How to Wrap My Feet With Tape

Wrapping your feet with tape provides sturdy, temporary arch support. The wrap can aid you through minor foot injuries such as plantar fascitis -- a general, frequent pain in your arches -- or even shin splints, which are an often intense, painful muscle strain in your lower legs. Additionally wrapping your feet can complement the lack of arch support in people with naturally low or fallen arches, a problematic condition often known as flat feet.

Things You'll Need

• 1-1/2" adhesive tape
• 3" adhesive bandage

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Instructions

• 1

  Stick the adhesive tape to the side of the foot. Start behind the ball of the smallest toe and attach the tape along the ridge where the side of the foot and the sole meet.

• 2

  Wrap the same stretch of tape around the heel. Tightly pull the tape from the heel along the arch of the foot until you reach the ball of the big toe.

• 3

  Repeat steps one and two with a second piece of adhesive tape, overlapping the first.

• 4

  Attach the adhesive bandage across the sole of the foot, stretching from behind the ball of the big toe to the ball of the smallest toe.

• 5

  Attach another adhesive bandage over the first, offsetting the placement by about 3/4 inch. Repeat this step with additional bandages until you reach the middle of the heel.

• 6

  Attach two additional pieces of adhesive tape to the side of the foot. Overlay the ends of the adhesive bandages to secure the wrap.

• 7

  Repeat all steps for the other foot. Change the wraps at least once every three days.