Taping the bottom of the foot is a method used to provide mechanical support to the foot’s structure, offering temporary relief from discomfort. This technique is often employed to help reduce strain on soft tissues, such as the plantar fascia, which is a common source of heel and arch pain. The tape acts as a supportive external brace, gently guiding the foot into a more stable position to limit excessive movement during standing and walking. By reducing the stress and movement of sensitive tissues, taping can lessen irritation and improve comfort throughout the day. This supportive measure is typically one part of a broader management plan that may also involve stretching, appropriate footwear, and activity modification.
Essential Supplies and Skin Preparation
Effective foot taping requires specific materials and careful skin preparation to ensure the tape adheres securely and provides lasting support. For this technique, a rigid athletic strapping tape is generally preferred over elastic Kinesiology tape due to its non-stretch properties, which provide the necessary restriction of motion for arch support. The tape usually comes in widths of 1 to 1.5 inches, depending on the size of the foot, and a pair of sharp scissors is needed for cutting the strips. Clean, dry skin is a prerequisite for successful taping, as any lotions, oils, or moisture will prevent the adhesive from bonding correctly to the skin surface.
The foot should be thoroughly washed and dried before application. Any excessive hair in the area where the tape will be applied should be trimmed to prevent painful removal and ensure better adhesion. If the skin is particularly sensitive, an adhesive underwrap can be applied first to protect the skin. Proper preparation is important because without a strong bond, the tape will quickly loosen and fail to provide the intended mechanical relief. Ensure the skin is intact, as tape should not be applied over open wounds, rashes, or irritated areas.
Step-by-Step Guide for Arch and Heel Support
The most common technique for supporting the arch and heel is a variation of the Low Dye strapping method, which is designed to off-load the plantar fascia and provide medial arch support. To maximize the effectiveness of the support, the foot should be positioned in slight dorsiflexion, meaning the toes are pulled slightly back toward the shin, which tightens the plantar fascia. The application process begins with two horizontal anchor strips placed around the foot without tension, one near the ball of the foot and the other around the heel. These strips serve as stable points to which the subsequent support strips will be attached.
The next step involves applying the stirrups, which are the main supportive strips that run from the ball of the foot to the heel on the bottom of the foot, creating a sling for the arch. These strips begin on the outside (lateral) edge of the rear anchor strip, run down the side of the foot, across the arch, and up the inside (medial) edge to attach to the front anchor strip. The tape should be applied with tension as it crosses the arch to actively lift the structure, and each subsequent stirrup should overlap the previous one by about half its width. Typically, three to five of these strips are applied, fanned slightly to cover the entire width of the arch.
Following the stirrups, several horizontal locking strips are applied directly across the bottom of the foot to reinforce the stirrups and limit the foot’s natural tendency to flatten. These strips start on the outside edge of the foot, run across the sole under the arch with tension, and attach to the inside edge of the foot. These locking strips are staggered to cover the entire arch area, overlapping each other by approximately 50% to create a robust layer of support. It is important to ensure that no wrinkles or creases form in the tape on the sole of the foot, as these can cause blisters or skin irritation when weight is placed on the foot.
The final phase involves applying a second set of anchor strips over the top of the initial anchors to lock all the support strips in place. This final layer helps to prevent the edges of the tape from peeling up during activity. Crucially, the tape should not completely encircle the ankle or the top of the foot with tension, as this can restrict blood flow and cause discomfort. The top of the foot should be left open or covered with a very loose strip of tape to allow for the natural spread of the foot when standing.
Safe Wear and Removal
After the tape has been applied, it is important to monitor the foot for any signs of restricted circulation or skin irritation. The tape should not feel excessively tight, and the skin color, temperature, and sensation in the toes should remain normal. If you experience numbness, tingling, increased pain, or a change in the color of your toes, the tape must be removed immediately. The maximum recommended wearing time for rigid athletic tape is typically one to three days, or until the tape loosens significantly, as prolonged wear can lead to skin breakdown and hygiene issues.
When the time comes for removal, avoid pulling the tape off rapidly, which can cause skin stripping and discomfort. It is best to use specialized tape removal spray or soak the tape in baby oil or warm, soapy water to help dissolve the adhesive. The tape should be peeled back slowly, pulling parallel to the skin surface rather than upward at a sharp angle. If using scissors, they should be blunt-tipped and slid underneath the tape on a soft part of the foot, away from any bony prominences, to prevent accidental cuts.