Lateral foot pain can be a disruptive issue. Taping the foot with athletic or kinesiology tape offers temporary relief and support for minor discomfort by providing mechanical stability to the structures under strain. This technique is not a substitute for a medical diagnosis, but it can be a useful self-care measure for mild, non-emergency pain. The goal of applying tape is to restrict excessive movement and offer proprioceptive feedback, which is the body’s awareness of joint position. Using tape aims to support the tendons and bones involved in lateral foot discomfort.
Common Causes of Lateral Foot Pain
Pain on the outside of the foot frequently stems from specific musculoskeletal issues that respond well to supportive taping. One common cause is Peroneal Tendonitis, an inflammation of the tendons that run along the outer ankle bone and attach to the side of the foot. This condition often results from overuse, repetitive activities, or an inversion ankle sprain, causing pain below and behind the anklebone.
Cuboid Syndrome occurs when the cuboid bone, located on the outside of the mid-foot, moves slightly out of its normal alignment. This condition, sometimes called cuboid subluxation, can be caused by an ankle sprain or repetitive strain from activities like running. Taping helps stabilize the bone, allowing surrounding ligaments to heal. Taping also helps minor residual pain following a lateral ankle sprain by offering continued stability to the stretched ligaments.
Essential Supplies and Skin Preparation
Assembling the correct materials is necessary to ensure an effective and safe application. You will need either rigid athletic tape for maximum support or elastic kinesiology tape, along with pre-wrap to protect the skin, and sharp scissors. A skin adhesive spray can also improve the tape’s adherence, especially if you plan to be active or sweat heavily.
Skin preparation significantly impacts the tape’s effectiveness and your skin’s health. Start by washing the foot and ankle thoroughly to remove oils, lotions, or dirt, ensuring the skin is completely dry. Any hair in the taping area should be trimmed. Applying a thin layer of pre-wrap can prevent skin irritation, particularly with rigid athletic tape, but do not apply it too tightly, as this can restrict blood flow.
Step-by-Step Guide to Lateral Foot Taping
The goal of this taping technique is to create a supportive sling that stabilizes the cuboid bone and supports the peroneal tendons. Begin by positioning your foot in a slightly dorsiflexed position, meaning the toes are pulled slightly toward the shin. The foot should also be in a neutral or slightly pronated position to ease tension on the lateral structures. This starting position is important for ensuring the tape provides maximum support when the foot is placed under load.
Anchor Strips
Start the application by creating an anchor strip with athletic tape around the midfoot, just behind the ball of the foot and the base of the toes, using light tension. A second anchor should be placed just above the ankle bone, around the lower leg, also using minimal tension. These anchors provide a secure base for the supportive strips that follow, preventing them from peeling off during movement.
Cuboid Sling and Peroneal Support
To create the primary stabilizing support, cut a long strip of rigid athletic tape or two strips of kinesiology tape. Start the strip on the inner side of the ankle anchor, bringing the tape down and across the bottom of the foot. Apply firm tension as you pass under the cuboid bone on the outside edge; this strong pull helps to gently reposition and support the cuboid bone. Continue the tape strip up the outer side of the foot and ankle, ending on the outer side of the upper anchor strip. For a stronger hold, apply a second, similar strip slightly overlapping the first, maintaining tension through the arch and directing the pull upward toward the outer ankle bone.
Locking Strips
Secure the supportive strips by applying a few more circular strips of tape, known as locking strips, over the initial anchors and the ends of the supportive strips. Apply these locking strips with comfortable, light to moderate tension to prevent the edges of the tape from catching on socks or shoes. The finished application should feel snug and supportive around the outside of the foot and ankle without causing numbness, tingling, or increased pain.
Warning Signs and When to Seek Professional Help
Taping offers temporary relief for minor soft tissue strains and structural support, but it cannot address more significant injuries. Intense swelling, a deformed appearance of the foot, or a complete inability to bear weight following an injury are red flags that suggest a fracture or a severe ligament tear, requiring immediate medical attention.
If you experience neurological symptoms, such as numbness, tingling, or a cold sensation in your toes or foot, the tape should be removed immediately. These symptoms indicate the tape is applied too tightly and is compromising circulation or nerve function. If the pain worsens after applying the tape, or if the discomfort persists for more than 48 hours despite resting and taping, consult a healthcare professional.