How to Wrap Foot For Side of Foot Pain?

You may need to know how to wrap your foot for the side of your foot pain! Because, experiencing pain along the side of the foot can be distressing and hinder our daily activities. Whether the discomfort stems from a recent injury, overuse, or an underlying medical condition, providing adequate support and protection to the affected area is crucial for a speedy recovery.

Proper foot wrapping is one effective way to alleviate side foot pain and promote healing. If you learn to wrap your foot for the side of foot pain, this simple yet essential technique offers stability, reduces swelling, and minimizes further strain on the injured tissues. 

This guide will walk you through the steps to safely and effectively wrap your foot, providing the necessary support to get back on your feet and your active lifestyle. Let’s learn how to wrap foot for side of foot pain!

How do you wrap the foot for side foot pain?

Wrapping your foot properly can offer support, alleviate pressure, and promote healing for minor injuries or strains. This step-by-step guide will walk you through wrapping your foot to manage lateral foot pain effectively.

Materials Needed

  1. Elastic adhesive bandage (such as a self-adherent cohesive wrap or athletic tape)
  2. Scissors
  3. Non-stick gauze pad (optional)
  4. Pre-wrap foam or moleskin (optional)

Prepare the Foot

Before applying the wrap, ensure your foot is clean and dry. If you have an open wound or blister on the affected area, consider applying a non-stick gauze pad to protect it before wrapping.

Add Extra Padding (Optional)

You can use pre-wrap foam or moleskin to provide additional cushioning and protect sensitive foot areas. Cut the foam or moleskin into the desired shape and apply it to the area of pain.

Start Wrapping

Begin the wrapping process by anchoring the bandage at the ball of your foot. Hold the loose end of the bandage against the skin to prevent it from slipping during the wrapping.

Apply Tension

Gently pull the bandage diagonally across the top of your foot, moving from the inside towards the outside (medial to lateral) of your foot. Apply enough tension to provide support without cutting off circulation. Remember, it should feel snug but not overly tight.

Continue Wrapping

Wrap the bandage around the back of your foot, just above the heel. Then, bring it back to the top of your foot in the opposite direction, forming a figure-eight pattern. Repeat this process at least two or three times to create a secure and stable wrap.

Secure the End

Once you’ve wrapped the affected area adequately, secure the end of the bandage by pressing it gently against the previously applied wrap. Avoid using clips or tape directly on the skin, which may cause discomfort or irritation.

Check for Proper Fit

After completing the wrapping process, ensure no wrinkles, bunches, or gaps in the bandage. It should feel comfortable and provide support to the painful area.

Elevate and Rest

Elevate your foot whenever possible to reduce swelling to aid in the healing process. Additionally, limit activities that exacerbate the pain and allow your foot to rest.

Follow Medical Advice 

While wrapping your foot can offer temporary relief, it is essential to consult a healthcare professional if the pain persists or worsens. They can accurately diagnose and recommend appropriate treatments for your specific condition.

How to wrap a foot with a broken metatarsal?

Here are some general steps that might be taken to stabilize the foot:

Seek Medical Attention

If you suspect a broken metatarsal or foot injury, seeing a doctor or visiting the emergency room is essential. They can diagnose properly and guide you on the appropriate treatment plan.

Rest and Immobilization

The first step in treating a broken metatarsal is immobilizing the foot. This is usually achieved by wearing a cast, splint, or a special medical boot. Immobilization helps protect the bone from further damage and promotes proper healing.


Keeping the foot elevated above the heart level can help reduce swelling and promote blood circulation, which aids in healing.

Ice Packs

Applying ice packs wrapped in a cloth to the injured area for about 15-20 minutes every 1-2 hours during the first 48 hours can help reduce swelling and alleviate pain.

Pain Management

As directed by a healthcare professional, over-the-counter pain relievers like acetaminophen or ibuprofen may be recommended to manage pain and inflammation.

Avoid Weight-bearing

Avoid putting weight on the injured foot. You may need crutches or a walker while your foot heals.

Proper Nutrition

Eating a healthy diet rich in nutrients like calcium and vitamin D can support bone healing.

Follow Medical Advice

Always follow the advice and instructions your doctor or healthcare professional provides regarding care, weight-bearing restrictions, and follow-up appointments.

How to wrap the foot for extensor tendonitis?

Here are some general steps you can follow:

Materials needed

  • An elastic bandage or athletic tape (preferably non-latex to avoid allergies)
  • Scissors (if using athletic tape)

Step-by-step wrapping guide

Prepare your foot

Ensure your foot is clean and dry before beginning the wrapping process. Remove any jewellery or accessories that may interfere with the wrapping.

Start from the base

Begin wrapping the bandage or tape at the base of your toes, just behind the ball of your foot.

Anchor the wrap

Secure the end of the bandage or tape by making one complete wrap around the foot or using adhesive to stick the end in place.

Wrap the ball of your foot

Continue wrapping the bandage or tape around the ball of your foot in a figure-eight pattern. This pattern will help support the arch and distribute pressure evenly.

Extend the wrap

Move the bandage or tape up towards the top of your foot, following the path of the extensor tendons. Keep the wrapping firm but not too tight to avoid cutting off circulation.

Cover the affected area

Ensure that the wrap covers the area where you are experiencing extensor tendonitis. You can make multiple passes over this area to provide extra support.

Cross over the top of your foot

After covering the affected area, wrap the bandage or tape over the top of your foot to secure the previous layers and create additional support.

Continue wrapping up the ankle

If needed, continue wrapping up your ankle to provide additional stability and support.

Secure the end

Finally, anchor the end of the bandage or tape at the top of your foot or ankle to prevent the wrap from coming undone.

How to wrap the foot for arch pain?

Here are some steps for basic foot wrapping:

Materials you may need

  • Athletic tape or medical tape (preferably non-stretch)
  • Scissors

Step by step guidelines

Clean the foot

Wash your foot with mild soap and water, and gently pat it dry.

Apply a base layer

Start by placing a strip of tape horizontally across the ball of your foot, just behind your toes. Ensure the tape adheres well to the skin but isn’t too tight.

Wrap around the arch

Take another strip of tape and wrap it around the arch of your foot, starting from the inside (near the big toe) and circling to the outside (near the little toe). The tape should be applied gently but not so tight that it causes discomfort or restricts circulation.

Repeat the wrap

Depending on the width of the tape and the severity of your arch pain, you may need to repeat the wrap with additional strips to cover the arch adequately. Ensure each strip overlaps the previous one slightly.

Anchor the wrap 

Finish the wrapping process by applying another horizontal strip of tape at the back of your foot, just above the heel. This will anchor the wrap and prevent it from unravelling.

Test mobility

After wrapping, gently move your foot and toes to ensure the tape isn’t too tight and you can maintain a comfortable range of motion.

Final Words

In conclusion, properly wrapping the foot for side-of-foot pain can provide crucial support and relief. Whether caused by overuse, sprains, or other injuries, protecting and stabilising the affected area is essential. Utilizing athletic tape or a compression bandage, start at the base of the toes and wrap diagonally along the arch, around the heel, and then across the top of the foot, ensuring a snug but not overly tight fit. This technique will aid in reducing swelling, preventing further damage, and promote faster recovery. However, it is essential to consult a healthcare professional for a thorough evaluation and personalized guidance on wrapping techniques and potential underlying issues to ensure an optimal healing process.

Read More: How to Wrap Foot For Top of Foot Pain?

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