How To Put Tape On Sweaty Feet

I worked the assistance station at Umstead 100, fixing runners' feet.

Taping may exist required to forbid blisters or if they occur anyway, to aid treat them. Different tapes have dissimilar properties, and it'due south best to proceeds experience with different tapes earlier using them in a race. Fifty-fifty putting a piece of tape on the edge of your hand will requite you an idea of how well it stick and how flexible it is.

1 Full general Taping Tips
2 How taping helps
3 Tapes
4 Blister Supplies
5 How to tape a blister
- v.1 General Principles
- v.two Partially blistered toe
- 5.3 Completely blistered toe
- v.4 Between the toes
  - 5.4.1 Luxury
  - 5.4.2 Rapid
- 5.5 Side of the big toe
- 5.6 Sides of heel
  - 5.6.i Rapid
  - 5.6.ii Luxury
- 5.seven Side of ball
- 5.8 Under the brawl
- v.9 Under the heel
- 5.10 Back of the heel and Achilles
  - 5.10.ane Rapid
  - v.10.2 Luxury
six Pre-Taping
- 6.1 Advantages of pre-taping
- 6.2 Disadvantages of pre-taping
- half-dozen.iii Approaches to pre-taping
- half dozen.iv Tapes for pre-taping
7 Also Run into
eight References

ane General Taping Tips

Practice taping for your grooming runs – remember The Golden Dominion of Racing
Remember your feet may swell so avoid taping also tightly.
If yous get a blister, taping can prevent information technology getting worse and can relieve the pain.
Taping a blister can create more pressure on the blister if washed incorrectly.
You tin tape a blister with or without popping it. Popping a cicatrice is a bad idea, just sometimes it's necessary if the cicatrice volition spread.
Taping should be a last resort; try to fix the underlying problem outset.

2 How taping helps

Taping can help in several different ways:

Taping can human activity as another layer, so that your socks move confronting the tape, not against your peel. This can reduce the friction on your skin, but the sheering forces remain. A tape with a smoothen texture is best for this.
Taping can spread the sheering forces, so that instead of being concentrated in one spot, similar the brawl of your foot, it is spread over a wider expanse. You need an inflexible tape for this, and sometimes a niggling tension when applying the tape.
A variation of #2 above is to employ the tape to stabilize a punctured or open blister. Fifty-fifty slight motion of the detached pare over the underlying flesh can exist painful, and a layer of tape and help prevent this.
Information technology is possible to change the shape of your pes slightly by applying the tape with some tension. I commonly only do this when taping blistered toes. This requires an inflexible tape and only the right amount of tension; too much will cause more problems.
Tape can be used to prevent dirt entering a punctured or open blister, which may limit infection. Utilize a fiddling antiseptic ointment on the opening and cover with record.
While taping can provide some padding, the tape is unremarkably also thin to take much benefit. Building up multiple layers does not provide much more padding, and can increase pressure locally.

3 Tapes

I've used various tapes on myself and other runners, besides every bit conducting some specific comparison tests. I've practical multiple tapes on dry skin, moisture pare and wet skin with adhesive promoter and left them in place until they fall off to run across how they concord up. The wet skin tests had semi-macerated skin, where I'd kept the pare wet for several hours to mimic race conditions.

Leukotape P. This is the merely tape I've found that sticks to skin that is already wet without an agglutinative promoter. If you only take i record, this should probably be it. Leukotape P at Amazon.com.
Hypafix. I accept non used Hypafix extensively, just I've been impressed with its characteristics. It'southward inflexible, thin, soft and the edges don't fray too desperately. Hypafix at Zombie Runner.
Kinesio-Tex. This is a soft tape that stretches in 1 direction. I observe that it does not stick well without an agglutinative promoter, though rubbing the tape to warm it earlier applying will help it stick a little ameliorate. I as well observe the edges tend to fray, so I will often use some Micropore to stick the edges down. I discover this is a proficient tape for between toes, where its softness is important.
Micropore. This was my default tape earlier I discovered Leukotape P, partly because I have been using Micropore from my earliest memories due to my peel condition. Micropore is very thin, smooth and inflexible, but not very sticky, so you should utilize it with an adhesive promoter. Information technology will stick to dry out skin and adhere well if given time, but that is only feasible for pre-taping. It'south thinness ways it doesn't add much bulk nor does it fray, simply information technology tin peel up at the edges sometimes. Micropore at Zombie Runner
Elastikon. This tape is thicker than any of the others, slightly rough, but flexible and porous. I rarely utilize information technology, but information technology's worth considering if y'all need a flexible tape. Elastikon at Zombie Runner.
Duct Record. I strongly recommend against using duct tape, equally it is not breathable, so the skin tends to go saturated underneath. Duct Tape as well tends to wrinkle, creating creases that cause farther problems. Like many other tapes, y'all need to utilise information technology with an agglutinative promoter to go it to stick effectively. Watch the edges, as they tend to catch and and then the tape and then rolls upwardly. I have used Micropore on the edges, with some success. If you really want to use Duct Tape, look for the Gorilla Tape brand, as the adhesive is better than most.

