Taping for Blisters
If your feet are prone to blistering, taping may be a
lifesaver.
While you may consider duct taping an extreme, consider the
benefits of taping if you are highly susceptible to blisters.
You can tape before your event as a proactive preventive
measure or in a reactive mode after hot spots or blisters
develop. Keep in mind that the overall goal of taping is
prevention. While taping is a great skill to learn, you need to
be sure the shoes you wear are the best fit possible for your
feet. With shoes that fit well, your taping needs will
hopefully be minimal.
Below are several methods of taping the feet using duct tape or
Kinesio-Tex tape. Each method can be used with the other types
of tape mentioned earlier. Following a description of each of
these methods are descriptions of how to tape different parts
of the feet. Remember, any tape that moves or shifts is worse
than no tape at all.
Taping Basics
There are many types of tape available to try. Duct tape,
Kinesio Tex Tape, Leukotape and Micropore have become popular
with ultrarunners and adventure racers. Elastikon, HypaFix,
EnduraSports and EnduraFix tapes can be used as well. (Athletic
white tape is not well suited for taping feet.) The medical
tapes can be found at or ordered through most medical supply
stores or through Internet searches.
Types of Tape
The following tapes are available through drug stores unless
otherwise noted.
KINESIO TEX tape is made with an elastic polymer and cotton
fabric, is very thin and very porous, and has a heat activated
medical grade acrylic adhesive. It is commonly used in physical
therapy. It is a ribbed tape that stretches longitudinally.
Designed for muscle taping, it comes in 2-, 3-, and 4-inch
widths. This tape is very smooth and breathable, Be sure to use
the water-resistant type. I like this tape for most taping
techniques. Here's why:
- It has a much smoother texture and is far easier to
apply.
- It's very sticky and has a nice longitudinal stretch
and is resilient.
- It can be used on the toes, unlike Elastikon, which is
too abrasive for toes and may blister the toe next to
it.
- It's much easier to work with.
After applying, rubbing the tape briskly generates heat,
which bonds it to the skin. I prefer it on the toes now,
compared to Micropore, which was difficult to keep on.
Kinesio-Tex can be ordered through KMS, a U.S. distributor, and ZombieRunner.
DUCT TAPE is a 2-inch-wide, very sticky silver tape with a
fabric core that has excellent adhesive qualities. It does not
breathe but is very strong and tough. Buy high-quality duct
tape, which is available at any hardware store.
ELASTIKON, from Johnson & Johnson Medical Inc., is a
medium-thickness, stretchy, breathable tape that comes in 1-,
2-, 3-, and 4-inch widths. It is thicker than most tapes and
requires an edging tape like Micropore. It has a rough surface
and does not hold up well in extreme heat. Available through
ZombieRunner.
ENDURAFIX is a 2-inch breathable tape, with a removable
backing, that provides extra comfort and protection especially
to sensitive skin. It works well on toes, over hot spots, on
heels, and for anchoring tape between the toes. It is similar
to HypaFix.
ENDURASPORTS tape is breathable, and has a specially formulated
zinc-oxide heat-sensitive adhesive is triggered to ensure
secure adhesion-even with perspiration, water or cold weather.
This 1-inch tape is strong and similar to Leukotape, working
well on the balls of the feet and heels.
HYPAFIX is a 2-inch woven, breathable tape with a removable
backing. Works well on toes and between toes and around the
heels.
LEUKOTAPE P is a nonbreathable tape made by BSM Medical. It
comes in one width, 11⁄2 inch. It is strong and very sticky-a
good choice as an alternative to duct tape. It works well on
the bottom of the feet and heels. Available through
ZombieRunner.
MICROPORE is a paper tape made by 3M that comes in 1⁄2-inch and
1-inch widths. It's an excellent tape for toes. For areas other
than toes, it needs to be applied over a tape adherent base in
order to stick well.
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