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Foot Taping

Learn how to relieve inner foot and shin pain with kinesiology tape

Follow our step-by-step kinesiology taping guide — at home.

CureTape — How to tape inner foot and shin pain

Do you want to know how to easily tape the inside of your foot? In this article, we’ll explain step by step how you can do it yourself.

The posterior tibial muscle (tibialis posterior) runs between the shinbone and the calf bone, starting just below the knee and extending along the inside of the ankle to the sole of the foot. This muscle is responsible for supporting the arch, lowering the foot, and rotating it inward. When overused, it can cause pain on the inner side of the foot, sometimes radiating to the back of the ankle or up into the shin. The most common cause is excessive training load, but poor foot posture can also lead to pain. If symptoms persist, you should consult a doctor, physiotherapist, or podiatrist.

Jump to: Preparation  ·  Measuring & cutting  ·  Application

Benefits

This taping method may help with:

Relieve pain

Reduce tension and discomfort in the affected area

Support the tissue

Gentle stabilisation during movement and recovery

Improve movement

More comfortable daily activities during recovery

Support recovery

Allow overloaded tissue to recover while staying active

Conditions

It can be applied for:

Overuse complaints

Pain from repetitive strain or prolonged activity

Acute injury support

Additional stability after sudden strain or sprain

Sports-related pain

Support during training and return to sport

Daily discomfort

Relief during walking, standing, or daily tasks

Video Guide

Taping the inside of your foot yourself

Tips for a successful taping treatment:

Is the cause of the pain or discomfort clear?

Read the taping instructions carefully before you start.

Pick the tape color you prefer.

Do not stretch the tape at the beginning or end.

Rub the tape well to activate the adhesive.

Check for any contraindications before taping.

On average, the tape lasts 3 to 7 days on the skin.

You can shower while wearing the tape.

Removing the tape is easier with a bit of oil.

Preparation

Preparation for taping the inside of your foot

Shape
1 custom-cut I-tape
Number of strips
1.
Technique
muscle technique (relaxing tape applied with light stretch).

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. Sit on a stool with the sore leg slightly bent.
  2. Measure the length of the tape from the sole of the foot up to just below the knee.

Application

Applying the tape to the inside of the foot

Step2

Step 2

  1. Start by placing the anchor of the tape underneath the arch of your foot without applying any stretch.
  2. Apply the tape using a light pull as you wrap it behind the inside of your ankle.

Step3

Step 3

  1. Continue laying the tape upward along the inner edge of your shinbone, ending just beneath the inside of your knee.
  2. Rub the entire strip gently to activate the adhesive and ensure it sticks properly.

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Christina’s advice for taping inner foot pain

When taping your foot, using a kinesiology tape that stays firmly in place is crucial, as sweat, movement, and friction from shoes can easily cause standard tape to loosen. That is why I personally recommend CureTape Sports; its 30% stronger adhesion ensures it stays on much longer during daily activities and sports.

To help you get the best results, I have selected practical, easy-to-follow self-taping applications alongside a few valuable tips from clinical experience. For an optimal recovery, remember to combine this taping with specific exercises for your injury, and always consult a physiotherapist or GP if your symptoms persist.

In the self-taping instructions, I’ve chosen applications that are easy to apply on your own. To make sure the treatment is safe, I share practical tips you should keep in mind before, during, and after taping. These are based on my many years of experience in practice. If your symptoms persist, always consult a physiotherapist or doctor.

Christina Peter

Christina Peter
Physiotherapist & Taping Instructor

Christina Peter

Disclaimer: Please note: the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The stated claims are based primarily on extensive experience from therapists and users of CureTape® products. No rights can be derived from the content on this website.

Contraindications for not using tape: pregnancy, open wounds, bone fractures, unexplained complaints, allergies and skin conditions, medication use such as blood thinners, thrombosis, and fever. Always consult a medical professional if in doubt.