	Thickness	Texture	Flexibility	Adhesion	Edges Fraying	Edges Peeling	Tape Edges with Micropore?	On dry out skin	On wet skin	On moisture skin with adhesive promoter
Leukotape P	Sparse	Smooth	Inflexible	Good	Slight Fraying	Slight	Optional	Practiced adhesion	Reasonable adhesion	Skillful adhesion
Hypafix	Thin	Smooth	Inflexible	Adept	Negligable Fraying	Some	Optional	Good adhesion	No adhesion	Great adhesion
Kinesio-Tex	Medium	Medium	Flexible in one management	Very poor	Lots of fraying	Prone	Required on cut edges	Good adhesion, just edge peal	No adhesion	Reasonable adhesion, but edge peal
Micropore	Very thin	Very Smooth	Inflexible	Poor	No Fraying	Slight	North/A	Good adhesion	No adhesion	Good adhesion
Elastikon	Thick	Coarse	Flexible	Good	Some fraying	Prone	Recommended	Good adhesion, but edge peal	No adhesion	Skilful adhesion

4 Cicatrice Supplies

The images beneath are from my supplies for taping and blister fixing. If yous need to assemble a smaller kit, here are my recommendations for the bare minimum, in society of importance:

Leukotape P. If I could only have one blazon of tape, it would be this i.
Scissors. If you're just cutting the record, most scissors will piece of work fine. If y'all are using them to pop a blister and then they need to be modest and sharp.
Alcohol Swabs. Cleaning the area before taping is important, and if you have to pop a blister, then it'southward vital. You can use some kitchen roll (or gauze) and rubbing alcohol instead.
Agglutinative promoter. You can get abroad without this, but information technology tin make a big difference to how well the tape sticks. If you do use adhesive promoter, then y'all need a pocket-size makeup castor to apply information technology and some powder so information technology does not stick to the socks. Whatever type of powder volition work, including talcum or baby pulverization. Tincture of Benzoin (friar's balsom) is the cheapest option.
Hypodermic needles. I find these needles are and so much better for popping a cicatrice than scissors, but they are harder to get hold of. Yous will probably accept to mail social club them; as pharmacists don't like to sell hypodermics to people that don't have a prescription to justify their use. I become mine from Allegro Medical.

