Below are examples of taping applications for 4 major types of Foot Tendonitis: Plantar Fasciitis, Achilles Tendonitis, Peroneal Tendonitis and Tibialis Anterior Tendonitis. Please keep in mind that these are only examples. There are many different ways to tape an injury. The internet is full of various examples and instructions. An important thing to remember is that the tape should be covering the painful area.
Plantar Fasciitis
- Take one full length piece of tape (about 10 inches) and tear the backing off one end, anchoring it to the ball of your foot (right beneath your toes), using no stretch.
- Using 75% stretch, pull the tape along the sole of your foot and over your heel, continuing up the back of your heel and ankle.
- Lay the end of the tape down using no stretch and rub it in to make sure it sticks.
- Take another full length piece of tape and cut it in half, rounding the corners, so you have two pieces that are each about 5 inches long.
- Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
- Apply the 5 inch strip horizontally across the Metatarsals on the bottom of your foot, using 50% stretch in the middle and no stretch at the ends.
- Take another full length piece of tape and tear the backing off one end, anchoring it on the inside of your ankle, just above your ankle bone, using no stretch.
- Use 25% stretch to pull the tape down the side of your ankle and around the bottom of your foot to the opposite ankle bone, placing the end down with no stretch.
- Rub the application into your skin to make sure it sticks.
Achilles Tendonitis
- Take one full length piece of tape (about 10 inches) and tear the backing off one end, anchoring it on the arch of your foot, just ahead of your heel.
- Pull the tape down the length of your heel and up the back of your ankle (your Achilles) with 50% stretch, laying the end down with no stretch.
- Rub the tape in and take another full length piece, cutting it in half and rounding the corners to create two pieces that are each about 5 inches in length.
- Take one of the 5 inch strips and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
- Place the middle portion of the tape directly over your point of pain (this could be closer to your heel or up higher on your Achilles) with 80% stretch.
- Lay down the ends of the tape with no stretch.
- Rub the application into your skin to make sure it sticks.
Peroneal Tendonitis
- Position your ankle at 90°.
- Take one full length strip of tape (about 10 inches long) and tear the backing off one end.
- Using no stretch, anchor the tape on the inside of your foot, below the inside ankle bone.
- Using 50% stretch, pull the tape down and under the bottom of your foot, angling it so it goes up behind your outside ankle bone and the side of your leg, covering your point of pain.
- Lay the end of the tape down with no stretch.
- Take another full length strip of tape and tear the backing off one end.
- Using no stretch, anchor the tape on the inside of your foot, at about the mid-foot point, with the rest of the strip pointing backwards towards your heel.
- Using 50% stretch, apply the tape below your ankle bone on the inside of your foot, wrapping it around and below the ankle bone on the outside of your foot.
- Lay the end of the tape down with no stretch.
- Rub the tape in to ensure sticking.
Tibialis Anterior Tendonitis
- Take a full length piece of tape (10 inches) and tear the backing off one end.
- Anchor the tape just above your inside ankle bone with no stretch.
- Peel off the rest of the tape backing and apply the tape up the front of your shin using 25% stretch.
- Lay down the end of the tape with no stretch.
- Take a half piece of tape (5 inches) and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
- Apply the tape horizontally over your point of pain with 100% stretch in the middle and no stretch at the ends.
- Take another 5 inch strip and tear the backing in the middle, peeling it away so you are holding onto the two anchor ends.
- Take the 5 inch strip and cross over the other 5 inch strip to create an “X”, again using 100% stretch in the middle and no stretch at the ends.
- Rub the tape in to ensure sticking.