How to apply KT Tape: Top of foot
The top of the foot consists of many bones, nerves, ligaments, and tendons that can all be affected and painful. The foot was made for stability and mobility – two distinct and naturally exclusive functions. This demand on the foot necessitates many different “pieces” to accomplish its role in movement. Most all activity of our daily lives and our athletic lives puts significant strain on the feet and can lead to different injuries.
There are varied causes for top of foot pain. This situation makes it difficult to diagnose for a non-medical professional. However, location is the most reliable determinant and can help with early detection. The following three conditions are the most common causes of pain on the top of the foot.
Tendonitis (Extensor Tendons) – Tendonitis is the most common cause of pain at the top of the foot among athletes and active individuals. The pain is generally felt near the toes and emanating into midfoot. Tendonitis is often caused by overly tight calves, tying shoes too tight, or general overuse tendonitis from repetitive movements such as running. Tendonitis is often experienced during the latter portions of training for a marathon when high mileage runs are prevalent. Running on hard surfaces, excessive hill training, and poor footwear are factors that make an individual at a higher risk for extensor tendonitis.
Fractures – Fractures are a rare but serious cause of pain on top of the foot. They are most prevalent in older individuals that remain active without proper form and diet. Fractures can also be caused by acute trauma such as kicking a door, having been stepped on, or falling. Swelling and pain occur at the fracture location, with the pain being felt during any movement and to the touch. Tarsal fractures often occur at their distal end, near the toes.
Arthritis – Arthritic conditions can cause any number of additional issues that cause pain. Spurs are often formed that then irritate the nerves. The nerves can then swell (neuroma) and become entrapped between the tarsal bones, causing severe pain during gait. Arthritis also causes a decrease in bone density and makes the individual more likely to experience fractures. Bony swellings often form at the location of arthritic joints and can easily be felt. Flat feet, genetics, and increasing age are all factors that could cause arthritis in the foot.
This KT Tape application will help to reduce pressure among the different components of the feet, increase circulation to combat inflammation, and relax the muscles associated with the pain*. The following additional tip should be followed to combat top of foot pain effectively:
• Proper footwear
• Evaluation can correction of gait problems
• Weight loss
• Variation of exercise (trade run days for swimming, cycling, yoga, etc)
• Anti-inflammatory diet
• Thorough calf stretching regimen
• Ice after activity.
The top of the foot consists of many bones, nerves, ligaments, and tendons that can all be affected and painful. Causes of pain to the top of the foot may include overuse, poorly fitting or worn out shoes, or running on uneven surfaces. KT Tape helps treat this condition by relieving pressure, relaxing the associated muscles, and increasing circulation.
What you need
2 strips of KT TAPE
1 full 25cm strip
1 full 25cm strip cut in half
Apply before activity
Apply one hour before beginning activity
Clean dirt, oils and lotions from area
After application rub tape vigorously to activate adhesive
Point toes away from shin.
Apply middle of a half strip of tape over the point of pain with 80% stretch.
Lay ends down without stretch.
Apply the middle of a second half strip higher on the foot with 80% stretch in the middle of tape.
Lay ends down without stretch.
Anchor a full strip behind the toes.
Apply the tape up the foot to the shin with 50% stretch.
Apply the last 5cm without stretch.
CAUTION: If you have skin sensitivities, cancer, or are pregnant, consult your doctor before use. Discontinue use if skin becomes irritated or sore. KT TAPE® is not a replacement for professional medical care. Warranties and remedies limited to product replacement cost. READ ALL CAUTIONS ON ENCLOSED INSTRUCTION SHEET PRIOR TO USE.