Metatarsal pain (metatarsalgia) is characterized by discomfort, aching, or a burning sensation in the ball of the foot, where the five long metatarsal bones connect with the toes. Taping or wrapping the foot is a temporary self-care method designed to reduce localized pressure and provide mechanical support to the strained forefoot. This non-invasive technique manages symptoms by altering the mechanics of the foot during weight-bearing activities, allowing irritated tissues a period of reduced stress.
Why Wrapping Helps Metatarsal Pain
Foot wrapping addresses metatarsal pain by changing how weight is distributed across the forefoot. When the metatarsal heads (the ends of the bones forming the ball of the foot) become inflamed, they are subjected to excessive pressure during walking or standing. Applying tape or a metatarsal pad creates a subtle mechanical lift just behind the painful metatarsal heads.
This lift offloads pressure from irritated joint capsules and soft tissues by encouraging a slight separation and realignment of the metatarsal bones. By redistributing ground reaction forces, the wrap reduces localized stress, particularly on the second, third, and fourth metatarsal heads. The support reduces strain on the forefoot while maintaining the foot’s natural mobility.
Gathering Your Taping Materials
Effective metatarsal support requires specific materials and a clean, dry foot to ensure good adhesion.
Required Materials
You will need non-elastic athletic tape, typically a zinc-oxide type, which provides firm, rigid support. Flexible kinesiology tape can be used for gentler support. A metatarsal pad, often made of felt or foam, is necessary as the primary component that creates the lift. The pad should be approximately 1/4 inch thick and have an adhesive backing. Underwrap or pre-wrap is an optional thin foam layer applied directly to the skin to minimize irritation from the adhesive tape.
Step-by-Step Guide for Metatarsal Support
First, identify the exact location of the metatarsal pain, typically just behind the base of the toes. Position the foam or felt metatarsal pad directly behind this painful area, not underneath it. The goal is to place the pad in the soft tissue space proximal to the metatarsal heads, allowing it to lift and spread the bones when weight is applied.
Next, create an anchor strip using athletic tape, placing it loosely around the midfoot, just behind the pad placement area. This initial strip provides a non-constricting base for the supportive strips that follow.
Apply the metatarsal lift strip, starting on the top of the foot just behind the toes, and bring it down and across the pad on the sole of the foot. Apply moderate tension as you pull it across the bottom of the foot and up the other side, aiming to gently compress the forefoot and secure the pad.
The tension should be enough to feel a slight lift in the arch area but must not cause blanching or discomfort in the toes. Apply a second or third supportive strip, overlapping the first by about half a tape width, to reinforce the lift and ensure the pad is immobile.
Finally, apply another anchor strip of tape over the first one around the midfoot to lock the ends of the supportive strips in place. Ensure the tape does not restrict circulation, and check that the toes can still move freely. Rub the tape firmly after application to activate the adhesive and improve its hold.
What to Avoid and When to Seek Medical Help
Avoid pulling the tape with excessive force, especially in a continuous loop around the entire foot. Wrapping too tightly restricts blood flow and nerve function, which may cause numbness, tingling, or increased pain in the toes, necessitating immediate removal. Never apply adhesive tape directly over open wounds, blisters, or broken skin, as this increases the risk of infection and skin irritation.
If you have a pre-existing condition like diabetes, consult a healthcare provider before attempting any foot wrapping, as foot injuries can be more serious. Seek professional medical evaluation if the metatarsal pain does not improve after two weeks of home treatment. Worsening pain, severe swelling, inability to bear weight, or persistent numbness requires immediate professional attention.