Arch Taping for Flat Feet: A Comprehensive Guide

Last updated on February 10th, 2024 at 10:41 am

Flat feet, a common condition where the medial longitudinal arches of the feet are flattened, can sometimes cause discomfort and impact daily activities. While various treatments exist, one simple yet effective method is arch taping. This blog post explores arch taping for flat feet in detail, offering a comprehensive guide for those seeking relief.

Understanding Flat Feet

Before delving into arch taping, it’s crucial to understand flat feet. The condition is characterized by the collapse of the medial longitudinal arch (the foot’s arch), resulting in the entire sole coming into complete or near-complete contact with the ground. Causes vary, including genetics, injuries, hypermobility or conditions like obesity and diabetes. Symptoms often include foot pain, particularly in the heel or arch area, leg or back pain, and difficulty walking.

What is Arch Taping?

Arch taping is a method used to support the foot’s natural arch. By applying tape to the foot in a specific manner, it provides stability and support, potentially alleviating pain and discomfort associated with flat feet. It’s a popular technique among athletes, as well as individuals seeking a non-invasive treatment option. It is especially effective for individuals suffering from plantar fasciitis. 

Benefits of Arch Taping for Flat Feet

1. Pain Relief: Taping can significantly reduce foot pain by supporting the arch and distributing pressure more evenly across the foot.
2. Improved Foot Mechanics: It can help in realigning the foot, promoting better walking and running mechanics.
3. Injury Prevention: By stabilising the foot, taping reduces the risk of injuries related to overpronation.
4. Affordability and Accessibility: Taping is a cost-effective and easily accessible treatment option.
5. Non-invasive and easy to apply: It does not involve surgery and it is relatively easy to apply.

How to Tape Your Feet for Flat Feet

1. Materials Needed: I prefer to use Zinc Oxide tape and encourage my patients to use it as well. However, Kinesiology tape is also commonly used for its elasticity and strength. In my experience, kinesiology tape must be stretched at least 60 per cent to work effectively. Scissors may be needed to cut the tape to the desired length.
2. Preparing the Foot: Clean and dry your feet thoroughly. Remove any oils or lotions to ensure the tape sticks properly.
3. Application Process:

• • Start by applying a strip of tape from the ball of your foot, extending it along the natural arch to the heel.
  • Add support strips starting from the outside of the foot, stretching them across the arch, and attaching them to the other side.
  • Ensure the tape is snug but not too tight to avoid cutting off circulation. See the video taping for heel pain by podiatrist Tyso Franklin.

1. Post-Taping Care: Check for any signs of irritation or discomfort. The tape should be comfortable and should not cause any additional pain.

Tips for Effective Arch Taping

• Consult a Professional: Before starting, consult with a healthcare professional, particularly if you have underlying health conditions. A podiatrist or physical therapist specialising in musculoskeletal conditions should have you covered.
• Proper Technique: Ensure the taping technique is correct. Incorrect taping can lead to more discomfort or injury.
• Regular Changes: Change the tape regularly to maintain effectiveness and hygiene. When done correctly, the zinc oxide tape can last 3-5 days even when wet (yes, you can bathe with it on).
• Combine with Other Treatments: Consider combining taping with other treatments like physical therapy, orthotics, or exercises for flat feet.

Precautions and Considerations

• Skin Sensitivity: Some people may be allergic or sensitive to the adhesive in the tape.
• Circulation Issues: Although there are no major blood vessels on the bottom of the feet, consult a doctor before using tape if you have poor circulation in your feet.
• Severe Cases: Taping might not be effective for severe cases of flat feet. In such instances, more advanced treatments like orthotics or surgery might be necessary.

Conclusion

Arch taping for flat feet is a simple, cost-effective method that can provide significant relief from discomfort and improve foot mechanics. While it’s not a cure-all, it’s a valuable tool in the management of flat-foot symptoms and plantar fasciitis. Always consult with a healthcare professional before starting any new treatment, and remember that individual results can vary.

By understanding and properly applying arch-taping techniques, individuals with flat feet or plantar fasciitis can take a proactive step towards better foot health and comfort in their daily activities. You may also be interested in why does my heel work. 

FAQs 

Is arch taping for flat feet suitable for everyone?

Arch taping can be beneficial for many people with flat feet, but it’s not suitable for everyone. Those with skin allergies to tape adhesives, severe flat feet, or circulatory problems should consult a healthcare professional before trying arch taping.

How long should I keep the tape on my feet?

Generally, zinc oxide tape can be worn for several days, including during showers. However, it’s important to change the tape regularly to maintain hygiene and effectiveness and to check for any skin irritation. If discomfort or irritation occurs, remove the tape immediately.

Can arch taping cure flat feet?

Arch taping is not a cure for flat feet but a method to manage symptoms. It provides temporary support and pain relief. For a more permanent solution, other treatments like orthotics or physical therapy might be recommended.

Will taping my feet restrict my movement?

When done correctly, taping should not restrict foot movement. Kinesiology tape is designed to be elastic and support natural movement (If used instead of zinc oxide). If you experience restricted movement, you may need to adjust the tape.

Can I apply the tape myself, or do I need professional help?

Many people learn to tape their own feet effectively. However, it’s beneficial to get initial guidance from a healthcare professional or a podiatrist to ensure the correct technique.

How do I know if I’m allergic to the tape?

If you experience itching, redness, swelling, or discomfort at the site of application, you might be allergic to the tape. It’s recommended to do a small patch test before fully applying the tape. Alternatively, you could apply a strip of sterile gauze under the tape on the top of the foot, where it is more likely to get irritated.

Should I wear shoes with arch support while the tape is on?

Yes, wearing shoes with proper arch support can complement the benefits of arch taping. It provides additional support and comfort, especially during prolonged standing or walking.

Can arch taping help with other foot conditions?

Arch taping can also be helpful in conditions related to overpronation, plantar fasciitis, and general foot fatigue. However, it’s important to get a specific diagnosis and treatment plan from a healthcare professional for any foot condition.

How often should I tape my feet?

The frequency of taping depends on your level of comfort and activity. Some people tape their feet daily, while others do it only during extensive walking or running. I have found that zinc oxide tape can last for 3-5 days when used in enclosed shoes and a sock is worn. 

Are there any exercises I can do alongside arch taping to help my flat feet?

Yes, combining arch taping with exercises that strengthen the arches, ankles, and lower leg muscles can be more effective. Exercises like toe curls, arch lifts, and calf raises are often recommended. Consider exercises to strengthen the tibialis posterior muscle. A physical therapist can provide a tailored exercise program.