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How to Tape Your Arches for Flat Feet

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When you are dealing with problems with your arches, it can lead to several different health concerns for the feet and lower body. There are a few treatment options, but one that you may want to consider, whether the flat feet are causing plantar fasciitis or over-pronation, or another issue of the foot, is taping.


Applying the tape in a certain way can properly help you gain some stabilization to the foot, which will help alleviate some of the pain and make you feel better overall. But you need to tape the foot properly so that it can support the arch and keep you safe.


Let’s take a closer look at how you can tape our arches for flat feet.

Why Tape Your Arches for Flat Feet?

How to Tape Your Arches for Flat Feet

Before we dive into some of the different methods that you can use for taping your arches, we need to take a closer look at some of the reasons why you would consider taping them in the first place. Does taping the arches actually help with overpronation and other issues with the foot, or is there really any point in doing it in the first place?


When you choose to tape the foot, you will wear a special type of tape around the arches and the ankle. This may seem a little silly to do, but it will really provide some of the support that the arches of the foot need, stabilizing the plantar fascia and the arch, and providing you with more stability and help when you want to walk around during the day.


When the arch starts to flatten out and fall, you may find that some of the stability in the feet will go down. This can take away your balance and make it harder to walk around and get things done.


When you decide to tape your feet, you will be able to regain that stability, feel better and provide some of the support that your feet need.


Taping Techniques for Flat Feet


There are two types of tapes that you can choose to use when you want to work on your flat feet for overpronation. You can choose to go with athletic tape or kinesiology tape.


There are some differences between the two types of tape and how you are able to utilize them. Let’s dive in and see what the similarities and differences are and how you can use them for your needs.


Athletic Tape is one of the Flat Foot Treatments


First, we will look at how to tape your arch for flat feet with the use of athletic tape. This is going to be a thick, non-elastic tape that is good for providing compression and supporting the joints.


It will provide a good deal of rigid support, which can be nice when you are looking to play sports or need to be on the move most of the time. Many choose to work with athletic tape to help support their feet.

To apply the athletic tape, you will be able to do the following steps:


  • Make sure your feet and hands are clean and dry, with no lotions, creams, oils, or powders.
  • You will need a roll of Leukotape P  tape (very sticky and does not stretch), Cover-roll tape, and a pair of scissors.
  • Begin cutting a piece of cover-roll tape that will fit or cover the bottom mid-foot area over to the top of the foot and then apply it again from the bottom of the mid-foot to the top of the foot.
  • Next, apply the Leukotape P  tape to the bottom of the midfoot and pull and stretch the Leukotape P tape up in order to pull the arch up.

As you do this, you may find that you would like a bit more compression on that part of the foot. If this is true for you, just take an additional piece of tape and wrap it over the top of the foot.

taping your arches for flat feet
How to Tape Your Arches for Flat Feet

One of the Techniques for Flat Feet is Kinesiology Tape.

In addition to the athletic tape that we talked about above, you can choose to go with kinesiology tape to help with the overpronation. This tape is going to be used for many of the same purposes as athletic tape, but it does have some more benefits that can make it a good choice as well.


For example, it is made out of an elastic material, which helps you to stretch it over the different muscle groups as needed. The porous surface will help to reduce the buildup of sweat, which can make it better if you need to wear it all day long or if you have some high-intensity activities to enjoy.


Some of the steps that you can use to apply this tape include:


  • Make sure that the foot is dry and clean so that the tape will stick to it for longer. the only thing that you need for this tape is the tape itself. Pick out ones with two-inch thicknesses for the best results.
  • You can attach the end of one of these strips to the ball of the foot with 0% stretch. You can apply 80% stretch so that it goes across the length of the foot, all the way to the heel. Attach the rest of it along the back of the heel, using the 0% stretch.
  • Attach the second piece of tape right above the ankle bone. You will want to apply 80% stretch and wrap around the arch of the foot, going back up to the other side of the ankle too.
  • Apply some friction to the tape to make it stick better. You can add another strip of tape to the arch and the ankle, overlapping the other strips. You can leave the tape for up to 48 hours.

For those who would like to tape up the foot, but are worried that it is going to be too rigid and hard to move around, this tape is going to be the best. The elasticity will make a difference and allow you to have the support you need, without having to worry about it being too tight or limiting your mobility.

The Benefits of Taping

the benefits of taping flat feet

While it may seem a bit strange to tape your feet, you may find that there are a number of benefits to choosing this method for your needs. Taping will sometimes provide you with a wide range of benefits, especially if you are dealing with overpronation of the foot.


Some of the benefits that you can enjoy when it comes to taping your flat feet include:


  • Can help boost your athletic performance because you are able to keep the feet in place.
  • Can be a great tool to prevent injuries along the way.
  • Is effective at improving circulation throughout the foot.
  • Provides pain relief from a lot of different conditions of the foot when it comes to the heel and the arches.
  • Can stabilize the healing ligaments.

