# Strapping and taping > Strapping and taping means applying adhesive tape to the foot or ankle to support a joint or limit its movement. It can lower the risk of ankle sprains and ease heel pain in the short term, usually alongside exercise and stretching, but it isn't a cure. Guide in [Treatments](https://footanklelowerlimb.com.au/learn/topics/treatments), from Foot Ankle Lower Limb: https://footanklelowerlimb.com.au/learn/strapping-and-taping Reviewed by Andrew Schox, BSc(Hons) PGradDipPod MPod (Podiatrist) on 27 October 2026. Next review by 27 October 2027. - **Tape supports a joint.** It holds up your arch or limits ankle movement; it isn't a cure. - **It can lower the risk of ankle sprains,** especially if you play sport. - **For heel pain it's one part of a plan,** alongside stretching, footwear advice and exercise. - **Skin irritation is the main risk,** so check your skin and take the tape off if it bothers you. - **Get the technique shown to you** by a podiatrist or physiotherapist first. ## What is strapping and taping, and how does it work? Strapping and taping means putting adhesive tape on your foot or ankle to support a joint or limit how far it moves [1]. The tape can be rigid (non-elastic) or elastic, like kinesiology tape [1]. Rigid tape works mostly mechanically. Low Dye taping (a method used for heel pain) supports the arch so it flattens less [2], and ankle taping is thought to limit movement that strains the ligaments [3]. Elastic tape is unlikely to give enough support for an unstable ankle [1]. Other suggested effects, such as easing pain or improving your sense of joint position, are less certain [1]. Think of taping as short-term support, not a cure. ## What is it used for, and how well does it work? **Ankle sprains** have the strongest support. Tape or a brace with exercise gives better results than at least 4 weeks in a cast [1], and lowers the risk of a first sprain and of sprains coming back, especially if you play sport [1]. Kinesiology tape on a fresh sprain seems to help only with short-term use, about 3–5 days [4]. **Plantar heel pain** (pain under the heel): Low Dye taping can ease pain and improve quality of life compared with a dummy treatment, but it has no advantage over other treatments, so it works best as an add-on [5]. It can give short-term relief [6], though sometimes it doesn't reduce pain and it can't heal the problem [7]. Kinesiology tape alongside rehabilitation may also help, but this is preliminary [8]. **Long-lasting problems:** for chronic muscle and joint pain in adults, kinesiology tape hasn't been shown to beat other approaches [9]. For an ankle that keeps giving way, supports alone aren't a good main strategy [10]. It isn't clear yet whether taping helps tendon pain, so don't assume it will. ## Is strapping and taping right for me? Some people should take care with tape. It's unsuitable if you have a skin allergy [11]. After an ankle injury, see your GP or a podiatrist before you tape it, so a broken bone isn't missed [1]. It isn't clear yet how well taping suits children or older adults [12], so ask a podiatrist before taping a child's foot or ankle. > [!see] If you have reduced feeling, poor circulation or fragile skin > Talk to a podiatrist before using tape. The same goes for eczema, psoriasis, skin ulcers or swollen legs, as tape may not suit you [6]. ## What happens when I have it done? A podiatrist or physiotherapist will clean and dry your skin first, usually with non-moisturising soap [2]. For Low Dye taping they use zinc oxide tape, usually about 2.5 cm wide, applied with some tension so it doesn't wrinkle. It covers the sole from the ball of your foot to your heel to support the plantar fascia (the band of tissue under your foot) [2][7]. Wear time is usually a few days: advice ranges from 2–3 days to 3 to 5 days, as long as it's comfortable and you have no reaction [6][7]. Left on longer, it won't work as well [6]. How many sessions you need isn't clear, so follow your clinician's advice. A rigid, multi-strip Low Dye usually needs a clinician to apply it, although some ready-made tapes may be used at home [13]. Results depend more on technique than they do with shoe inserts [11], so have someone show you before you try it yourself. ## Are there risks or side effects? The most common risk is skin irritation or allergy, especially to zinc oxide tape [6]. Allergic reactions are rare [7]. Check the skin around the tape for redness or itching [2]. Take the tape off gently if you notice either, and straight away if it causes discomfort or pins and needles [6]. For sensitive skin or longer use, ask about hypoallergenic tape [2]. Taping may also cause new overuse injuries [11]. When tape or a brace is used to prevent ankle sprains, side effects are rare [1]. ## How does it compare with other options? After an ankle sprain, tape or a brace with exercise gives better results than a cast, and any proper ankle support beats a compression bandage or tubigrip [1]. A brace tends to give better results than sports tape or kinesiology tape [1], though which is better isn't clearly settled [3]. A brace is also easier to take off and put back on in the early days [3]. For preventing sprains, choosing between a brace and tape is a personal choice based on ease of use and cost [1]. For heel pain, taping beats a dummy treatment but not other treatments, so it's best alongside stretching and education, not instead of them [5][2]. ## When to see a podiatrist Ask a podiatrist or physiotherapist about taping if you have heel pain or ankle sprains and want to know whether it suits you; it works best alongside stretching, footwear advice and exercise. See a podiatrist if a skin reaction doesn't