Extensor tendonitis is an inflammation of the tendons running along the top of the foot, causing discomfort during walking or running. This condition occurs when the tendons responsible for lifting the toes become irritated, often presenting as pain directly under the shoelaces. Applying specialized tape provides temporary support, helping to reduce mechanical strain and alleviate pain associated with movement. This technique works alongside rest and other conservative treatments to facilitate a quicker return to activity.
Understanding Extensor Tendonitis Pain Location
The extensor tendons, primarily the extensor hallucis longus and the extensor digitorum longus, originate in the lower leg and cross the ankle to attach to the toes. These tendons are exposed on the dorsum (top) of the foot, making them susceptible to friction and pressure injuries. Pain is typically felt along the length of these tendons, often worsening with activity like running or walking, and may be accompanied by swelling.
The inflammation frequently arises from biomechanical issues, such as tight calf muscles or structural problems like fallen arches. However, the most common mechanical causes involve external pressure, specifically from shoes that are too tight or shoelaces cinched down excessively across the top of the foot. Excessive activity, particularly running uphill, can also overstress these tendons. Understanding the location and mechanism is necessary for accurate tape placement.
Necessary Taping Supplies and Foot Preparation
The most effective material for taping this condition is Kinesiology tape (K-tape), which is a thin, elastic cotton strip with an acrylic adhesive. Unlike rigid athletic tape, K-tape’s elasticity allows for a full range of motion while providing gentle support and promoting circulation. You will need a roll of Kinesiology tape and sharp scissors to trim the strips and round the corners, which prevents premature peeling.
Properly preparing the skin is necessary to ensure the tape adheres securely and remains effective for several days. The foot must be thoroughly cleaned and dried to remove any dirt, sweat, lotions, or natural oils that could interfere with the adhesive. If the area is hairy, trimming the hair is recommended, as the tape must adhere directly to the skin for the best results and to minimize discomfort upon removal. Once applied, body heat activates the adhesive, improving its bond to the skin.
Step-by-Step Application Technique
To begin, position the foot in a relaxed, neutral state, or slightly plantar-flexed (toes pointed down) to stretch the skin over the target area. Create two narrow strips of tape, called “I” strips, with rounded corners to prevent snagging. The first strip is used to create a decompression zone directly over the point of maximum tenderness on the top of the foot.
For the decompression strip, tear the paper backing in the middle without touching the adhesive, creating a center anchor point. Apply this center section directly over the painful area using a moderate stretch, typically 50% to 80% tension. The two ends of the strip are then laid down onto the skin with absolutely no stretch, which is standard for Kinesiology tape anchors.
A second, longer strip provides mechanical support and lifts the skin away from the inflamed tendons. This strip begins as an anchor point, applied with zero stretch, on the top of the lower leg, just above the ankle joint. Guide the tape down the leg and over the dorsum of the foot, applying a lighter tension (around 25% stretch) as it crosses the painful area. This lighter tension helps reduce pressure.
The final end of the second strip is finished near the base of the toes, ensuring the last two inches of tape are applied with zero tension to create a secure anchor. Once all strips are in place, rub the entire taped area firmly to generate friction and heat, which fully activates the acrylic adhesive. This technique provides both pain relief through the highly stretched decompression strip and mechanical support along the tendon’s path.
Duration of Wear and When to Seek Medical Advice
Kinesiology tape is designed to be worn for multiple days, with most applications lasting between three and five days when applied correctly. The duration depends on several factors: the quality of the tape, the wearer’s activity level, and the frequency of showering or sweating. It is safe to wear the tape overnight, as it provides continuous support and can help reduce morning stiffness.
The tape must be removed immediately if any adverse reactions occur, including:
- Increased itching.
- A burning sensation.
- Redness.
- Numbness in the foot or toes.
These symptoms indicate a skin allergy to the adhesive or that the tape is applied too tightly, which could restrict circulation. If the pain significantly worsens after application, or if symptoms do not improve after three to five days of consistent taping and rest, seek professional medical advice. A physical therapist or medical doctor can provide a definitive diagnosis and recommend a comprehensive treatment plan.