The ball of the foot refers to the padded area on the sole where the five long metatarsal bones connect with the toes. This region absorbs significant impact during walking, running, and standing, making it susceptible to strain and irritation. Taping provides external mechanical support to the foot’s structure. The objective of this technique is to relieve painful pressure on the metatarsal heads or to decompress the nerves that run between them. This support can help manage conditions such as metatarsalgia (general forefoot pain) or Morton’s neuroma (irritation of a nerve between the toes). The application works by subtly altering the biomechanics of the forefoot to redistribute weight and reduce tissue compression.
Preparing the Foot and Supplies
Gathering the correct supplies ensures the tape adheres properly and provides maximum support. You will need either two-inch non-elastic athletic tape (zinc oxide tape) or a roll of elastic Kinesiology tape. Non-elastic tape offers rigid stabilization, while Kinesiology tape provides flexible, dynamic support. Sharp scissors are necessary to cut the tape strips and round the corners, which helps prevent premature peeling.
Proper skin preparation is crucial for maximizing tape adhesion and preventing irritation. The foot must be completely clean and dry, as sweat, oils, or lotions compromise the adhesive bond. Wiping the skin with rubbing alcohol or a specialized skin prep wipe removes surface residue and creates a clean foundation. For individuals with sensitive skin or hair, applying a thin layer of pre-wrap can protect the skin, though it may slightly reduce the support’s rigidity.
Applying the Metatarsal Lift Technique
The metatarsal lift technique aims to elevate and slightly spread the central metatarsal heads, reducing pressure on the transverse arch of the foot. The foot should be positioned in a neutral, relaxed state, ensuring the skin is smooth. If using non-elastic tape, create a small, teardrop-shaped pad from felt or gauze to place directly behind the painful metatarsal heads.
Initial Anchoring and Placement
The application begins with an anchor strip placed across the top (dorsal) surface of the foot, running just behind the ball of the foot. This strip secures the starting point without applying tension to the sole. Next, a corrective strip is applied across the sole, positioned to gently push up on the forefoot arch. This strip should be placed directly behind the metatarsal heads and the felt pad, if used.
Using Non-Elastic Tape
Apply the corrective strip with moderate tension, pulling from the outside (lateral) toward the inside (medial) of the foot to lift the arch. The strip must not completely circle the foot, as this can constrict the forefoot and worsen pain. Instead, the ends should terminate on the top of the foot, leaving a gap for natural foot expansion during weight-bearing.
Using Kinesiology Tape
If using Kinesiology tape, apply the central section of the strip with approximately 50% tension directly across the sole, behind the ball of the foot. The anchors (the last two inches of the strip on either end) are applied without any stretch to prevent skin irritation. Apply two to three overlapping strips, with each subsequent strip covering about half of the previous one, to build lift and support. Finally, wrap a securing strip circumferentially over the dorsal anchor points to lock all corrective strips in place.
Troubleshooting and Tape Removal Guidelines
After application, check for immediate signs that the tape may be too tight. Numbness, tingling, or increased throbbing pain indicates the tape is restricting circulation or compressing nerves excessively. If these symptoms occur, the tape should be removed immediately and reapplied with less tension or a wider gap on the top of the foot. The tape should feel supportive and comfortable, not constrictive.
The duration the tape can be worn depends on the material used. Rigid athletic tape is worn only during activity or for a single day, as it does not allow the skin to breathe and can cause maceration. Elastic Kinesiology tape, due to its breathable nature, is designed to be worn for three to five days, even through showering. After application, gently rubbing the tape helps activate the adhesive through heat, ensuring a secure bond.
Safe tape removal is important to prevent skin tears or irritation. Instead of ripping the tape off, peel it back slowly at a shallow angle, while using the other hand to press down on the skin behind the peeling edge. Applying baby oil, specialized adhesive remover, or soaking the tape in warm, soapy water can help break down the adhesive bond. Always peel in the direction of hair growth to minimize discomfort.