settle after you take the tape off, if pain isn't improving, or if sprains keep coming back. See your GP or a podiatrist the same day if: - you have diabetes and notice a wound, sore, blister or colour change on your foot; - redness, heat, swelling or pus is spreading in your foot or ankle; - your foot or ankle is hot, red or very swollen, or the pain is severe [14]; - you can't put weight on your foot after an injury, or the injury was sudden or high-impact [14]; - you have a strong skin reaction to the tape. For urgent advice when it isn't an emergency, call healthdirect on 1800 022 222 (24 hours a day), or go to a Medicare Urgent Care Clinic. Go to the nearest emergency department if your ankle is at an odd angle or badly out of shape after an injury [15][16]. Call 000 and ask for an ambulance if a bone is sticking out through the skin [15]. ## Common questions ### Can I tape my own ankle or foot at home? It's best to have a podiatrist or physiotherapist show you first, because how well tape works depends on how it's applied. At home, apply it smoothly with enough tension to avoid wrinkles, and don't wrap it tightly all the way round your foot. Remove it if it becomes uncomfortable, and ask your podiatrist if you have any problems. ### Can I shower or swim with tape on? Some people keep the tape dry in the bath or shower; others let it get wet and then dry it out. It stays in place longer if you keep it dry. If it does get wet, let it dry fully. If you have any problems with the tape, ask your podiatrist. ### Is kinesiology tape better than rigid tape? It depends on what you need it for. Rigid (non-elastic) tape is the type used to hold up the arch or limit ankle movement, while elastic kinesiology tape is less likely to give firm support. A podiatrist or physiotherapist can help you choose a tape that matches your goal. ## Further reading - [Strapping and taping on Clindice](https://clindice.com/strapping-and-taping) - [Plantar fasciitis taping – Rotherham Doncaster and South Humber NHS Foundation Trust (RDaSH)](https://www.rdash.nhs.uk/services/podiatry-foot-protection/musculoskeletal-foot-care/plantar-fasciitis-taping/), NHS - [Royal Orthopaedic Hospital - Low Dye Taping for Plantar Heel Pain](https://roh.nhs.uk/services-information/foot-and-ankle/low-dye-taping-for-plantar-heel-pain-new), NHS - [Low Dye Plantar Fascia Taping](https://msk-bexley.nhs.uk/conditions/foot-and-ankle-pain/low-dye-plantar-fascia-taping), NHS ## Sources 1. Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline · Vuurberg G, Hoorntje A, Wink LM et al. · British Journal of Sports Medicine · 2018. https://doi.org/10.1136/bjsports-2017-098106 2. Low Dye Taping for Plantar Heel Pain · Mallard A · Royal Orthopaedic Hospital. https://roh.nhs.uk/services-information/foot-and-ankle/low-dye-taping-for-plantar-heel-pain-new 3. Biomechanical and Neuromuscular Effects of Ankle Taping and Bracing · Wilkerson GB · Journal of Athletic Training · 2002. https://pmc.ncbi.nlm.nih.gov/articles/PMC164375/ 4. Is Kinesio taping an effective approach for acute ankle sprains? A systematic review and meta-analysis · Zuo H, Zhang M, Chen P et al. · EFORT Open Reviews · 2026. https://doi.org/10.1530/eor-2025-0034 5. Effectiveness of low-dye taping in the treatment of patients with plantar fasciitis: A systematic review and meta-analysis · Zhang L, Chen L, Zhang X et al. · Medicine · 2026. https://doi.org/10.1097/md.0000000000046770 6. Low Dye Plantar Fascia Taping · NHS. https://msk-bexley.nhs.uk/conditions/foot-and-ankle-pain/low-dye-plantar-fascia-taping 7. Plantar fasciitis taping · NHS. https://www.rdash.nhs.uk/services/podiatry-foot-protection/musculoskeletal-foot-care/plantar-fasciitis-taping/ 8. Clinical efficacy of athletic taping-assisted physiotherapy for plantar fasciitis: A systematic evaluation and meta-analysis · Song W, Huang Q, Jiang Z · Foot and Ankle Surgery · 2026. https://doi.org/10.1016/j.fas.2025.05.013 9. Kinesio taping in musculoskeletal pain and disability that lasts for more than 4 weeks: is it time to peel off the tape and throw it out with the sweat? A systematic review with meta-analysis focused on pain and also methods of tape application · Lim ECW, Tay MGX · British Journal of Sports Medicine · 2015. https://doi.org/10.1136/bjsports-2014-094151 10. Do External Supports Improve Dynamic Balance in Patients with Chronic Ankle Instability? A Network Meta-analysis · Tsikopoulos K, Sidiropoulos K, Kitridis D et al. · Clinical Orthopaedics and Related Research · 2020. https://doi.org/10.1097/corr.0000000000000946 11. Effects of taping techniques on arch deformation in adults with pes planus: A meta-analysis · Tang M, Wang L, You Y et al. · PloS One · 2021. https://doi.org/10.1371/journal.pone.0253567 12. Do biomechanical foot-based interventions reduce patellofemoral joint loads in adults with and without patellofemoral pain or osteoarthritis? A systematic review and meta-analysis · Kayll SA, Hinman RS, Bryant AL et al. · British Journal of Sports Medicine · 2023. https://doi.org/10.1136/bjsports-2022-106542 13. For plantar taping, direction of elasticity matters · Bruening DA, Messick CL, Waid DC et al. · Scientific Reports · 2023. https://doi.org/10.1038/s41598-023-50169-2 14. Foot and ankle pain · Mersey Care NHS Foundation Trust. https://www.merseycare.nhs.uk/foot-and-ankle-pain 15. Broken ankle · NHS. https://www.nhs.uk/conditions/broken-ankle/ 16. Ankle or foot injury (acute) · NSW Government. https://www.health.nsw.gov.au/outpatients/referrals/Pages/foot-injury-adult.aspx --- This page is general information, not a diagnosis or a treatment plan for you. For advice about your own feet or legs, see a podiatrist or your doctor. In an emergency, call 000.