Heel Pain Strapping Instructions

Strapping can be a fantastic and effective way to offer temporary relief for the symptoms of heel pain. We particularly recommend strapping while you are waiting for your custom foot orthotics to be manufactured – especially if you’re going to be spending long periods of time on your feet.

Video transcript:

Today I’ll show you a simple way to strap your foot for heel pain relief. You’ll need two longer pieces of strapping tape and three shorter pieces. Let’s start with the longer ones first.

Take your first piece of tape—you’ll notice it has a little tear at the end to make it easy to rip off. Starting on the outside of your foot near the little toe joint, wrap the tape around the back of your heel and finish around the inside edge near the big toe joint. Then, do exactly the same with your second long piece, overlapping slightly to give extra support.

Next, take your three shorter pieces. These will support your arch. Place each piece from the outside edge of your foot, just under the arch, pulling gently up and across to the inside midfoot. Repeat this with each of the three pieces, overlapping slightly to provide good support under your arch.

To finish off, apply one more longer piece, wrapping it around your foot as you did initially—from the outside of your foot, around your heel, and finishing on the other side. This helps secure everything nicely.

Make sure the tape feels snug but not too tight—just enough to keep your foot feeling supported and comfortable throughout the day.

If you have questions about this strapping technique or would like to run through it with our team, please let us know at your next appointment.