how to tape a foot

How To Tape A Foot? We Have Answers!

When it comes to sports injuries, it can really be a bummer when it affects the quality of your life. In other words, you might find it extremely difficult to do the everyday activities you love, such as running, walking, or just standing on your feet. You might find it super discouraging, not to forget incredibly frustrating.

While trying strategies like icing or stretching commonly-injured areas like your foot can help a little bit, they might not be enough if the situation is more serious than usual. Although it might not be as serious in terms of requiring surgical operation, you know that you will need to do more than just icing and stretching in order for it to heal efficiently.

That said, what can you do? By taping your foot, of course! Read on to learn more on how to tape a foot when it is injured. We will give you a standard method to start, as well as the benefits to doing so. Soon enough, you can be well on your way to an easy and speedy recovery.

Without further ado, let us get right down to the strategies!


How do foot injuries occur?

Consisting of 26 bones, 33 joints, and over 100 ligaments and muscles, the foot is a surprisingly complex part of the body that many people overlook when taking care of the rest of themselves. In fact, the feet are one of the most abused parts of the body, which is a shame since we rely on it for doing pretty much everything, from walking to running to even standing.

That said, because it is used so often, the foot is susceptible to injuries. Some possible ones include:

1. Bunions and hammer toes.

Commonly seen in people who tend to over-pronate, i.e. have collapsed arches, or “flat feet,” bunions and hammer toes can create pain at the inside of the big toe, which can worsen your running form over time, thereby contributing to further pain and injury.

2. Stress fractures.

As the name suggests, stress fractures are caused by adding extra pressure, aka “stress,” to the feet. It can be worsened with a bad combination of poor nutrition and heavy exercise- diseases such as osteoporosis are especially the culprit in this case. Not only does it cause pain, but also tenderness when you lightly touch the area.

3. Plantar fasciitis.

Another foot injury caused by over-pronation, plantar fasciitis occurs when the plantar fascia, or the bone which connects your heel to your toes, is strained and subsequently inflamed. Tenderness can ensue, along with pain in the heel whenever you apply pressure to it. Not the most pleasant injury to deal with, and if not taken care of, it can worsen into something more chronic over time.

For more specific information on each type of foot injury, you can check out this video here: 

What are the benefits to taping up a foot?

While you might not think that taping can do anything besides compress the area, little do you know that there is so much more to that. Here, we list just a few advantageous to foot taping:

1. It increases blood circulation.

Made from a specific type of warming fabric, certain types of tapes can, when attached to your body, can actually penetrate into your muscles, thereby loosening up and making them more flexible. Doing so can alleviate any sort of tension that might otherwise cause injuries while making you comfortable to do everyday activities.

2. It helps with stability.

Sometimes, foot injuries are caused by instability with other body parts, including the IT band and glutes. In other words, certain areas are imbalanced, which can lead to improper running form, and therefore injury.

That said, by taping up areas such as the IT band, glutes, and heel to toe, it is possible to alleviate tightness and pain associated with such imbalances, thereby keeping you relaxed and ready to get back into doing the activities that you love.

3. It can enhance recovery, along with other aspects.

Another thing to note is that taping can involve other sorts of therapeutic strategies when it comes to recovery- if anything, taping helps to speed up the recovery process, so that you can get better in no time.

Taping can be paired with other methods such as stretches, icing, and alternative forms of training as the body is getting better. It does not hurt to give this a try!

How do you tape a foot?

While there are a few variants on how to tape a foot depending on the severity of the injury, we will give you a standard one to start out with, which you can then modify to accommodate for other situations out there. Here it is:

  • 1. For a foot injury such as plantar fasciitis, start by attaching anchor to the area just where your heel and bottom of the foot meet. Make sure not to put it too close to the Achilles heel, since it can rub against it and cause irritation.
  • 2. Apply another anchor where the plantar fascia ends; you will be connecting these two anchors through taping.
  • 3. Relax the foot as you start to apply the tape along the side of the plantar fascia. You might find it beneficial to pre-rip up the tape beforehand to make it more efficient as you are taping up the area. That way, you do not need to continuously rip up tape while applying it at the same time.
  • 4. Tape the middle of the foot and slowly work your way out to the outer edges of the foot. Add a second and third strip to the sides and center of foot, respectively.
  • 5. Repeat with the anchors and finish it off with a strip attached to the medial arch.

Here is a video to help you out: 


Overall, taping a foot can seem like a daunting task, but as long as you do your research and seek out help, you can be sure to tape like a pro in no time. You will succeed- we guarantee that!

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