Kinesiology tape offers a flexible approach to managing discomfort and providing support for various physical conditions. Its unique properties allow it to move with the body, distinguishing it from traditional rigid athletic tapes. This makes it a suitable option for individuals seeking to alleviate symptoms associated with common ailments, including plantar fasciitis, while maintaining mobility.
How Kinesiology Tape Assists Plantar Fasciitis
Plantar fasciitis involves inflammation of the plantar fascia, a thick band of tissue running along the bottom of the foot from the heel to the toes. This condition often results in a sharp, stabbing pain, particularly noticeable with the first steps in the morning or after periods of rest. Kinesiology tape works by gently lifting the skin, which can decompress the tissue and improve circulation. This subtle lift may reduce pressure on the inflamed plantar fascia and surrounding pain receptors.
The tape provides support to the foot’s arch without restricting its natural range of motion. This supportive action helps to reduce strain on the plantar fascia during activities like walking or standing, limiting excessive movement that could aggravate the tissue. By supporting the fascia and reducing stress, kinesiology tape can contribute to pain relief and more comfortable movement.
Gathering Supplies and Skin Preparation
Before applying kinesiology tape, gather a roll of tape and sharp scissors. Proper skin preparation ensures effective adhesion. Begin by thoroughly cleaning the foot to remove any dirt, oils, or lotions that can compromise adhesion.
After cleaning, ensure the skin is completely dry, as moisture prevents proper adhesion. If there is significant hair on the application area, trimming it close to the skin can improve adhesion and make removal less uncomfortable. These steps enhance the tape’s effectiveness.
Detailed Application Steps
Applying kinesiology tape for plantar fasciitis involves two main strips for support. Begin by measuring a long strip of tape from the ball of your foot, extending past the heel and up towards the Achilles tendon. Cut this strip and round all corners to prevent premature peeling.
Next, prepare a shorter strip of tape, approximately 4-6 inches long, also with rounded corners. For the first long strip, tear the backing paper about 2 inches from one end to create an anchor. With your foot gently flexed, anchor this end onto the ball of your foot with no stretch. Slowly peel away the remaining backing paper, applying the tape with about 25% to 50% stretch along the bottom of your foot, over the arch, and around the heel.
As you guide the tape, ensure it follows the natural contour of your foot, ending with the last 2 inches applied without any stretch up the back of your heel or lower Achilles tendon. This supports the plantar fascia. For the second, shorter strip, tear the backing paper in the middle, creating two small tabs. Position this strip horizontally across the bottom of your foot, just in front of or directly over the area of most pain, such as the arch.
Apply this shorter strip with about 50% stretch across the arch, securing the ends to the sides of your foot with no stretch. This cross-strip adds direct support to the arch and helps to lift the skin in the midfoot region. After both strips are in place, gently rub the entire taped area to activate the adhesive through friction-generated heat, ensuring a secure bond.
After Application: Wear and Removal Tips
Kinesiology tape can typically be worn for three to five days, providing continuous support. It is water-resistant, allowing for showering or swimming. After getting wet, gently pat it dry or allow it to air dry completely, avoiding harsh rubbing. Using a hairdryer on a low setting can help dry the tape, but avoid high heat as it can affect the adhesive.
When removing the tape, do so slowly and carefully to minimize skin irritation. It can be easier to remove when wet, such as during a shower, as water helps loosen the adhesive. Peel the tape back slowly, pulling in the direction of hair growth, and press down on the adjacent skin with your other hand.
If stubborn, apply a small amount of baby oil or olive oil and allow it to soak for 10-20 minutes to dissolve the adhesive. Monitor your skin for irritation, redness, or itching, and remove the tape immediately if these occur.
When to Seek Professional Guidance
Kinesiology taping serves as a supportive measure for managing plantar fasciitis symptoms, but it is not a standalone cure. If pain worsens, persists beyond two weeks despite home remedies, or shows no improvement, consult a healthcare professional. Persistent pain even during rest, severe swelling, redness, or warmth in the foot indicate professional medical attention is needed.
A proper diagnosis from a doctor is important, as other conditions can mimic plantar fasciitis symptoms. Consulting a physical therapist or podiatrist can also provide personalized guidance on taping techniques, additional stretching exercises, and other treatments for comprehensive recovery. They can help determine if underlying factors contribute to the condition and recommend a tailored management plan.