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Foot Taping

Learn how kinesiology tape can help support and relieve your Achilles tendon

Follow our step-by-step kinesiology taping guide to support the Achilles tendon, relieve pain above the heel, and aid recovery — at home.

CureTape — How to tape your Achilles tendon

Would you like to learn how to tape your Achilles tendon yourself? In this guide, we explain step by step how to do it.

Achilles tendon issues are particularly common among runners, but carrying excess weight or having poor foot alignment can also trigger pain in this area. The discomfort is usually felt a few centimetres above the heel and, in some cases, the tendon may appear swollen or thickened. The taping method described below can provide active support and a degree of stability for the tendon.

In addition, it is strongly recommended to combine taping with targeted strengthening exercises for the Achilles tendon.

Jump to: Preparation  ·  Measuring & cutting  ·  Application

Benefits

This taping method may help with:

Relieve pain

Reduce strain on the irritated Achilles tendon

Support the tendon

Active stabilisation along the Achilles tendon

Reduce swelling

Gentle compression around a thickened tendon

Improve movement

More comfortable walking and running during recovery

Conditions

It can be applied for:

Achilles tendonitis

Inflammation of the Achilles tendon from overuse

Achilles tendinopathy

Chronic tendon pain and thickening above the heel

Runner’s Achilles pain

Overuse pain from running, especially on hard surfaces

Post-activity heel pain

Stiffness and soreness after prolonged standing or exercise

Video Guide

Self-taping the Achilles tendon

Tips on how to successfully tape your Achilles tendon:

Is the cause of the pain or discomfort clearly identified?

Always read the instructions carefully before you start taping.

Select the tape colour of your choice.

Do not apply any stretch at the beginning or end of the tape.

Rub the tape firmly after application to improve adhesion.

Check for any contraindications before using tape.

On average, the tape will remain in place for 3–7 days.

Showering is possible while wearing the tape.

Removing the tape is easier when using a little oil.

Preparation

Preparing to tape the Achilles tendon

Shape
1 customised I-strip.
Number of strips
1
Technique
Ligament technique (relaxing application applied with firm stretch)

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. Sit on a stool and measure the length of the tape from the bottom of the heel up to the midpoint of the calf. Keep in mind that the tape will become noticeably longer once stretched during application.

Application

Applying the tape to the Achilles tendon

Step2

Anchor at the heel

  1. Place the anchor at the bottom of the heel without applying any stretch.
  2. Peel off the backing paper, leaving the final centimetre attached.
  3. Slightly bend the affected leg and pull your toes upwards.

Step3

Apply with strong stretch

  1. Apply the tape firmly over the Achilles tendon with a strong stretch, keeping it smooth and wrinkle-free.
  2. From the middle of the calf, gradually reduce the tension and finish without stretch at the back of the knee.

Step4

Avoid the knee crease

  1. Do not let the tape end in the crease of the knee, as the skin in this area is sensitive and may become irritated.

Step5

Secure and activate

  1. Secure the tape by rubbing it vigorously to activate the adhesive.
  2. Combine taping with targeted strengthening exercises for the best long-term result.

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Christina’s advice on Achilles tendon taping

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.

For these self-taping instructions, I have selected applications that are straightforward to perform on your own. To ensure the treatment is carried out safely, I share practical tips to keep in mind before, during and after applying the tape. These recommendations are drawn from my many years of clinical experience. For a quicker recovery, combine taping with specific exercises for the Achilles tendon. If your symptoms persist, always seek advice from a physiotherapist or your GP.

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.