How to Use an Athletic Wrap for Foot Arches

Injuries such as plantar fasciitis, heel spurs and shin splints can be crippling for athletes, particularly runners. If not treated properly, some of these injuries can become chronic problems. Thankfully, it can be relatively simple to treat arch injuries at home.

Things You'll Need

  • 1.5-inch adhesive tape
  • 3-inch-wide Elastoplast (an Ace bandage with a sticky side)
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Instructions

  1. Wrapping it up

    • 1

      Starting behind the ball of the little toe, apply adhesive tape to the side of your foot.

    • 2

      Along the length of your foot, where the side meets the sole, attach the tape and wrap it around to the back of the heel. Without applying pressure, smooth the tape free of any wrinkles.

    • 3

      While rounding the heel toward the inside of the foot, tighten the tape, starting at the heel and moving to the inside of your foot. Attach tape just behind the ball of the big toe, and repeat the step with a second piece placed over the top of the first. Half of the width of the second piece of tape should lie on top of the first piece.

    • 4

      Take a piece of the Elastoplast and place it across the sole of the foot, from under the big toe to under the little toe. Make sure the ends of the Elastoplast stick to the adhesive.

    • 5

      Apply a second piece of Elastoplast and overlap with the first, creating an overlap of roughly three-quarters of an inch.

    • 6

      Continue to add portions of Elastoplast until the foot is covered from the sole to the middle of the heel. Three pieces is often adequate; however, depending on foot size, a fourth piece may be necessary. To avoid blisters, make certain the wrap and your skin are both free of wrinkles.

    • 7

      Place two pieces of adhesive tape over the first two pieces, covering the ends of the Elastoplast. That should anchor the strapping in place.