Peroneal tendonitis involves irritation and inflammation of the peroneal tendons, located along the outside of the lower leg and ankle. These two tendons, the peroneus longus and peroneus brevis, run side-by-side behind the outer ankle bone and play a role in stabilizing the foot and ankle, particularly against sprains. This condition commonly arises from overuse or repetitive stress, such as during activities involving repeated ankle movement like running. This guide provides step-by-step instructions on how to effectively tape the ankle to support these tendons.
Why Taping Provides Support
Taping for peroneal tendonitis offers mechanical support by limiting excessive motion, which can aggravate the inflamed tendons. The tape acts as an external brace, stabilizing the ankle joint and reducing strain on the peroneal tendons, particularly during movements that involve the foot turning inward (inversion). By restricting this motion, taping helps prevent the tendons from stretching or rubbing against the bone, which contributes to pain and inflammation.
Taping also provides proprioceptive feedback, enhancing the body’s awareness of the ankle’s position in space. This increased awareness helps individuals adjust movements to avoid positions that cause pain or further injury. The tape serves as a reminder to maintain proper foot alignment, leading to more controlled and less stressful movements for the peroneal tendons. This supportive application offloads stress from the injured tendons, allowing a more favorable environment for healing.
Gathering Your Taping Supplies
You will need a roll of rigid athletic tape, typically 1.5 inches wide, which provides strong, non-elastic support. This type of tape restricts movement and offers firm compression.
Pre-wrap is useful as it creates a protective barrier between the skin and the adhesive tape. Applying pre-wrap helps prevent skin irritation and makes tape removal more comfortable. For sensitive skin or enhanced adhesion, an adhesive spray can be applied before the pre-wrap to improve tape longevity.
Applying the Tape Step-by-Step
Prepare the skin by ensuring it is clean, dry, and free of lotions or oils for optimal tape adhesion. Shaving any hair in the area can also improve tape stick and reduce discomfort during removal. Once prepared, apply a single layer of pre-wrap smoothly around the ankle, starting just above the malleoli (ankle bones) and extending down to the arch of the foot, ensuring no wrinkles.
Create an anchor by applying a strip of athletic tape horizontally around the lower leg, approximately 3-4 inches above the ankle bone. This anchor should be firm but not overly tight, serving as the starting point for subsequent tape strips. Place a second anchor strip around the mid-foot, just behind the base of the toes, providing a stable base.
Begin applying stirrup strips from the upper anchor on the inside of the leg, running the tape down the inside of the ankle, under the heel, and up the outside of the ankle to the upper anchor. This strip should gently pull the foot slightly outward (eversion) to support the peroneal tendons. Apply two to three more stirrup strips, overlapping each previous strip by half its width, moving slightly forward each time, to create a strong supportive fan.
Follow with figure-eight patterns, starting from the upper anchor on the inside of the leg, crossing over the top of the foot, wrapping under the arch, and then coming back up over the top of the foot to the outside of the ankle and back to the upper anchor. This pattern provides additional stability and controls inversion. Apply two to three figure-eight strips, ensuring smooth application without creases.
Conclude by applying lock-down strips horizontally around the ankle, starting from the mid-foot anchor and working upwards to the upper anchor. These strips secure all underlying tape applications, ensuring they remain in place during activity. Ensure all tape ends are smooth and firmly pressed down to prevent peeling.
Key Taping Considerations
Taping for peroneal tendonitis offers temporary support. The tape should typically be worn for a few hours during activity or up to 24 hours, depending on comfort and skin sensitivity. Prolonged wear is generally not recommended as it can lead to skin issues or reduce effectiveness.
Monitor for signs of skin irritation, such as redness, itching, or blistering. If any irritation occurs, remove the tape immediately. Regularly check for signs of poor circulation, including numbness, tingling, swelling, or changes in skin color (such as paleness or blueness) in the toes or foot, which indicate the tape may be too tight.
Taping should be considered one component within a broader treatment plan for peroneal tendonitis, not a standalone solution. It is often used in conjunction with rest, ice, activity modification, and rehabilitation exercises. If pain worsens, new symptoms develop, or there is no improvement after a few days of consistent taping and conservative care, seek professional medical advice for proper diagnosis and treatment.