Foot tendonitis describes the irritation or inflammation of any tendon in the foot or ankle area, resulting from overuse or sudden increases in activity. When a tendon bears too much stress, it can develop micro-tears and swelling, leading to pain that often worsens with movement. Therapeutic taping provides external mechanical support to the foot structure, reducing the strain placed on the injured tendon. This technique aims to offload the affected area, allowing the irritated tissue to rest and begin healing. Taping can also improve proprioception, guiding the foot into a less stressful movement pattern.
Selecting the Right Tape and Supplies
Choosing the correct tape depends on the desired level of support and restriction for the affected tendon. The two main options are rigid athletic tape and flexible Kinesiology tape. Rigid athletic tape is non-elastic and non-yielding, offering maximum stabilization and restricting movement to protect an acutely painful area. This type is typically used for short periods when the goal is to completely immobilize a joint or tendon.
Kinesiology tape is highly elastic and pliable, designed to mimic the stretch of human skin. It provides dynamic support without limiting the foot’s full range of motion, making it ideal for chronic conditions or when continued activity is necessary. Kinesiology tape works by gently lifting the skin, which can help improve local circulation and reduce pressure on pain receptors. Proper skin preparation is necessary to maximize adhesion and prevent irritation. The application area must be clean, dry, and free of oils or lotions, often requiring a wipe-down with rubbing alcohol. Trimming or shaving excessive hair is also important, as is the use of adhesive spray or a cotton pre-wrap underneath the tape to protect sensitive skin.
Step-by-Step Application Technique
A generalized Kinesiology taping technique supports the arch and offloads primary foot tendons, such as the plantar fascia or peroneal tendons. This technique utilizes three separate strips to create a supportive web on the foot. Before starting, the foot should be positioned in a slight dorsiflexion, meaning the toes are pulled slightly toward the shin, which pre-stretches the area.
Preparing the Anchor
The first strip, known as the “I” strip, should be cut long enough to run from the ball of the foot to just below the ankle bone. Tear the backing paper in the middle of the strip and apply the first two inches of the tape’s end—the anchor—to the sole of the foot, just behind the toes, with no stretch. This tension-free anchor ensures the strip adheres firmly without pulling on the skin.
Applying the Support Strip
Once the anchor is secured, peel the remaining backing paper away. Apply a moderate stretch of about 25 to 50 percent to the main body of the tape. Smooth the strip down the length of the arch and around the heel, following the curve of the inflamed tendon. This stretch provides the necessary mechanical lift and support to the underlying tissues.
Creating the Cross-Strips
Next, apply two shorter strips perpendicular to the first, starting from the inside edge of the foot, just below the ankle bone. Apply these strips with the same 25 to 50 percent stretch across the arch and heel to reinforce the lift provided by the first strip. Overlap each successive strip by about half its width to ensure continuous and even coverage.
Sealing the Ends
Lay down the last two inches of all tape strips without any tension, securing them completely flat against the skin. Applying stretch to the ends will cause the tape to peel prematurely and can irritate the skin. Once all strips are placed, rub the entire application vigorously for 10 to 30 seconds to generate heat, which activates the adhesive and promotes a strong bond.
Common Mistakes and Removal Guidelines
A frequent application error is using too much tension across the entire strip, especially near the anchor points or in areas of natural movement like the creases of the ankle. Excessive tension can lead to skin blistering, irritation, or potentially impede circulation, sometimes causing numbness or a pins-and-needles sensation. Another common mistake is failing to round the corners of the tape strips before application. Rounded corners prevent the edges from snagging on socks or clothing, which extends the tape’s wear time and prevents premature peeling.
When it is time for removal, which should occur after one to five days depending on the tape type, patience is important to avoid skin damage. Never rip the tape off quickly, as this can tear the skin or pull out hair. The safest method involves peeling the tape back slowly, pulling parallel to the skin rather than straight up and away. Using medical adhesive remover, baby oil, or warm, soapy water can help dissolve the adhesive and make the process gentler, especially if the tape is pulled in the direction of hair growth.
When to Seek Professional Guidance
While self-taping can be an effective short-term measure for managing foot tendonitis, it should not replace a comprehensive treatment plan. Consult a healthcare professional, such as a physical therapist or podiatrist, if the pain worsens after applying the tape. Immediate removal and medical evaluation are required for any sign of impaired circulation, such as numbness, tingling, or skin turning blue or pale.
A professional assessment is necessary if symptoms of pain, swelling, or stiffness persist for longer than seven to ten days despite consistent self-care. Specialists can provide an accurate diagnosis and develop a long-term strategy involving rest, stretching, strengthening exercises, and appropriate footwear. Taping works best as a temporary support tool integrated within a broader, professionally supervised rehabilitation program.