smooth, without wrinkles or gaps, and should provide firm compression and support to the affected area.
Monitoring the Wrap and Addressing Complications
After the wrap is complete, immediately check for signs of impaired circulation, which is a serious complication of an overly tight application. Signs of poor blood flow include numbness, tingling, a pale or bluish discoloration of the toes, or coldness to the touch. If these symptoms appear, the wrap must be removed immediately and reapplied with less tension.
A supportive wrap is intended to be worn only during activity or for short, defined periods to provide temporary relief. Wearing the wrap for extended durations can weaken the underlying muscle and tendon structures over time. It is advisable to remove the wrap at night to allow the skin to breathe and give the area a break from constant compression.
If swelling increases after the wrap is applied, it indicates that the compression is too tight against the enlarged tissue, and the wrap should be loosened or removed. If the skin beneath the tape develops a rash, itching, or irritation, this may signal an allergic reaction to the adhesive, and the material should be removed immediately. The integrity of the wrap should be checked regularly, and it should be reapplied if it becomes loose, wet, or ineffective.