Foot arch taping provides temporary mechanical support to the foot’s longitudinal arch. This technique involves applying specific strips of inelastic athletic tape to the underside and sides of the foot. The main goal is to alter foot biomechanics by limiting excessive movement, such as pronation, which causes discomfort during walking and standing. Acting as a brace, the tape guides the foot into a more stable position, lessening the strain on soft tissues like tendons and ligaments. This accessible, at-home remedy is often used as a short-term measure in a broader care plan.
Essential Supplies and Foot Preparation
A successful arch taping application requires gathering the correct materials and properly preparing the skin. The most important supply is rigid strapping tape, such as zinc oxide or rayon-backed athletic tape, which is inelastic and provides mechanical stability. You will also need sharp scissors or a tape cutter. For skin protection, pre-wrap (a thin foam underwrap) or an adherent spray is recommended, especially if you have sensitive skin or adhesive allergies.
Before applying any materials, the skin must be clean, dry, and free of oils or lotions to ensure optimal tape adhesion. Shaving the area, particularly the top of the foot and ankle, is advised to avoid painful hair removal when the tape is taken off. The foot should be positioned correctly, typically with the ankle slightly dorsiflexed (toes pulled toward the shin). This non-weight-bearing position shortens the arch and must be maintained throughout the taping process to maximize the lift and support provided by the rigid tape.
Applying Arch Support Tape: Step-by-Step Guide
The application process, often a variation of the Low Dye technique, requires precise placement and tensioning of the rigid tape to create a supportive sling for the arch. The first step involves placing two anchor strips without tension to provide a non-irritating base. One anchor wraps around the heel, starting near the little toe and ending near the big toe. The second anchor is placed horizontally across the top of the foot near the metatarsal heads.
Next, a series of longitudinal support strips are applied to actively lift the arch. These strips, typically 1 to 1.5 inches wide, begin on the outside of the heel and are pulled firmly across the underside of the foot, running parallel to the arch. They are secured to the anchor strip on the top of the foot, applying firm tension to actively support the arch before adhering the tape to the skin.
Apply multiple support strips, overlapping each strip by about one-half to two-thirds of the tape’s width. Move progressively forward from the heel toward the ball of the foot. This overlapping creates a fan-like effect under the arch, distributing tension and providing a broader area of support without restricting circulation.
Following the longitudinal strips, transverse strips are applied across the sole of the foot to “lock down” the support strips. These strips start on one side of the foot and run straight across the bottom, perpendicular to the longitudinal strips. They extend up the sides of the foot to cover the raw edges of the previous layers. Apply these strips with light tension, ensuring no wrinkles form, especially across the sole, which could create pressure points.
The final stage involves applying closing strips to cover all loose ends and secure the entire application. A final horizontal strip is placed across the top of the foot, covering the dorsal anchor strip and the ends of the support and transverse strips. This closing strip should not completely encircle the foot, as this could impair blood flow. The finished tape job should feel supportive and snug, but never tight enough to cause numbness or tingling.
Guidelines for Removal and Safety
The arch tape is intended to be a short-term treatment, remaining effective for a maximum of one to three days depending on activity level and skin moisture. The tape must be removed immediately if you experience any signs of circulatory compromise. These signs include numbness, tingling, or a noticeable change in the color or temperature of the toes, indicating the tape is too tight.
To safely remove the tape, use specialized tape removal spray or liquid designed to dissolve the adhesive without irritating the skin. Alternatively, soaking the foot in warm, soapy water or applying baby oil or skin lotion can help soften the adhesive. When peeling the tape, pull it slowly and gently in the direction of hair growth. Press the skin down with your other hand to minimize skin shearing and discomfort.
After removal, inspect the skin for any signs of irritation, blistering, or redness, which may signal adhesive sensitivity or an issue with the application technique. If irritation occurs, use a hypoallergenic underwrap for future applications, or consider an alternative form of arch support. Do not re-apply tape to irritated skin; allow time for the skin to fully recover before a new application.