How to Stop Foot Pain Across Your Instep

How to Stop Foot Pain Across Your Instep
The long term solution to instep pain is new or specially made insoles for your shoes. If you run into instep pain on the trail, here's how you can create a temporary instep support made out of athletic tape.


Difficulty: Moderately Easy

Things You’ll Need:
  • Athletic Tape
  • Scissors
Step 1
Cut six pieces of athletic tape about 6 inches long.
Step 2
Stretch the 6-inch tape pieces from the outside of the foot to the top of the instep.
Step 3
From the roll, start a piece of tape just behind the big toe and wrap it straight backwards around the heel and up the outside of the foot, ending just behind the little toe. Repeat this wrap with several sections of tape to ensure the ends of the short pieces supporting the instep are secured.
Step 4
Replace your shoe and sock and hit the trail again.

Tips & Warnings

When wrapping your foot, circulation comes first. Remove wrapping if you feel numbness or excessive discomfort.

Article Written By Mati Bishop

Mati Bishop has been a freelance writer since 1999. He has been published in "Hawaii Skin Diver Magazine," the "Hawaii Wellness Directory," "Kailua-Kaneohe Sunpress" and a collection of Web sites. Bishop studied journalism at Windward Community College on Oahu, Hawaii.

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