How to Tape Injuries

Taping the Foot

Content:

Your feet endure a lot of stress throughout a typical day, even more so if you are involved in activities like running or you have a job that requires you to spend long periods of time on your feet.

This constant pressure on your feet can cause conditions such as Plantar Fascitiis and Metatarsalgia to develop, leading to pain and reduced mobility. One of the steps you can take to combat this is taping your foot.

Applying tape to the affected area of your foot can help to reduce the strain and prevent further damage to your soft tissue. It can even work to relieve your symptoms. Since tape provides light compression, this can help with any swelling you may have. When you wear tape on your foot, you can be assured that you are getting the extra support and protection that they need, no matter what your day entails.

Plantar Fasciitis Taping

Taping Plantar Fasciitis

Option 1

  1. Take one full length piece of tape (about 10 inches) and tear the backing off one end, anchoring it to the ball of your foot (right beneath your toes), using no stretch.
  2. Using 75% stretch, pull the tape along the sole of your foot and over your heel, continuing up the back of your heel and ankle.
  3. Lay the end of the tape down using no stretch and rub it in to ensure sticking.
  4. Take another full length piece of tape and cut it in half so you have two pieces that are each about 5 inches long.
  5. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  6. Apply the 5 inch strip horizontally across the Metatarsals on the bottom of your foot, using 50% stretch in the middle and no stretch at the ends.
  7. Take another full length piece of tape and tear the backing off one end, anchoring it on the inside of your ankle, just above your ankle bone, using no stretch.
  8. Use 25% stretch to pull the tape down the side of your ankle and around the bottom of your foot to the opposite ankle bone, placing the end down with no stretch.
  9. Rub the tape in to ensure sticking.
Plantar Fasciitis Taping

Taping Plantar Fasciitis

Option 2

  1. Take one full length piece of tape (about 10 inches) and tear the backing off one end.
  2. With no stretch, anchor the tape on the bottom of your foot, just below your toes.
  3. Peel the rest of the backing off and, using 50% stretch, pull it down the length of your foot and up the back of your heel and ankle, laying down the end with no stretch.
  4. Take another full length piece of tape and tear the backing off one end.
  5. Using the untorn end, measure around to the opposite (outside) part of your foot, under the heel and up the inside part of the ankle.
  6. Using no stretch, anchor the tape just above your inside ankle bone, according to how you measured it.
  7. Peel the rest of the backing off and, using 80% stretch, pull the tape around the bottom of your heel and up to the opposite side of your ankle.
  8. Lay down the end of the tape with no stretch.
  9. Take another full length piece of tape and tear the backing off one end.
  10. Using no stretch, anchor the tape behind where the previous piece was first anchored, but at an angle so it's pointing towards the arch of your foot.
  11. Peel the rest of the backing off and use 80% stretch to pull the tape around the bottom of your foot and up to the opposite side of your ankle.
  12. Lay down the end of the tape with no stretch.
  13. Rub the tape in to ensure sticking.
Metatarsalgia Taping

Taping Metatarsalgia

Option 1

  1. Take a full length piece of tape (about 10 inches long) and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
  2. Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  3. Apply the tape to the ball of your foot (area on the bottom of your foot, just below your toes) with 80% stretch in the middle and no stretch on the ends.
  4. Take the other 5 inch strip and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
  5. Apply the tape right below the first piece, but overlapping with it slightly, using 80% stretch in the middle and no stretch at the ends.
  6. Take another full length piece of tape and tear the backing off one end.
  7. Extend your toes slightly (you can do this by gently pulling them back) and anchor the tape vertically, just below your toes, using no stretch.
  8. Peel the rest of the backing away and use 50% stretch to pull the tape back over your heel and up the back of your ankle.
  9. Lay the end of the tape down with no stretch.
  10. Rub the tape in to ensure sticking.
Metatarsalgia Taping

Taping Metatarsalgia

Option 2

  1. Take a full length piece of tape (about 10 inches long) and tear the backing in the middle, so you're holding onto the two anchor ends.
  2. Using 100% stretch, apply the middle section of the tape to the bottom of your foot, just below your toes.
  3. Pull the ends of the tape up to the sides of your foot with 50% stretch.
  4. Using no stretch, lay down the ends of the tape on the top of your foot.
  5. Rub the tape in to ensure sticking.
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