Taping the lateral (outside) part of the foot offers a temporary solution for minor discomfort by providing external stability and reducing stress on affected structures. This technique uses specialized tape to limit excessive motion, which helps alleviate pain, particularly during physical activity. Applying tape correctly creates a supportive framework that restricts movements like inversion, where the foot rolls inward, a common mechanism of injury for the outer foot and ankle. While this self-care method can be useful, it is intended for mild issues and should not replace professional medical advice for persistent or severe pain.
Understanding Common Causes of Outside Foot Pain
Pain along the outer edge of the foot, known as lateral foot pain, often arises from overuse or minor trauma affecting tendons and small bones. A frequent cause is a mild ankle sprain, typically an inversion injury that stretches or slightly tears the ligaments on the outside of the ankle. The resulting instability can strain the entire lateral foot structure.
Another common issue responsive to taping is peroneal tendinopathy, involving irritation and inflammation of the two peroneal tendons that run along the outside of the ankle bone. These tendons stabilize the ankle and prevent excessive inward rolling. Repetitive stress from running or walking on uneven surfaces can cause a painful ache that worsens with activity.
Cuboid syndrome is a third condition where the small cuboid bone, located on the outer midfoot, slightly shifts out of alignment, often following an ankle sprain. This misalignment causes sharp, localized pain that taping can help stabilize. Taping offers support for these less severe mechanical issues, but it is not a diagnostic tool. If you suspect a fracture, severe sprain, or acute pain, immediate professional assessment is necessary before attempting self-treatment.
Necessary Taping Supplies and Skin Preparation
Effective foot taping requires non-elastic, rigid athletic tape, commonly 1.5 inches wide, to provide firm restriction of movement. You will also need a layer of pre-wrap (underwrap) to protect the skin from the strong adhesive and scissors to cut the tape strips. An adhesive spray or skin preparation wipe can significantly improve the tape’s grip, especially if you anticipate sweating or wearing the tape for an extended period.
Proper skin preparation ensures maximum adhesion and minimizes the risk of irritation upon removal. The area must be clean, dry, and completely free of lotions, oils, or sweat, which weaken the tape’s bond. It is recommended to shave any dense hair in the application area, as hair interferes with adhesion and makes tape removal more painful. Applying a skin prep product or adhesive spray before the pre-wrap creates a tacky surface that holds the tape securely.
Step-by-Step Application for Lateral Foot Support
The basketweave technique with heel locks provides robust support for the lateral foot and ankle, restricting the inward roll that aggravates peroneal tendons and sprained ligaments. Begin by positioning your foot at a 90-degree angle (dorsiflexion) and maintain this position throughout the application. First, apply a strip of pre-wrap smoothly over the entire area the tape will cover, from the mid-calf down to the midfoot, ensuring no wrinkles are present.
Next, establish two anchor strips using the rigid athletic tape without applying significant tension. The proximal anchor should be placed around the lower leg, approximately four to six inches above the ankle bone. The distal anchor should wrap around the midfoot, just behind the ball of the foot. These strips serve as the endpoints for the more restrictive support strips that follow.
Creating the Basketweave
The basketweave pattern starts with vertical strips, called stirrups. These run from the inner side of the top anchor, down the inner leg, under the heel, and up the outer side of the leg to the outer side of the top anchor. This strip applies tension to pull the foot away from the painful inversion position.
Follow this with a horizontal strip, or horseshoe, which starts on the inner side of the lower anchor, wraps around the heel, and finishes on the outer side of the same anchor.
Continue to alternate these vertical stirrups and horizontal horseshoes, overlapping each strip by about half the width of the tape to build a strong, supportive mesh. This alternating pattern should cover the ankle joint and the lateral foot area, creating the characteristic “basketweave” effect. Use approximately three to four stirrups and three to four horseshoes, depending on the size of the foot and the required level of stability.
Applying the Heel Lock
The next component is the heel lock, specifically designed to control the movement of the heel bone and prevent rolling. Begin the tape strip on the inner side of the top anchor, run it down and diagonally across the arch of the foot, wrap it under the heel, and then bring it up and across the outside of the ankle to finish back at the top anchor.
Immediately repeat this process, reversing the direction to secure the heel from the opposite angle, ensuring a full locking effect.
Finishing the Application
Conclude the application by covering all exposed ends of the supportive strips with a final set of closing strips, or locking strips, placed over the original anchor points. Apply these strips firmly but without excessive tension to smooth down any loose edges and ensure the entire application is secure and comfortable. After completion, check that the tape is not restricting circulation by observing the color and temperature of your toes.
Monitoring Pain and Knowing When to Seek Medical Help
While taping provides immediate support, it is a temporary measure, and you should monitor your symptoms closely after application. If the pain intensifies, or if you experience numbness, tingling, or a pins-and-needles sensation in your toes, the tape may be too tight and must be removed immediately to prevent circulation issues. The tape should feel supportive, not constricting.
Seek professional medical attention if you are unable to bear weight on the foot, if severe swelling or bruising appears, or if the pain persists or worsens after 48 to 72 hours of rest and taping. These signs can indicate a more serious injury, such as a fracture or severe ligament tear, requiring specialized treatment. After removing the tape, use oil or a commercial adhesive remover to gently loosen the residue and inspect the skin for any irritation or blistering.