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How to tape your Achilles tendon

Would you like to learn how to tape your Achilles tendon yourself? In this guide, we explain step by step how to do it.

Achilles tendon issues are particularly common among runners, but carrying excess weight or having poor foot alignment can also trigger pain in this area. The discomfort is usually felt a few centimetres above the heel and, in some cases, the tendon may appear swollen or thickened. The taping method described below can provide active support and a degree of stability for the tendon. In addition, it is strongly recommended to combine taping with targeted strengthening exercises for the Achilles tendon.

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Self-taping the Achilles tendon

Tips for a successful Achilles tendon taping treatment:

Is the cause of the pain or discomfort clearly identified?
Always read the instructions carefully before you start taping.
Select the tape colour of your choice.
Do not apply any stretch at the beginning or end of the tape.
Rub the tape firmly after application to improve adhesion.
Check for any contraindications before using tape.
On average, the tape will remain in place for 3–7 days.
Showering is possible while wearing the tape.
Removing the tape is easier when using a little oil.

Preparing to tape the Achilles tendon

Tape

Shape: 1 customised I-strip.
Number of strips: 1.
Technique: Ligament technique (relaxing application applied with firm stretch)

Measuring and cutting the tape

Step

Sit on a stool and measure the length of the tape from the bottom of the heel up to the midpoint of the calf. Keep in mind that the tape will become noticeably longer once stretched during application.

Applying the tape to the Achilles tendon

Step

Place the anchor at the bottom of the heel without applying any stretch.
Peel off the backing paper, leaving the final centimetre attached. Slightly bend the affected leg and pull your toes upwards.
Apply the tape firmly over the Achilles tendon with a strong stretch, keeping it smooth and wrinkle-free. From the middle of the calf, gradually reduce the tension and finish without stretch at the back of the knee.
Do not let the tape end in the crease of the knee, as the skin in this area is sensitive and may become irritated.
Secure the tape by rubbing it vigorously to activate the adhesive.

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Christina’s advice on Achilles tendon taping

For these self-taping instructions, I have selected applications that are straightforward to perform on your own. To ensure the treatment is carried out safely, I share practical tips to keep in mind before, during and after applying the tape. These recommendations are drawn from my many years of clinical experience. For a quicker recovery, combine taping with specific exercises for the Achilles tendon. If your symptoms persist, always seek advice from a physiotherapist or your GP.

Christina Peter

Physiotherapist and Taping Instructor

Disclaimer:
Please note: we emphasize that the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The statements and examples mentioned are based on years of experience from patients and trained therapists.

Contraindications for not using tape: pregnancy, open wounds, bone fractures, unexplained complaints, allergies and skin conditions, medication use such as blood thinners, thrombosis, and fever.
Always consult a specialist before applying tape in these cases.