How to Wrap Foot for Top of Foot Pain?

How to Wrap Foot for Top of Foot Pain? If you plan to wrap your foot for a top of foot pain, make sure your feet are dry and clean. You can wrap the tape around the ball of your foot and cut it. Then, place a strip of tape around your heel to connect each end of the tape at the ball of your foot. Put a second strip around your heel’s back.  

Wrapping your foot for top of foot pain can be beneficial to relieve it. It is a non-invasive and simple treatment for ankle and foot conditions.                                 

It can effectively enhance blood flow, reduce pain, and offer support to your foot. You may wrap your foot with physiotherapy tape. 

Why should you wrap your foot for top of foot pain? 

Wrapping your foot is used in physical therapy to protect your joints, muscles, bones, and tendons from further pain and strain. It also helps to protect your feet from injury. 

It is also usually done for athletes to manage impact and strain during sports. Foot wrapping is beneficial if you have injuries since it lowers the pain, offers stability, and helps in normal movement.  

Do you want to know How to Wrap Foot for Plantar Fasciitis with Ace Bandage, then read out the guide on this link.

How to wrap your foot? (How to Wrap Foot for Top of Foot Pain)

If you plan to wrap your foot for top of foot pain, follow the steps below. 

1. Wrap a tape around your foot’s ball, then cut the tape.

2. Place a strip around your heel and connect the ends of the strip to the tape at the ball of your foot.

3. Put a second strip around your heel’s back. Pull the ends across your foot sole. The sole of your foot can have an X shape. 

4. Cut pieces of tape to match your foot’s width. Put it across the sole of your foot horizontally, so the X shape is covered, and no skin is visible except near your toes. 

5. Press the tape to ensure it’s smooth around your foot.

6. Remove the tape before bed each night.

How wrapping your foot can help with foot conditions?

Wrapping your foot can be beneficial if you have an injury, ankle, or foot condition. Taping your foot can be helpful for foot conditions like ankle instability, plantar fasciitis, turf toe, bunions, Achilles tendonitis, and tibialis posterior dysfunction. 

1. Ankle instability

Severe ankle instability is described as ankle looseness as you walk or do different activities. This condition may be developed due to repeated ankle sprains that have overstretched the ligaments and muscles around your ankle.

Physical therapy is advisable for ankle instability. Wrapping your ankle can support and protect the joint. Taping your ankle can also help:

  • Enhance gait
  • Avoid ankle from rolling, improving instability and avoid further joint damage
  • Lowers the pain from rolling 

2. Plantar fasciitis

The plantar fascia is found along the bottom of your foot. It supports your arch, and once it becomes inflamed, it can lead to stabbing pains called plantar fasciitis. 

Taping your foot for plantar fasciitis can help relieve pain. It also lets the fascia heal and avoid further damage. Wrapping the foot can also reduce the movement and stretch of the plantar fascia. 

3. Turf toe

Turf toe is usually developed among athletes who move on hard surfaces, including footballers, ice skaters, or sprinters. This condition is a sprain on your big toe joint. 

The sprain may occur if the heel is lifted, making the toe hyper-extended on the flat ground. By wrapping the turf, the joint motion will be restricted. 

It can help to improve gait and stabilization. It also offers protection to the toe joint and your foot. 

4. Bunions

This foot condition is a bone protrusion near the big toe caused by a loose metatarsal joint that causes misalignment of the bones of your toes and foot. A bunion is painful and may restrict you from performing specific activities. 

It can be challenging to wear shoes when you have bunions. Well, wrapping with bunions can enhance gait and avoid further foot deformity. It can reduce the pain by improving lymphatic drainage. 

5. Achilles tendonitis

This foot condition can be developed due to overuse of the Achilles tendon, located between the heel and calf. Those with flat arches are more likely to develop this foot problem. 

Taping your Achilles tendon can reduce inflammation and relieve pain as you walk. It also helps to avoid further strain and overuse.

6. Tibialis posterior dysfunction

Your tibialis posterior muscle stabilizes the tendon in the lower leg. It is essential to invert and flex your ankle. 

This tendon also supports your foot’s arch. If it becomes torn and inflamed during a fall or physical activity, it can lead to pain and difficulty walking. If left untreated, tibialis posterior dysfunction can result in arch collapse.

With physical therapy, wrapping your tibialis posterior can help relieve pain. It also helps to reduce swelling in the feet and legs. Additionally, it can avoid arch collapse by supporting the arch and ankle. 

Can wrapping your foot heal foot pain? 

Using physiotherapy tape to wrap your foot can help heal your foot condition. It can help in the recovery of your ankle or foot injury. 

It helps recovery through supporting the tendons, muscles, or ligaments around your injury. Taping can also enhance the blood flow in the affected area.

It is beneficial to improve gait and reduce pain, avoiding further injury due to poor alignment. You can seek the help of a professional when wrapping your foot for a top of foot pain.

What are other treatments for foot pain? 

Aside from wrapping your foot for a top of foot pain, you can also consider the following tips to treat your foot condition.

  • Apply ice to your foot injury for about 15 to 20 minutes every three hours
  • Take a rest to heal your foot pain
  • Elevation and compression 


Generally, wrapping your foot for top of foot pain helps relieve the pain. It also helps to reduce the development of foot conditions like plantar fasciitis. 

If you want guidance for your foot health, you can read our post about foot and ankle pain solutions

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