Foot and ankle taping

This blog contains 3 kinesiology tape techniques you can use with foot or ankle pain. If you’re in pain even when not running you can use the tape continuously until symptoms settle. The tape lasts 5-7 days and will survive a shower and even a swim if applied properly. Alternatively you can use the tape just to offload certain areas when you run and then remove it afterwards. It’s one of a number of ways you can modify your running to keep it pain free.

The first taping technique here is to support the arch of the foot. It’s useful for plantar fasciitis, posterior tibial tendon dysfunction and gently reducing overpronation.


The second technique is to offload the Achilles which is especially useful in tendinopathy. The final tape looks a little like this;

Apologies if the video below isn’t clear, it’s hard to film it from an angle which shows everything. I wanted to show me applying it to myself, rather than someone else as you need to know how to put it on you (not a patient!)


This final technique is an alternative way of supporting the Achilles and can also be used for Tibialis Posterior. Both of these techniques can be used with the arch support tape if maximal support is required.


Practical points with the tape; Round the corners of the tape with scissors before applying it. Don’t put too much stretch on the tape as it won’t stay on! Apply the tape at least 15 minutes before exercise, ideally over an hour to allow it to stick properly. You may not get it right first time, be prepared to have a few practice goes before perfecting your technique.

Safety point – don’t use tape directly on the skin if you have an allergy to tape or plasters. Apply it over a hyperallergenic tape such as Meffix.


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9 Responses to Foot and ankle taping

  1. Conor Bourke March 12, 2013 at 12:46 pm #

    Have you come across any research showing that keniso tape is effective? I haven’t seen any.

    • PhysioTom March 14, 2013 at 5:24 pm #

      Hi Conor,
      There is some research but very few positive findings so far. I’ve discussed it in more detail here;
      It’s worth noting though the research is in its infancy and many things haven’t been studied in any detail yet.

  2. Matthew Bennett June 27, 2013 at 6:39 am #

    Patients report often report good improvements using kinesio taping. We don’t want to wait for the research to catch up before using this safe, inexpensive and let’s face it, colourful technique.

    • Kenny July 22, 2013 at 10:46 pm #

      Hi Matt,

      What do you suppose the mechanism is that makes k-tape effective?

      • Matthew Bennett July 24, 2013 at 8:46 am #

        I suspect that one pathway is increased propioceptive input decreases arthrogenic muscle inhibition.

  3. M September 27, 2013 at 7:49 am #

    Hi Tom,

    Do you have any taping techniques for ankle stability using the kinesio tape?

  4. Lucy Burchell April 5, 2014 at 6:18 pm #

    Have you come across any taping techniques for a mild sprain in the lower ankle and part foot?

  5. Gary Edwards December 18, 2015 at 1:24 pm #

    Has anyone found taping effective for Tarsal tunnel syndrome. Have had some great feedback from ankle sprains

  6. Devley May 30, 2016 at 3:08 am #

    I have found relief and good preventative maintenance with taping. I think it is important to remember if you are going to over strain it, taping will not completely avoid it but it really does help me. Give the right amount of stretch and it is pretty supportive. As a side note, if anyone has sensitive skin, consider KB Tape. It is medical grade and won’t cause itchiness or redness. It does not stay on as long but I can get a good 2-3 days with use.

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