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Strapping for Foot Support
Strapping or taping is a short-term treatment to relieve pain in the foot and ankle when walking.
You should keep the strapping dry to help it to stay in place. You can find examples of waterproof protector products by clicking here. We don’t endorse any brand.
If the skin around the taped area starts to itch this may be the first signs of an allergic reaction. If it does not settle within a few days or becomes red or blisters you may be allergic to the tape. If you develop an allergic skin reaction you should remove the tape immediately. The skin should be washed and patted dry.
Low-Dye Strapping to help Heel Pain
The following strapping technique is used to alleviate heel pain (Plantar Fasciopathy).
We have step-by-step instructions below. You can also follow along in this video by NK Sports Podiatry.
Applying the Strapping
- Use non-stretch 5cm Zinc Oxide tape. This can be kept on for up to seven days and replaced when necessary.
- Make sure the skin is dry and free of oils or creams. Only apply strapping on intact skin and never over sores, blisters or open areas.
- Keep a moderate tension throughout so that the tape is supportive but not uncomfortable. Most Zinc Oxide is easy to tear across its width, alternatively use a scissors.
- Apply the tape smoothly without too many creases – this will make it more comfortable.
Place a strip of tape from the base of the big toe around your heel and attach to the base of the little toe using moderate tension.
Using two smaller pieces of tape, start at the outside border of the foot and pass under the arch and attach to the inside border in a stirrup fashion.
Use moderate tension and lap the 2nd piece halfway over the first.
Attach long strips at the ball of the big toe, pulling tight pass over the arch and fix to the back of the heel.
Repeat behind each toe overlapping the straps by 50%, covering the underside.
Attach long strips at the ball of the big toe, pulling tight pass over the arch and fix to the back of the heel.
Repeat behind each toe overlapping the straps by 50%, covering the underside.
This is the same as step one. Use a long strip of tape to anchor down all the edges, from base of your big toe around your heel to base of your little one.
Finally, add one further stirrup strap over the top of your last one as in step four. This should sit behind the ball of your foot.
Removing the tape
Don’t pull the tape off quickly, it will damage the skin!
Slowly peel the tape away from the front edge of the foot, holding your skin as you go. Soaking the tape in warm soapy water can help.