Blister Treatment Supplies
Leukotape P, showing the slightly grade texture
Hypafix tape, which has a backing that is cutting downwards the middle. You can meet the thinness and porous nature of this record.
Kinesio-Tex tape, showing three of the unremarkably available widths. You tin see the way the tape has a backing, making it easier to cut to an unusual shape.
Micropore tape in two widths, showing the thinness and the flat texture.
Elastikon tape, showing the texture, which is rather course.
Cleaning the area is critical. Simple alcohol swabs work reasonably well, but a gauze pad soaked in rubbing alcohol is more effective.
Adhesive promoters are nearly ever needed to go record to stick well. Tincture of Benzoin (friar's balsom) is cheaper than Mastiol, merely not as strong. The spray canteen that Tincture of Benzoin comes in is rather useless, so I transfer to a smaller bottle and utilize a brush to utilise information technology. Some type of pulverization should be used and then the excess adhesive promoter does not stick where it'southward not wanted. I utilise Zeasorb, simply baby powder is as practiced for this. Friar'south Balsam/Tinture of Benzoin at Zombie Runner and Mastisol at Zombie Runner.
I've found these Scotch non-stick pair of scissors to exist good for cutting the tape equally they don't mucilage upward as quickly equally others and are long enough to cut the tape in one snip. The folding scissors tin can exist handy, especially for delicate cuts of the tape like the butterfly needed for between the toes. I don't use scissors to cutting blisters.
This adhesive remover works great for removing tape, especially around blisters. You still have to be careful, easing up the edges and applying some of the detachol, just it's quite easy. I use a cotton bud to rub the detachol at the indicate where the tape meets the peel. It seems to leave no residue or upset the skin in any manner. Eloquest Healthcare Detachol
These blast snips are useful for trimming awkward nails, but tin can be used to pop a cicatrice. Generally it'south meliorate to use a needle, merely sometimes I've used these as a last resort.
I've found these handy for trimming problem nails, and for filling downwardly calluses.
Twezers are useful for positioning tape accurately, and occasionally for repositioning torn skin. Sometimes I've used tweezers to concord a blister in identify while it's popped.
I prefer to utilize hypodermic needles for popping blisters. The 18 approximate needle works well at producing a reasonable size pigsty that is less likely to reseal, though multiple punctures may be necessary. The finer approximate 25 guess tin be used on thicker peel. The very fine 33 gauge needle is for blood glucose testing; I don't often utilize these, only they are far easier to buy than a hypodermic. (Pharmacies are reluctant to sell hypodermics without some obvious medical justification, so I become mine online in bulk.)
Hither's a close up of the needles for comparison. If you look closely at the hypodermics, you lot can hopefully see the shape of the tip, which is very sharp and punctures the pare hands. (You may have to click to get total size image.)
Another close up, with a coin to give calibration.
If you're working on other runner's feet during a race, you need to proceed track of time.
If you're fixing runner's feet at a race, then somewhere comfortable for them and y'all is of import. This 'nil gravity' reclining chair allows them to relax without stretching their hamstrings or stressing their hip flexors. It raises their anxiety plenty to let you work on them, though the stool that'due south shown is useful as you still demand to be quite low. Notice the foam sleep mat, which will help keep the runner from getting too common cold.
A good calorie-free can be vital in poor lighting weather.

5 How to tape a blister

I've proficient taping my ain blisters, and worked the Umstead 100 aid station, taping many runners feet.

5.1 Full general Principles

Clean the area around the cicatrice. If lubricant has been used, this can be tricky to remove completely. Using alcohol tin can help; I'd recommend using plenty of rubbing alcohol every bit it'southward cheap and a good solvent.
Be aware of the passage of time during a race, equally it's possible to burn through enough time that meeting the cut offs becomes hard.
Only burst blisters if they are likely to spread.
Agglutinative promoter is usually a good idea.
Avoid duct tape – it'south macho, but a poor solution.
Applying a minor corporeality of anti-biotic ointment onto the cicatrice itself can assist prevent it getting stuck to the tape and provides a small measure out of protection from infection if the cicatrice bursts naturally.
Dust with powder every bit a final footstep so the backlog adhesive does not stick to the socks.

5.2 Partially blistered toe

This is quite a common expanse to blister.

Prevention tips
Try to clean the expanse as well every bit possible.
A blister on the toes will sometimes require popping if the athlete is to go along running.
Cut open up the toe box may help, simply has some risk if this is washed in the eye of a race.
Mastisol is recommended, but tincture of benzoin will work.
Micropore or Leukotape are the best tape choices.
Apply the adhesive promoter to the skin of the toe that is unblistered. Applying to the toe blast may be necessary if at that place is little unblistered skin left, simply this will make the record hard to remove.
Wrap the toe in tape; don't make the tape also tight equally this could cause constriction. If the cicatrice is not flare-up, care must be taken that the tape does not force the cicatrice to spread further.
Gently smooth the tape over the end of the toe, pinching into a few large folds.
Cutting the folds away, leaving a smooth covering.
Dust in pulverisation so the excess adhesive does not stick to the socks.
If Injinji socks are not used, then the record may rub on the adjacent toe. Information technology may exist possible to comprehend part of the adjacent toe with tape to prevent this, rather than taping every toe.

