Self-care strategies include the following steps, often known by the acronym R.I.C.E.:
Oct. 02, 2012
- Rest. You may need to avoid exercise for several days or switch to an activity that doesn't strain the Achilles tendon, such as swimming. In severe cases, you may need to wear a walking boot and use crutches.
- Ice. To decrease pain or swelling, apply an ice pack to the tendon for about 15 minutes after exercising or when you experience pain.
- Compression. Wraps or compressive elastic bandages can help reduce swelling and reduce movement of the tendon.
- Elevation. Raise the affected foot above the level of your heart to reduce swelling. Sleep with your affected foot elevated at night.
- Frontera WR, et al. Essentials of Physical Medicine and Rehabilitation: Musculoskeletal Disorders, Pain, and Rehabilitation. 2nd ed. Philadelphia, Pa.: Saunders Elsevier; 2008. http://www.mdconsult.com/das/book/body/208746819-6/0/1678/0.html. Accessed Aug. 13, 2012.
- DeLee JC, et al. DeLee & Drez's Orthopaedic Sports Medicine: Principles and Practice. 3rd ed. Philadelphia, Pa.: Saunders Elsevier; 2010. http://www.mdconsult.com/books/about.do?about=true&eid=4-u1.0-B978-1-4160-3143-7..X0001-2--TOP&isbn=978-1-4160-3143-7&uniqId=230100505-57. Accessed Aug. 13, 2012.
- Carcia CR, et al. Achilles pain, stiffness and muscle power deficits: Achilles tendinitis. Journal of Orthopaedic & Sports Physical Therapy. 2010;40:A1.
- Ham P, et al. Achilles tendinopathy and tendon rupture. http://www.uptodate.com/index. Accessed Aug. 13, 2012.
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