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If you’re dealing with personal tendonitis, taping techniques for the ankle and foot can help with the healing process and the return to normal activities. Keep reading to learn about the benefits of taping, how it works, and both kinesiology and athletic taping techniques.
If you’re considering taping methods, check out these benefits.
Running with Peroneal Tendonitis
Peroneal tendonitis results in ankle pain and inflammation, joint pain, possible weakness, and impaired ankle eversion. Tape can be strategically placed to support the ankle so that higher-level activities can be tolerated with less risk of aggravation. Taping, specifically kinesiology tape, can be a great option for promoting tendon health and healing.
Kinesio tape or athletic tape are best when used in conjunction with other home treatment options like orthotics and anti-inflammatory medications.
More on Treatments for Peroneal Tendon Pain
Traditional taping techniques for the ankle are done with athletic tape. This standard white tape is low cost and easy to find, even often in a first aid kit. Athletic tape has no stretch in it at all, making it a good choice when short term stability is the ultimate goal. It is not recommended to wear as a long term solution but can be great for a few hours when doing higher-level activities like running, jumping, or pivoting.
The lack of stretch in the tape provides consistent pressure to the ankle that helps minimize swelling, promote circulation, and provide stability. This provides a great balance for staying active while still encouraging the healing process.
Athletic taping techniques are meant for general ankle stability. While this technique is not specific to peroneal tendonitis, it can provide stability for ankle eversion and prevent painful rolling of the ankle inward; which can contribute to pain in the peroneal tendon. It is a popular technique for athletes after sustaining an ankle sprain. Here are the exact steps:
When dealing with a tendon injury that is from overuse or a change in activity level, kinesiology tape is usually the best choice. With it’s growing popularity, kinesiology tape has become more affordable and easier to self apply.
The stretch of the tape gently lifts your skin and promotes circulation for the healing process. The flexibility of the tape also mimics the tensile properties of your muscles and can help provide great feedback to the affected tendons and muscles. K-tape is great for re-training imbalanced muscle groups while providing minimal to moderate support and relieving ankle joint pain.
There are many tape variations for addressing peroneal tendonitis, but the end goal is the same - support the lateral foot and ankle for relief while restoring proper coordination and proprioception (the ankle ability to recognize what it’s doing). Follow these instructions:
Kinesiology tape tends to be the best rehab option for restoring ankle function. A peroneal tendonitis injury will benefit from the gentle support while re-building tolerance and coordination with movement. For best outcome, combine taping with appropriate ankle stretches and exercises
If you’re not sure which option is best for you or want help demonstrating how to effectively use tape, talk with a personal trainer or physical therapist for best results.
While taping can play a role in the recovery process, the goal is to be able to use the ankle without any assistance as healing progresses. Occasionally, more severe issues or higher-level sports may require consistent use of tape when participating in events.
If you notice your symptoms aren’t improving or are even getting worse with treatment or activity, make sure you talk to a physical therapist or doctor about your rehab options.
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