1. Cold Compresses
A cold compress helps reduce pain and swelling, two main symptoms of Achilles tendonitis. It will also help relax the affected muscles.
- Put a few ice cubes in a thin towel and tie it securely.
- Apply this ice pack to the affected area for 10 to 15 minutes.
- Repeat a few times a day, as needed.
Instead of ice, you can also use a bag of frozen peas.
Note: Do not apply ice directly on the skin, as it may cause frostbite.
2. Warm Wraps or Elastic Bandages
You can use warm wraps or compressive, elastic bandages to reduce the amount of stress placed on the affected muscles. This in turn decreases swelling and pain as well as speeds up the healing process. You can easily find warm wraps or elastic bandages in the market.
- Wrap your foot and lower leg with an elastic bandage or compression wrap. Try to keep your leg elevated to reduce blood flow to the area. Keep it wrapped for a few days or until you get relief from the swelling and soreness.
Avoid wrapping it too tightly, which can lead to poor circulation, and be sure to loosen the wrap if you have increased pain or other symptoms.
