How to tape & strap dropped arches

Updated April 17, 2017

Dropped or fallen arches are also referred to as flat feet. As the arch drops, the ligaments and muscles in the feet become misaligned, resulting in significant mechanical disadvantage. Flat feet can not only cause pain in the feet and ankles, but problems can arise in the knee and back -- in some cases even leading to scoliosis. As of 2011, approximately 20 per cent of the population suffers from flat feet. Applying a tape strapping to your feet can lift the arches and help reduce painful symptoms.

Attach the adhesive tape to the underside of your foot, just behind the ball of your little toe. Stick the tape along the length of your foot with the outer edge of the tape running along the outside of your foot.

Wrap the tape behind your heel before pulling it tightly toward the inside of your foot. Secure it just behind the ball of your big toe. Cut the tape and ensure it is tightly sealed to your skin.

Repeat the process with a second piece of tape, overlapping by about half its width.

Stick a piece of elastoplast across the sole of your feet, just bellow the ball of your foot -- connecting the two ends of the tape.

Wrap two or three additional pieces of elastoplast, overlapping them by 3/4 of an inch, until they cover the sole of your foot back to the middle of your heel.

Cut two small pieces of adhesive tape and apply them over the ends of the original tape strapping (behind the balls of your big and little toes) to securely anchor the whole strapping to your foot.

Repeat the process on the opposite foot if required.


Ensure the tape and elastoplast are wrinkle-free to prevent blisters from forming.

Things You'll Need

  • 1 1/2-inch adhesive medical tape
  • Three or four 3-inch elastoplasts
  • Scissors
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About the Author

Joe Faulkner-Edwards has been a freelancer for the BBC since 2008. He writes and researches innovative new factual entertainment formats and output-related material for BBC Online. Faulkner-Edwards is also a health and fitness expert. His health and lifestyle articles have been featured in "The Leeds Student" newspaper. He holds a Bachelor of Arts in broadcasting from the University of Leeds.