Taping a partly blistered toe
Employ the agglutinative promoter to the good peel.
Carefully wrap the toe in the tape.
Later on the first wrap, you should end up with a cylinder of tape, ready for the next stage.
Gently compression the ends of the cylinder of record together to comprehend the end of the toe. Aim for three big folds that can be snipped off.
Cut the folds off with small scissors. You need to cut nearly all of the fold off, but not too much equally a footling bit of overlap is useful for keeping the tape together.
The finished version should look like this. You can employ a strip of tape over the top of the end if you feel more than security is needed.

5.three Completely blistered toe

A completely blistered toe is unusual, but is especially problematic as there is no pare left to attach the tape to. Instead, tags of tape must exist used to attach the tape to the human foot.

Prevention tips
Try to clean the area as well equally possible.
A complete blistering of a toe volition oftentimes crave popping if the athlete is to proceed running.
Cutting open the toe box may assist, merely has some chance if this is done in the heart of a race.
Mastisol is necessary; merely utilize tincture of benzoin if Mastisol is non bachelor.
Micropore or Leukotape are the best tape choices.
Wrap the toe in tape; don't make the tape also tight equally this could cause constriction. If the cicatrice is not burst, care must be taken that the tape does not forcefulness the blister to spread further. You can't use agglutinative promoter at this signal as there is only blister you could adhere to.
Gently smooth the tape over the cease of the toe, pinching into a few large folds.
Cut the folds abroad, leaving a polish covering.
Apply the adhesive promoter to the skin of the foot near the toe and to the tape at the top and bottom of the toe.
Apply record 'bridges' between the tape over the toe and the human foot itself.
Grit in powder and so the excess agglutinative does not stick to the socks.
If Injinji socks are not used, and then the tape may rub on the side by side toe. Information technology may be possible to cover part of the next toe with tape to prevent this, rather than taping every toe.

Taping a completely blistered toe
Carefully wrap the toe in the tape. In that location is no adhesive promoter at this signal as the toe is completely blistered.
After the first wrap, you should end up with a cylinder of tape, fix for the next stage.
Gently pinch the ends of the cylinder of tape together to cover the end of the toe. Aim for three large folds that can be snipped off.
Cut the folds off with small scissors. You demand to cut nearly all of the fold off, but not likewise much as a little fleck of overlap is useful for keeping the tape together.
Use adhesive promoter to the skin behind the blistered area, and over the height of the tape where the tag in the next stage volition be applied.
Use a tag of tape to link the tape roofing the blistered toe to the foot itself.

v.iv Between the toes

A blister betwixt the toes can be quite painful, and tin easily spread nether the foot.

Prevention tips
Make clean the surface area as well as possible, which can be hard in this area.
A blister between the toes will sometimes require popping if the athlete is to go along running.
Tincture of benzoin is recommended.
A combination of Kinesio-Tex and Micropore or Leukotape is required.
Employ the agglutinative promoter to the peel of above and below the blister.
Cut a butterfly shape out of the Kinesio-Tex tape, so that the narrow section will fit betwixt the toes.
Apply the butterfly shape; help volition be needed holding the toes autonomously.
Utilise Micropore or Leukotape to tape the ends of the butterfly down.
If time is express, a simple strip of Kinesio-Tex tape could be used.
Dust in pulverization so the excess adhesive does non stick to the socks.

v.iv.1 Luxury

Taping blister between the toes
Cut a rectangle of Kinesio-Tex tape.
Remove the sides of the rectangle to create a butterfly shape.
Apply the adhesive promoter in a higher place and below the blistered area where the butterfly volition adhere to skilful skin.
Apply the butterfly tape to the foot in a higher place the blister and then thread between the toes, peeling the backing as yous become. You'll need some help holding the toes apart.
Continue applying the butterfly under the pes.
The acting phase complete.
Apply more adhesive promoter on the border of the Kinesio-Tex tape and the surrounding skin.
Utilize Micropore (or Leukotape) to the edges.
This is how it should look at the finish.

5.iv.2 Rapid

This approach is slightly quicker, but the narrow strip won't stay in place as well as the butterfly.

