How to Tape a Foot for Arch Support

One of the more common problems that people have with their feet or legs actually leads back to the arches. This is because the arch is the initial shock absorber for the body. When the arch isn't working correctly or you have pain there, it will eventually shock through your whole body. An easy fix for most arch problems, particularly plantar fasciitis, is taping. Instead of going to a personal trainer or a physical therapist to have your arch taped, you can actually tape it at home.

Things You'll Need

• Kinesio tape
• Scissors

Instructions

1. Measure a piece of kinesio tape that will go from the back of your heel to the ball of your foot. It is better for this piece to be a little bit too long, rather than a little too short because you can always trim it. Do not remove the backing.

2. Cut four fingers in the tape. You will want do this by starting at one end and cutting long-ways until there is about 2 to 3 inches of tape left. This will be where the tape attaches to your heel. Don't cut all the way through the strip.

3. Round all of the edges with the scissors. This includes each of the fingers as well as the heel. Cut another piece of kinesio tape to measure across the ball of your foot. Round the edges of the piece you just made as well.

4. Remove the backing of the first piece, but not off of the fingers. You will need to rip the paper at the base of the fingers in order to do this. It should rip and peel off very easily.

5. Flex your foot up, with your toes pointed up and apply the tape to your heel. Start at the back and work forward. Do not stretch the tape. Simply lay it flat.

6. Lay each finger down individually across your arch after pulling the backing off. Fan the fingers out slightly as well, so the two outside fingers are near the edge of your foot and the inside pieces are evenly spaced. Again, do not stretch the tape.

7. Remove the backing of the other piece of kinesio tape you cut and lay it over the tops of the fingers on the ball of your foot.

8. Rub all the tape a bit to smooth it out and to heat it up slightly. This will get rid of any bumps or air pockets and also cause the tape to stick better.

Tips & Warnings

• It may be easier to have someone help you actually lay the tape on your foot, especially if you aren't flexible enough to reach the bottom of your feet.