How to Wrap Your Feet With Athletic Tape

Heel pain and tenderness along the bottom of your foot may be caused by various conditions, a common one being plantar fasciitis, according to the Mayo Clinic. Properly taping your foot and resting the foot will aid the healing process. If you think your foot might be injured and in need of taping, ask someone to help you tape the foot, as it is hard to properly tape the bottom of your foot on your own.

Things You'll Need

  • 1 1/2-inch width athletic tape
  • 1-inch width athletic tape
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Instructions

    • 1

      Start at the point of the foot where the toes curl in. Place a piece of 1 1/2-inch tape at the crown of the foot, wrap it under the foot and secure it back on the top of the foot.

    • 2

      Place a piece of 1 1/2-inch tape on the side of the foot and secure it to the first piece of tape you applied. Wrap the tape around the heel of the foot, then secure it to the other side of the tape on the opposite side of the foot. Press firmly to hold in place.

    • 3

      Place a piece of 1-inch athletic tape at your pinky toe, then wrap it at a diagonal across the top of the foot and over the heel, securing it to the bottom of the foot below the big toe. Repeat this process starting at the top of the big toe to create an X across the middle of your foot. Repeat this step three times.

    • 4

      Tear off strips of 1 1/2-inch tape that are as long as the bottom of your foot. You need enough strips to cover the bottom of your foot. Place one strip of 1 1/2-inch tape at the side of the heel and wrap it down and under your foot, covering the open skin on the bottom of your foot, and secure it to the other side of your heel. Repeat this process using the remaining strips of 1 1/2-inch tape until the bottom of your foot is covered by tape.