Taping blister between the toes (quicker)
Apply the agglutinative promoter above and below the blistered area where the strip will adhere to skilful skin.
Cut a narrow rectangle of Kinesio-Tex tape.
Employ the narrow strip to the foot above the cicatrice and and so thread between the toes, peeling the backing equally you go. You'll need some aid holding the toes apart.
Apply more than agglutinative promoter on the border of the Kinesio-Tex tape and the surrounding skin.
Apply Micropore (or Leukotape) to the edges.

v.5 Side of the large toe

This is basically the aforementioned every bit the partially blistered toe, only at that place is a stronger case for cut open up the toe box of the shoe near the blister.

five.6 Sides of heel

Prevention tips
A blister on the side of the foot will sometimes crave popping if the athlete is to continue running. If the blister is small and simply starting to class, information technology may be okay to leave information technology depending on the conditions and the length of the race remaining.
Small-scale blisters could be left intact, merely larger blisters will require popping if the athlete is to go on running.
Exercise you take lots of time? Then use the luxury taping approach, otherwise use the rapid approach.

5.vi.1 Rapid

Clean the expanse thoroughly.
Tincture of benzoin is recommended, merely use Mastisol if the conditions are wet.
Micropore or Leukotape are the best record choices.
Employ the adhesive promoter to the skin around the blister, far enough around to ensure information technology goes beyond the taping.
Identify a slice of Micropore or Leukotape over the cicatrice, providing at least 0.v inch/1cm beyond the edge of the cicatrice.
Gently shine the tape; if there are any creases, compression them into a few big folds and cut the folds abroad.
Dust in powder so the excess adhesive does non stick to the socks.

5.half dozen.2 Luxury

Clean the area thoroughly.
Tincture of benzoin is required, but employ Mastisol if the weather are wet.
Employ Kinesio-Tex with Micropore.
Apply the adhesive promoter to the skin around the cicatrice, far enough effectually to ensure information technology goes beyond the taping.
Place a piece of Kinesio-Tex over the cicatrice, providing at least 0.5 inch/1cm beyond the edge of the blister.
Gently polish the record; if there are whatsoever creases, pinch them into a few large folds and cut the folds away.
Apply more adhesive promoter to the skin around the Kinesio-Tex tape and to the edges of the tape itself, far plenty around to ensure it goes another 0.v inch/1cm beyond the Kinesio-Tex taping.
Apply strips of Micropore around the edges of the Kinesio-Text record.
Dust in pulverisation and so the backlog agglutinative does non stick to the socks.

Taping the sides of the heel
Clean the blister area with an alcohol wipe. This is of import so the skin is make clean for the adhesive to stick.
Apply an adhesive promoter around the blister, not on the blister itself. You can even put a minor amount of lubricant on the blister itself and so the record doesn't stick to the blister. If you get the adhesive promoter on the cicatrice, removing the tape is probable to tear the cicatrice.
Cut the Kinesio-Tex tape a little larger than the cicatrice. Bigger gives more sticking expanse, which is skilful, but the extra coverage tin can cause that skin to become saturated with sweat, so it'southward a compromise. Button down on the tape around the blister to brand a skilful seal. Y'all're looking to create pressure and a little heat.
Here is the blister with the Kinesio-Tex in identify.
Now apply more than agglutinative promoter around the Kinesio-Tex tape and a piddling on the edge of the tape itself where the Micropore will go.
Apply Micropore around the edges of the Kinesio-Tex to stop it from pealing up.
Here is the finished version. It's a skilful idea at this bespeak to put some pulverization over the area so that any backlog adhesive promoter doesn't stick to your sock and cause bug.

5.seven Side of ball

The side of the ball of the foot tin be treated much like the sides of heel, but there is more than motility due to the angle of the foot. Small blisters can use the rapid arroyo, but for larger areas, the flexibility of the Kinesio-Tex tape may justify the extra try. Prevention tips - Blister Prevention#Blisters on the sides of the forefoot.

v.8 Under the ball

This is 1 of the nastiest places to get a blister, equally it is the primary part of the foot used for running.

Prevention tips
Clean the expanse thoroughly.
Popping the blister is normally required if it has not naturally popped nether the pressure of running.
Tincture of benzoin is recommended, and Mastisol is mostly non required as there is commonly plenty of pare on the sides and top of the human foot to adhere to.
The best tape is Leukotape, as you desire to stabilize the damaged skin and limit the motion of the blister against the underlying sub-skin. Flexible tape is non going to help
Apply the adhesive promoter to the undamaged skin either side of the blister.
Apply record over the ball of the foot and up either side, only don't circle the foot entirely as this could constrict blood supply.

