Plantar fasciitis is a common condition characterized by inflammation of the plantar fascia, a thick band of tissue running along the bottom of your foot from your heel bone to your toes. This inflammation causes pain in the heel and arch of the foot, often worse with the first steps in the morning or after periods of rest. Taping the foot is a frequently used self-care approach to help manage symptoms by providing external support and reducing stress on the affected tissue. This method can offer relief and assist in the healing process.
How Taping Provides Support
Taping helps manage plantar fasciitis by influencing the biomechanics of the foot. It supports the arch, reducing tensile stress on the plantar fascia during weight-bearing activities. By limiting excessive pronation, the inward rolling motion of the foot, taping helps maintain a more neutral foot position. This minimizes stretching and movement of the plantar fascia, which can otherwise exacerbate inflammation and pain.
The tape offloads the plantar fascia, allowing the inflamed tissue to rest and recover. This reduction in strain can alleviate pain during daily activities like walking, running, or standing. While often a short-term solution, taping can be an effective part of a broader management strategy for plantar fasciitis, promoting an environment conducive to healing.
Step-by-Step Taping Techniques
Taping for plantar fasciitis involves using rigid athletic tape. Before beginning, ensure your foot is clean and dry to allow the tape to adhere properly and reduce the risk of skin irritation. Having a pair of scissors readily available is also useful.
Low-Dye Taping Technique
The Low-Dye taping technique is a common method designed to offload the plantar fascia and support the arch. Begin by positioning your foot in a neutral or slightly dorsiflexed (toes pointed up) position, possibly off the edge of a bed or chair.
First, apply an anchor strip around the ball of your foot, just behind the toes. This strip does not require significant tension; its purpose is to provide a base for subsequent strips. Next, apply three to four vertical strips, starting from the outside of the foot near the little toe and running towards the inside of the foot near the big toe, overlapping each by about 50 percent. Apply these strips with moderate tension, pulling upwards to create an arch support.
After the vertical strips, apply two to three horizontal strips across the sole of your foot, starting from the outside and moving towards the inside. These strips should overlap by about half, covering the vertical strips and reinforcing the arch. Finally, secure the application with a locking strip placed around the midfoot, similar to the initial anchor, without encircling the foot too tightly, as this could restrict circulation.
Basket Weave/Arch Support Technique
The basket weave technique provides comprehensive support to the foot. Start by placing an anchor strip around the ball of your foot, just below the toes. This initial strip should be applied without excessive tension.
Next, place a strip of tape on the outside of your foot, just below the ankle bone, and bring it across the sole of your foot to the inside, forming a “stirrup” or “U” shape. Apply another strip starting from the inner side of your foot, just below the ankle, crossing it over the top of your foot and around the back of the heel, ending on the outer side. These strips should create an “X” pattern on the sole of your foot. Repeat these two steps at least two more times, overlapping each strip by approximately half, to build up layers of support.
Conclude by applying several horizontal strips across the sole of your foot, covering the “X” pattern, from the heel towards the ball of the foot. These strips should be placed snugly but not overly tight, ensuring no skin is visible except near the toes. Lightly rub the tape after application to ensure it adheres smoothly and activates the adhesive.
Essential Taping Tips and Precautions
Choosing the correct type of tape is important for effective support. Rigid athletic tape, often made of cotton with zinc oxide adhesive, is recommended for plantar fasciitis due to its stabilizing properties. While kinesiology tape offers flexibility and may aid in blood flow, it provides less structural support compared to rigid athletic tape for limiting plantar fascia movement.
Proper skin preparation is also important to prevent irritation and ensure adhesion. Before applying tape, clean and thoroughly dry your foot to remove any lotions or oils. If you have sensitive skin or anticipate wearing the tape for an extended period, applying a pre-wrap can help protect your skin and improve tape adhesion.
Monitor your foot for signs of skin irritation, such as redness, itching, or blistering, and check for any indications of poor circulation, like numbness, tingling, or increased swelling. If any of these occur, remove the tape immediately. Tape can be worn for one to three days, or as needed. Remove athletic tape at night to allow the skin to breathe. Taping should be avoided if you have open wounds, severe swelling, or poor circulation, as these conditions can be exacerbated by tape application.
Beyond Taping: When to Consult a Professional
While taping can offer temporary relief and support for plantar fasciitis, it is often a complementary measure rather than a standalone treatment. If your pain worsens despite taping, if symptoms do not improve with self-taping, or if you experience severe pain, numbness, or tingling, seek professional medical advice. These symptoms could indicate a more serious underlying condition or complications requiring specialized care.
A healthcare professional, such as a podiatrist or physical therapist, can provide an accurate diagnosis and develop a comprehensive treatment plan tailored to your specific needs. This plan may include interventions beyond taping, such as targeted stretching exercises, strengthening programs, custom orthotics for long-term arch support, night splints, or other therapeutic modalities. Consulting a professional ensures you receive appropriate care and addresses the root cause of your pain.