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Foot Taping

Learn how to tape shin splints or foot drop with kinesiology tape

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

CureTape — How to tape shin splints or foot drop

Want to learn how to tape for shin pain or drop foot by yourself?

This article will walk you through the process, step by step.

The tibialis anterior is a muscle found along the front and outer edge of the lower leg. It runs down over the shin, crosses the inside of the ankle, and attaches near the arch on the inside of the foot. Because it helps lift the foot while walking, it’s often referred to as the “foot lifter.”

This muscle is active every time you take a step. However, activities like unusually long walks or extended periods of standing or running can place too much strain on it. When overused, the tibialis anterior becomes tight, painful, and sensitive to pressure, especially when you try to lift your foot. If the muscle weakens or stops functioning properly, it can lead to a condition known as drop foot, where lifting the front of the foot becomes difficult.

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

How to tape your shin or foot yourself

Tips for effective taping when dealing with shin pain or drop foot

Make sure you understand what’s causing your pain or discomfort.

Read through the taping instructions carefully before starting.

Pick a tape color you like — the color doesn’t affect the result, but it can make the process more enjoyable.

Do not stretch the tape at the start or end of the strip.

Rub the tape gently after applying it to help it stick properly.

Check if there are any reasons why taping might not be suitable for you (such as skin conditions or poor circulation).

The tape will usually stay in place for around 3 to 7 days.

It’s safe to shower while wearing the tape.

To remove the tape more easily, use a bit of body oil or tape remover.

Preparation

Preparing to tape for shin pain or drop foot

Shape
1 custom-cut I-strip
Number of strips
1.
Technique
muscle taping (relaxing tape applied with light tension)

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. Sit on a stool with the affected leg slightly bent.
  2. Measure a strip of tape starting from the sole of your foot, running diagonally across the ankle, and ending at the outside of your knee.

Application

Applying the tape to the shin or foot

Step2

Step 2

  1. Anchor the base of the tape just below the ball of the big toe, without applying any stretch.

Step3

Step 3

  1. Slightly extend the knee and guide the tape diagonally across the top of the ankle toward the outer edge of the shin, using light tension.

Step4

Step 4

  1. Continue taping along the outer border of the shinbone, finishing at the outside of the knee.
  2. Rub the entire tape strip gently to ensure proper adhesion.

Instructions for taping drop foot

If the tibialis anterior muscle is not functioning properly, it may result in a condition known as drop foot, where lifting the front part of the foot becomes difficult or impossible. In this case, the taping direction should be reversed. Start by applying the tape on the outside of the knee and guide it downward, finishing underneath the big toe. This taping method helps to stimulate and support the weakened muscle.

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Christina’s advice on taping for shin pain or drop foot

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 these self-taping instructions, I’ve selected techniques that are simple to apply on your own. To ensure the taping process is safe and effective, I’ve included some practical tips to keep in mind before, during, and after applying the tape. These recommendations come from years of hands-on experience. If your symptoms continue or get worse, always consult a physical therapist or healthcare provider.

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.