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 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.