Strapping and Taping
Reviewed by Andrew Schox, BSc(Hons) PGradDipPod MPod, October 2026
Strapping and taping means putting adhesive tape on your foot or ankle to support a joint or limit its movement. It is best known for lowering the risk of ankle sprains, helping with a sprain while you do exercises, and easing heel pain as part of a wider plan. It gives short-term support, not a lasting cure. Skin irritation is the most common problem. Tape is usually worn for a few days at a time, and it works best when your podiatrist or physiotherapist shows you how to apply it.
What is it?
Strapping and taping means putting sticky tape on your foot or ankle. The tape supports a joint or limits how far it can move. Common types include ankle taping, Low Dye taping (a method for heel pain that covers the sole of the foot), arch tape that holds up the arch, and stretchy, coloured kinesiology tape.
The best-supported way it works is mechanical. The tape can hold up your arch or limit ankle movement. Low Dye taping is thought to ease strain where the plantar fascia (a thick band of tissue under your foot) joins your heel bone. Other effects, such as less pain or a better sense of where your joint is, are less certain.
Think of tape as a support, not a cure. Rigid tape (the non-stretchy kind) acts on the arch or ankle. Stretchy kinesiology tape is unlikely to give enough support in an unstable ankle.
What is it used for?
Preventing ankle sprains. This is where the support is strongest. A brace or tape lowers the risk of a first sprain and of repeat sprains, especially if you play sport.
A new ankle sprain. Support (a brace or tape) combined with exercise for 4 to 6 weeks gives better results than at least 4 weeks in a lower leg cast. Any real ankle support works better than a compression bandage or tubigrip. Kinesiology tape helped only with short-term use, about 3 to 5 days.
Heel pain. Low Dye taping eased pain and improved quality of life compared with a dummy (placebo) treatment. It wasn't better than other treatments, so it works best as one part of a plan. Kinesiology tape combined with physiotherapy has also helped, although these findings are early.
Flat feet. Taping lifts the arch straight after it goes on. A method called augmented low-Dye gave the biggest lift.
Long-lasting problems. For an ankle that keeps giving way, supports on their own were no better than no support for balance. Supports have not shown any benefit for joint position sense. Kinesiology tape has not been shown to beat other treatments for long-lasting muscle and joint pain.
Is it right for me?
Taping suits you if you want to lower your risk of an ankle sprain, especially for sport. It also suits you if you are recovering from a sprain and doing exercises, or if you have heel pain and are also stretching, learning about your condition and sorting out footwear or orthoses (shoe inserts).
Talk to your podiatrist before taping if you have any of these:
- loss of feeling in your feet
- fragile skin
- poor circulation
- eczema or psoriasis
- skin ulcers
- swollen legs
Taping isn't suitable if you are allergic to the tape. For a child, get professional advice before taping their foot or ankle.
If you have just hurt your ankle, get it checked before you tape it. A broken bone can look like a sprain. A clinician may use a checklist called the Ottawa ankle rules, and an X-ray if needed. Ligament damage (ligaments are the strong bands that hold your joint together) is often underestimated, so go back for a recheck if problems continue.
What happens?
The best-described method is Low Dye taping for heel pain. It uses zinc oxide tape about 2.5 cm wide. Some people also use tape 1.5 cm wide. Your skin is washed with non-moisturising soap and dried first.
The tape goes on smoothly, with enough tension to avoid wrinkles. It covers almost all of the sole, from the ball of your foot to your heel. This supports the plantar fascia so it can rest.
How long to leave it on depends on who you ask. Advice ranges from 2 to 3 days up to 3 to 5 days, as long as it stays comfortable and causes no reaction. No set number of taping sessions has been given, so follow what your podiatrist or physiotherapist tells you. Kinesiology tape for a new ankle sprain is used for about 3 to 5 days.
Taping is usually combined with other care. For heel pain that means calf and sole stretches, education, footwear advice, orthoses and a home exercise plan. After an ankle sprain it means exercise for 4 to 6 weeks.
How well does it work?
The clearest benefit is preventing ankle sprains, first-time and repeat. For heel pain, taping can ease symptoms but can't completely heal the problem. Sometimes it doesn't reduce pain at all, and how well it works varies from person to person.
For a long-term unstable ankle, expect little from tape used alone. Expect short-term support or relief, not a lasting fix.
The result also depends on the type of tape, how long you wear it, how well it is applied and whether you combine it with exercise, stretching, footwear changes or orthoses.
Risks and side effects
Skin irritation or allergy is the most common problem, especially with zinc oxide tape or Elastoplast. Zinc oxide tape is very sticky. True allergic reactions are rare but can happen.
Check the skin around the tape often for redness, itching or blistering. Take the tape off gently and straight away if you notice irritation, redness, itching, discomfort or pins and needles. If you have sensitive skin or need tape for longer, ask about hypoallergenic tape (a gentler tape made to cause fewer reactions).
In people with flat feet, taping may sometimes cause new overuse injuries. Other problems are rare when brace or tape is used to prevent ankle sprains.
Afterwards
Take the tape off when the wear time is up, or sooner if it becomes uncomfortable or your skin reacts. Check your skin each time.
Keep doing your stretches, exercises and footwear changes. They matter as much as the tape.
After an ankle sprain, you may wonder whether to use a brace or tape. A brace is easier to take off and put back on in the early days, and its straps can be adjusted.
When to see a podiatrist
Book an appointment if
You want help choosing a type of tape or learning to apply it, or you have any of the skin, feeling or circulation problems listed above and want to check before taping. Also book if a skin reaction doesn't settle after you take the tape off, your pain isn't improving, taping hasn't helped within a few days, or your ankle sprains keep happening. If you have a new ankle injury that hasn't been checked, see your GP or podiatrist before taping it.
Seek prompt assessment if
A bone is sticking out through the skin after an injury: call your local emergency number. Your ankle is at an odd angle after an injury: go to the nearest emergency department. You have an extreme skin reaction to the tape (take the tape off first), severe pain, a hot, red or very swollen foot or ankle, or a sudden, high-impact injury: see your GP or another doctor today, and don't tape over an injury. If your GP can't see you today, go to an urgent care clinic or an after-hours GP.
Frequently asked questions
Can I tape my own foot or ankle at home?
Have your podiatrist or physiotherapist show you first, because how well tape works depends a lot on how it is applied. The multi-strip rigid Low Dye method usually needs to be applied in a clinic. A commercial tape called FasciaDerm gave similar arch support and may suit use at home. Get training before using coloured stretchy tape.
Can I shower with the tape on?
Tape stays on longer if you keep it dry in the bath or shower. Some people let it get wet and then let it dry out. If it comes loose, becomes uncomfortable or irritates your skin, take it off.
Should I use a brace or tape?
To prevent sprains, choosing between a brace and tape is a personal decision based on how easy each is to use and what it costs. After a sprain, a brace gave better results than sports tape or kinesiology tape. It is also easier to take off and put back on in the early days.
Can taping replace pain-relief medicines?
It isn't known whether taping can replace anti-inflammatory medicines. If you are thinking about pain-relief medicines such as ibuprofen, paracetamol or gels, talk to your GP or pharmacist.