Taping the heel is a common, non-invasive method employed to provide localized support and reduce discomfort in the foot’s heel and arch area. This technique uses external materials to mechanically alter the foot’s biomechanics, aiming to offload tension from stressed tissues. By stabilizing the heel bone and restricting excessive movement of the arch, taping offers immediate, temporary relief. This guide provides a practical overview of the materials, application process, and safety considerations for self-administering a supportive heel tape application.
Preparation and Necessary Supplies
The preparation stage requires gathering the correct materials and ensuring the skin is ready to accept the adhesive tape. For maximum stabilization and motion restriction, rigid athletic tape, often made of non-elastic cotton with a zinc oxide adhesive, is recommended. This traditional strapping tape creates a firm, stabilizing structure that limits excessive motion in the heel and arch. Elastic kinesiology tape is highly flexible and offers dynamic support without significant movement restriction, making it less suitable for a fully supportive heel lock.
In addition to the tape, you will need sharp scissors and a pre-wrap (underwrap), which is a thin foam material applied directly to the skin. Pre-wrap serves as a protective barrier to minimize the risk of skin irritation and blistering caused by the tape’s adhesive or friction. If you have oily or sweaty skin, applying a skin adherent spray before the pre-wrap can significantly improve the tape’s bond and prevent premature peeling. Before application, the foot must be clean, dry, and free of lotions or oils; shaving dense hair in the area also helps ensure better adhesion.
Step-by-Step Taping Technique
The supportive heel lock technique begins by placing the foot in dorsiflexion, slightly pulled back toward the shinbone and held at approximately a 90-degree angle. This positioning is important because it slightly shortens the plantar structures, allowing the tape to lock the foot in a less stressed position. The first step involves creating an anchor strip by wrapping the rigid tape around the ball of the foot, just behind the metatarsal heads. Ensure you do not apply excessive tension that could compress the area.
Next, apply vertical support strips, known as stirrups. These run from the top anchor on the inside of the ankle, down under the heel, and up to the anchor on the outside of the ankle. These strips provide initial support to the arch and help prevent the foot from rolling inward. Overlap each subsequent stirrup by about half the width of the tape to build a sturdy foundation, pulling the tape with a moderate amount of tension as it passes beneath the heel.
The heel lock strips are then applied to cup and secure the heel bone, which is the central purpose of this application. Begin the first heel lock on the outside of the ankle, directing the tape diagonally across the back of the heel and then under the arch. The tape continues up the inside of the foot, crossing the ankle, and finishes back on the outside of the foot near the starting point. This creates a supportive figure-eight pattern around the heel to limit lateral and rotational movement.
A second heel lock strip is then applied, starting on the inside of the ankle. This strip crosses the back of the heel in the opposite direction, following the reverse path of the first strip. This second strip completes the lock, ensuring the heel is firmly cradled from both the medial and lateral sides. Finally, secure all loose ends by applying several closing strips, wrapping them horizontally around the top anchor and across the arch to completely cover the initial strips and prevent the edges from peeling up.
Common Mistakes and Safety Precautions
One frequent error during application is wrapping the tape too tightly, which can quickly lead to complications like restricted blood flow. Signs of an overly tight application include a sensation of numbness, tingling, or a noticeable change in skin color; if these occur, the tape must be removed immediately to restore circulation. Another common mistake is allowing wrinkles or creases to form in the tape, particularly over bony prominences, as these can cause friction points that result in painful blisters.
Safe removal of the tape is also important to prevent skin damage; you should never forcefully rip or yank the tape off the skin. Instead, using a commercial tape remover solution or soaking the taped area with warm, soapy water can help dissolve the adhesive bond. While taping is generally safe, it is not a substitute for professional medical care and should not be used in certain circumstances.
Avoid applying tape over any open wounds, cuts, severe swelling, or areas showing signs of infection or severe skin irritation. If the heel pain is sharp, severe, or persists despite consistent taping and rest, seek a medical professional’s advice. Taping provides temporary support, but persistent symptoms often indicate an underlying condition requiring a comprehensive diagnosis and treatment plan.