A heel spur is a small, bony calcium deposit that forms on the underside of the calcaneus (heel bone). While the spur itself is often painless, the associated heel pain is typically due to chronic strain on the plantar fascia, the ligament running from the heel to the toes, a condition known as plantar fasciitis. Taping the foot is a common, non-invasive method that offers immediate, temporary relief by mechanically supporting the foot structure. This simple application helps manage discomfort, reducing pain during walking and standing.
The Supportive Role of Taping
Taping works by altering the biomechanics of the foot, which in turn reduces the tensile forces acting on the irritated heel area. The primary function of tape application is to provide an immediate lift to the longitudinal arch of the foot. By elevating the arch, the tape effectively shortens the distance between the heel bone and the ball of the foot. This shortening action decreases the pull and tension on the plantar fascia at its attachment point on the heel. The supportive restriction also limits excessive foot pronation, the inward rolling motion that stretches the fascia during weight-bearing activities. Reducing this strain promotes an environment conducive to tissue rest and pain reduction.
The Step-by-Step Taping Method
The Low-Dye taping technique, which uses rigid athletic tape, is the most effective approach for support. You will need one roll of rigid, non-elastic zinc oxide tape (preferably 1.5-inch width) and sharp scissors. Before application, the skin on the foot must be completely clean and dry; use a skin prep spray if adhesion is difficult. The foot should be positioned in a neutral or slightly dorsiflexed position (toes pointed gently upward toward the shin) to ensure the arch is slightly elevated while the tape is applied.
The first step involves placing two anchor strips: one on the ball of the foot just behind the toes and one around the heel. These initial strips serve as non-tensioned endpoints for the working strips that follow. Next, apply the stirrup strips by running three to five pieces of tape from the inner anchor to the outer anchor, directly under the arch of the foot. Each stirrup strip should overlap the previous one by about half its width and must be applied with moderate, comfortable tension to lift the arch. Gently push the arch up with your hand while applying these strips.
Follow the stirrups with a series of closing or lock strips, starting just behind the ball of the foot and working backward toward the heel, covering the ends of the stirrups to secure them. These strips run horizontally across the sole of the foot and are applied with no tension. Leave the skin on the top of the foot and the heel area exposed to prevent constriction of blood flow and skin irritation. Once finished, rub the tape firmly to activate the adhesive and smooth out any wrinkles, which can cause blisters.
Signs Taping is Not Working
Taping is a temporary measure and is not intended as a permanent solution to heel spur pain. If you experience adverse skin reactions, such as itching, redness, blistering, or a rash that extends beyond the edge of the tape, immediately remove the tape and cease use. These symptoms may indicate an allergic reaction to the adhesive or excessive friction from wrinkled tape. The taping method is also not working if the pain under your heel persists or intensifies after three to five days of consistent, daily application.
If your heel pain does not improve significantly with taping and other home care methods, such as icing and rest, consult a healthcare professional. Persistent or severe pain, especially if it limits your ability to walk or is accompanied by noticeable swelling, requires professional evaluation. A podiatrist or physical therapist can confirm the diagnosis and suggest other treatments, including custom orthotics, physical therapy exercises, or medical interventions. Taping should be seen as a bridge to comfort, not a substitute for professional medical care.