Taping a blistered ball of the foot
Use the adhesive promoter around the blistered surface area where the tape will attach to good skin.
Apply the tape around the forefoot, going upwards the sides.
Pinch the excess record into a pocket-size number of folds.
Cut the folds off with small pair of scissors. You need to cutting nearly all of the fold off, simply not as well much as a little flake of overlap is useful for keeping the record together.
The finished version.

five.9 Under the heel

This is similar to the ball of the foot, with the record practical upward either side of the heel. Prevention tips

5.10 Back of the heel and Achilles

A blister here is almost as nasty every bit under the brawl of the foot. Flexibility is required for normal foot movement and at that place is pressure from the shoe.

Prevention tips
A blister on the back of the heel or Achilles will sometimes require popping if the athlete is to go along running.
Exercise you have lots of fourth dimension? Then apply the luxury taping approach, otherwise use the rapid approach.

5.10.1 Rapid

Clean the area thoroughly.
Tincture of benzoin is recommended, but apply Mastisol if the conditions are wet.
Leukotape is the best tape pick.
Apply the adhesive promoter to the skin around the blister, far enough around to ensure it goes across the taping.
Place a piece of Leukotape over the cicatrice, providing at least 0.5 inch/1cm beyond the edge of the blister.
Gently polish the tape; if there are any creases, compression them into a few big folds and cut the folds abroad.
Dust in pulverization so the backlog adhesive does not stick to the socks.

5.10.ii Luxury

Clean the area thoroughly.
Tincture of benzoin is required, but use Mastisol if the atmospheric condition are wet.
Employ Kinesio-Tex with Micropore.
Apply the adhesive promoter to the skin around the blister, far enough around to ensure it goes beyond the taping.
Identify a piece of Kinesio-Tex over the blister, providing at to the lowest degree 0.v inch/1cm beyond the border of the blister.
Gently polish the tape; if there are any creases, pinch them into a few large folds and cut the folds away.
Employ more adhesive promoter to the skin effectually the Kinesio-Tex record and to the edges of the tape itself, far plenty around to ensure it goes some other 0.5 inch/1cm across the Kinesio-Tex taping.
Apply strips of Micropore around the edges of the Kinesio-Text tape.
Grit in powder and so the backlog adhesive does not stick to the socks.

6 Pre-Taping

As well is taping a blister that has already occurred, it is possible to take earlier the race begins. There are advantages and disadvantages to this approach, and if possible, it is far better to avoid the underlying causes of blistering.

6.1 Advantages of pre-taping

If you found no fashion of preventing the blisters then pre-taping may help.
Pre-taping is done on dry skin, so generally adhesion is much amend.
And yous can spend a lot more fourth dimension doing the pre-taping than is possible or practical during the bodily race.
Some adhesives seem to become stronger after a solar day or so.
Taping a solar day or two earlier the race allows you to check the taping fits correctly and is not going to cause a trouble.

half-dozen.2 Disadvantages of pre-taping

It'due south harder to cheque if a blister is forming if you've pre-taped your feet. I've seen a number of runners who were convinced they had blisters when in fact information technology was just a hotspot.
The taping has to last for the total length of the race when y'all pre-tape, which can be a challenge for longer races. E'er utilise an adhesive promoter when pre-taping.
Information technology's possible for the record to ruck upwardly and really cause a cicatrice rather than prevent one. I've had tape come loose and migrate to a different part of the foot where it acquired a blister that would never otherwise have occurred.
Your feet may not bad during the race, and taping can cause constriction. This is especially a problem if y'all record around a toe.

6.3 Approaches to pre-taping

There are ii approaches to pre-taping; Spot taping and surface area taping. Spot taping is where you apply tape to a minor area that is blister prone. I have establish that this tin can be a useful approach if you have a particular vulnerability. Surface area taping involves applying tape to a large portion of the foot, creating what amounts to a tape-based sock. The advantages of area taping are that the edges of the record are well away from the pressure zones. However, area taping is generally trickier to get right.

6.four Tapes for pre-taping

You may find that dissimilar takes are appropriate for pre-taping, as there is no cicatrice that requires protection. I more often than not prefer Micropore for pre-taping, equally it is low friction and reduces any stretching forces on the skin.

vii Also Run into

Fixing Your Anxiety is a neat book that includes details of taping
Blister Prevention
Popping Blisters
Blister Prevention and Socks
Toughening Feet

eight References