If you are dealing with pain due to flat arches and overpronation, then it is a good idea to consider whether taping, using some of the methods we talked about above, is the right option for you.

Supporting Your Flat Feet

Taping can be a great option to help your feet feel comfortable when dealing with problems associated with flat feet. If you are considering orthotics, try  one of the taping techniques above  first to confirm that increasing the arches will help. 


At Bilt Labs, we are here to provide you with some of the best solutions to protect your feet and start the journey toward healthy feet. We have worked with many patients throughout the years and are proud to offer the best flat feet custom orthotics for you to choose from.


Our flat feet custom orthotics provide the necessary support to the arches of your feet, restore proper alignment, and reduce strain on the muscles, tendons, and joints.

 

They do this by:

 

  1. Restoring Proper Foot Arch: Custom orthotics are designed to match the unique contours of your feet, providing the exact amount of support needed to lift the fallen arches and restore a more natural alignment.
  2. Relieving Foot Strain: By reducing the stress on the muscles and tendons in your feet, custom orthotics can effectively alleviate pain and discomfort caused by flat feet.
  3. Improving Gait and Balance: Proper foot alignment contributes to better balance and a more efficient gait pattern, reducing the risk of injuries and enhancing overall mobility.
  4. Prevents Overuse Injuries: Custom orthotics can help prevent overuse injuries that can arise from prolonged standing or activities that place strain on the feet.
  5. Enhancing Athletic Performance: For athletes, custom orthotics can provide additional support and stability, improving performance and reducing the risk of foot-related injuries.

Custom orthotics are a highly effective and personalized treatment option for flat feet, offering significant pain relief, improved foot function, and enhanced overall well-being.


Trust us to help you order custom orthotics online and see the best results. Take our free analysis today to help determine what type of orthotics will be best for your feet!

People also ask:

Should you wear arch supports if you have flat feet?

Whether you need arch support with flat feet depends on your pain level. While not mandatory for pain-free flat feet, they can still offer benefits like improved posture and stability. If you experience pain, especially heel or arch pain, arch support can significantly reduce it by redistributing weight and supporting the plantar fascia. Ultimately, the best way to determine if arch support is right for you is to consult with a podiatrist or other healthcare professional. They can assess your flat feet, evaluate your pain levels, and recommend the most appropriate solution based on your individual needs.

Can you rebuild arches in flat feet?

Unfortunately, rebuilding the arch in flat feet is not possible. However, you can strengthen the muscles and tendons surrounding the arch, which can improve its function and reduce pain. This can be achieved through exercises, arch supports, and proper footwear. While the physical arch may not fully reform, these measures can significantly enhance foot health and comfort.

What arch is best for flat feet?

For flat feet, a low arch support is generally recommended. This means the arch of the insole is subtle, providing gentle lift and support without forcing an unnatural position. It helps distribute weight evenly across the foot, reducing strain on the plantar fascia and alleviating pain. While some may find a medium arch comfortable, it's crucial to avoid high arch supports, as these can further contribute to discomfort and potentially worsen symptoms. Ultimately, the ideal arch height depends on the individual's foot structure and pain level, so consulting a podiatrist or foot specialist for a personalized assessment is recommended.

How do you put KT tape on the arch of your foot?

Make sure that the foot is dry and clean so that the tape will stick to it for longer. the only thing that you need for this tape is the tape itself. Pick out ones with two-inch thicknesses for the best results. You can attach the end of one of these strips to the ball of the foot with 0% stretch. You can apply 80% stretch so that it goes across the length of the foot, all the way to the heel. Attach the rest of it along the back of the heel, using the 0% stretch. Attach the second piece of tape right above the ankle bone. You will want to apply 80% stretch and wrap around the arch of the foot, going back up to the other side of the ankle too. Apply some friction to the tape to make it stick better. You can add another strip of tape to the arch and the ankle, overlapping the other strips. You can leave the tape for up to 48 hours.

What should I avoid if I have flat feet?

If you have flat feet, there are certain activities and footwear to avoid: 1. High-impact activities: Running, jumping, and other high-impact sports can stress your feet and worsen pain. Choose low-impact alternatives like swimming or cycling. 2. Flip flops and sandals: These offer minimal support and can aggravate flat feet. Opt for shoes with proper arch support and cushioning. 3. Tight-fitting shoes: Shoes that squeeze your feet can restrict movement and exacerbate pain. Choose shoes with ample space and good fit for your foot type. 4. Standing or walking for extended periods: This can put strain on your feet and arches. Take breaks to sit or elevate your feet regularly. 5. Ignoring pain: If you experience pain, don't ignore it. Ignoring it can worsen the problem and lead to further complications. Consult a podiatrist or health professional for help.

Disclaimer: The information provided in this article is intended for general informational purposes only and should not be construed as medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any decisions about your health. If you have any questions about your health or are experiencing any medical problems, please contact your doctor or other healthcare provider immediately. Do not delay seeking medical attention based on the information provided in this article.