How to tape the bottom of your foot

Why shop at THYSOL:
Order before 12pm, get it sent today!
Proud supplier to the NHS & HSC
Shipping from £3.50 - Free over £50

Our feet carry us around every day, enduring constant heavy loads. When they’re strained or subjected to improper pressure, it can lead to pain in the sole of the foot. Overuse can cause inflammation of the tendon plate under the foot, which stretches from the heel to the base of the toes and supports the arch. Typically, symptoms appear in the morning after waking up or after long periods of activity. You may experience a dull ache in the heel area that can spread to the toes, sometimes with heightened sensitivity to pressure. Applying tape to the sole of the foot can help it relax, providing relief from the pain. If the pain persists, it’s advisable to seek guidance from a professional therapist who may recommend custom-made insoles or other treatments.

Christina peter

Christina’s advice when taping your foot

When you’re taping your foot, it’s crucial to use a kinesiology tape that sticks securely. Feet can get sweaty, and with all the movement, there’s a lot of friction. That’s why I recommend using CureTape Sports. This type of tape is specially designed to be extra sticky, 30% more than regular CureTape, ensuring that your tape stays in place for longer!

Christina Peter, Sports Physiotherapist and Tape Instructor for CureTape since 2003

How to tape the bottom of your foot

Tips for Effective Foot Taping:

  • Make sure you understand what’s causing the pain or discomfort
  • Check if there are any reasons why taping might not be a good idea.
  • Before you start, read the instructions carefully.
  • Choose a tape colour or print that suits your style!
  • Round of all the edges to prevent peeling.
  • Avoid stretching the tape at the beginning and end.
  • Rub the tape firmly for better adhesion; warmth helps activate the adhesive.
  • You can shower or swim with the tape on; just pat it dry gently afterward, avoiding vigorous rubbing.
  • To remove the tape easily, use body or massage oil.



Number of strips: 1.
Technique: muscle technique (slight pull).

Measuring and cutting the tape

Step 1:

how to tape painful soles - THYSOL UK

Step 2:

how to tape painful soles 2 - THYSOL UK

  1. Sit on a chair and place the sore foot over the other leg. Measure the required length of tape from the back of the heel to the ball of the foot.
  2. Cut the tape at one end about 5 cm so that you get two strips.


Applying the tape

Step 1:

how to tape painful soles 3 - THYSOL UK

Step 2:

how to tape painful soles 4 - THYSOL UK

Step 3:

how to tape painful soles 5 - THYSOL UK

  1. Tear the release paper under the two ends, remove the paper and place the two tapes – the base – in the direction of the ball of the big toe and the little toe. Apply gently.
  2. Pull toes towards you and apply the tape with a slight stretch to the bottom of the foot towards the heel.
  3. Finally, gently rub the tape in place.

Learn how to tape

Want to learn how to apply tape yourself*? We have created the ultimate guide for that! This helpful guide contains:

  • 30 taping instructions for common injuries that taping can help you with
  • 176 pages of clear written instructions
  • 200 step-by-step instructions accompanied by photo’s, illustrations and scannable video’s through QR codes

What are you waiting for? Order your copy today!

*This book is intended for people who want to tape an injury or complaint themselves. If uncertain about the complaint, consult a physiotherapist.

order curetape
tape applications
taping courses
Who are we?
THYSOL is the manufacturer of the kinesiology tape brand CureTape. As CureTape, we have been training and supplying professionals for almost 25 years. And consumers now know how to find us too! By manufacturing all our tapes in our own factory, we can guarantee the best quality!

Please note that the indicated tape applications and information on our website about the possibilities with kinesiology tape have not yet been scientifically proven. The statements and examples mentioned are based on long-term experiences of patients and trained therapists.

Contraindications not to tape: pregnancy, open wounds, broken bones, unexplained complaints, allergies and skin diseases, use of medication such as blood thinners, thrombosis and fever. Always apply tape in consultation with a specialist.