Here are two simple Achilles tendon taping techniques to help reduce the strain on the Achilles tendon whilst it is healing. They are suitable for treating Achilles tendonitis/tendinopathy, partial Achilles ruptures, insertional Achilles tendonitis, and Sever’s disease.
Achilles tendon taping with Elastic Adhesive Bandage
What materials do I need for Achilles tendon taping?
The first technique uses elastic adhesive bandage tape for support:
- Zinc oxide tape – non stretch adhesive sports tape with 2.5cm or 3.8cm wide.
- EAB – Either Elastic adhesive bandage or tearable elastic tape.
- Underwrap & spray (optional)
Make sure the foot is clean and dry, otherwise the tape will not stick properly. Position the leg so it hands down naturally over a bench or table, in a slightly plantar flexed (pointed) position.
Apply anchor strips
First apply anchor strips of tape around the middle of the foot using non stretch zonc oxide tape. This provides a good base to attach the support straps to.
Next apply a strip of elastic tape around the top of the calf muscles. Make sure you use elastic tape here and it is not too tight. As you move around and exercise, your muscles expand due to increased blood flow. If it is too tight, the Achilles tendon taping will be uncomfortable or even painful.
Achilles tendon taping support strips
Starting at the foot anchor run a strip of elastic tape under the heel and up the back of the lower leg. Apply a small amount of tension, not too much, then secure to the top anchor point.
If you wish to have even greater support then apply another support strip from the outside of the top anchor, down under the inside of the heel, up the outside of the heel and secure to the inside of the top anchor (not shown in video).
Finally secure the support strips with another anchor strip around top of the calf muscle to prevent the support strips from moving. Then apply an anchor strip around the Achilles tendon to hold it all in position.
Kinesiology Taping For Achilles Pain
This is a simple quick, easy and probably cheaper alternative method you can apply yourself for Achilles tendon taping using Kinesiology tape.
- Kinesiology tape
- Clean, dry skin
- A mirror (optional)
Ensure the foot and leg is clean and dry and prepare the tape in advance.
Measure and cut the tape
Cut a piece of Ultimate Performance kinesiology tape that’s long enough to cover from under your heel to the top of your calf muscles. Generally, a strip between 12 to 18 inches should suffice. Trim the ends of the tape into rounded edges. This helps it stick and prevents the tape from peeling prematurely.
Position your foot
Sit or stand in a comfortable position. You may find it helpful to use a mirror to see the back of your leg while applying the tape. Allow your foot to relax in a neutral position, slightly plantar flexed (pointing downwards).
Apply the tape
Start by anchoring one end of the tape under your heel. Apply the tape with no stretch or tension as it passes under your heel. Gradually peel the backing off the tape as you apply it.
As you work your way up, apply slight tension to the tape, but be cautious not to pull too hard, as excessive tension may cause discomfort or skin irritation. Secure the top end of the tape with no tension, similar to how you started.
Gently rub the tape with your hand to activate the adhesive and ensure it sticks securely to your skin. Ensure there are no wrinkles or bubbles in the tape. Smooth them out if you notice any. You should be able to move your foot comfortably without the tape restricting your range of motion.
Secure the middle part of the tape around your Achilles tendon to ensure it stays in place when you move.
If done properly this quick and easy Achilles tendon taping technique reduces the strain on your tendon, helping it rest and recover if you have to be on your feet.
Remember that kinesiology tape should not cause any discomfort or skin irritation. If you experience any adverse reactions, remove the tape immediately. You can typically wear kinesiology tape for several days, but it’s essential to monitor your skin and remove the tape if you notice any problems. Additionally, consult a healthcare professional if your Achilles pain persists or worsens.