A heel spur is a calcium deposit forming a small, bony protrusion on the underside of the heel bone. The pain associated with a heel spur is typically the result of chronic strain and inflammation in the plantar fascia, the thick band of tissue running along the bottom of the foot. This inflammation is known as plantar fasciitis, and the spur is a reaction to long-term stress where the fascia attaches to the heel. Applying tape to the foot is a common self-treatment method intended to reduce this strain and provide temporary mechanical support.
Understanding the Goal of Taping
The primary mechanical function of foot taping is to reduce tensile strain on the plantar fascia. By limiting arch collapse during weight-bearing activities, the tape shortens the distance between the heel and the ball of the foot. This shortening reduces the pulling force applied to the heel attachment site, where inflammation occurs.
Taping also controls excessive pronation, the inward rolling of the foot that causes the arch to flatten. Stabilizing the medial longitudinal arch prevents overstretching of the plantar fascia. This external support mimics a supportive orthotic, offering immediate pain relief and maintaining efficient foot alignment. This temporary offloading allows the irritated tissue to rest and begin healing.
Supplies and Foot Preparation
Effective taping requires the right materials, typically including either rigid athletic tape (like zinc oxide tape) or flexible, elastic kinesiology tape. Rigid tape provides firm mechanical stabilization, while kinesiology tape offers dynamic support. Sharp scissors are needed to cut the tape, and an underwrap or skin preparation spray can be used for sensitive skin to improve adhesion.
Proper skin preparation ensures the tape adheres securely and remains effective. Before application, the foot must be clean, dry, and free of lotions, oils, or powders, which prevent adhesive bonding. Cleaning the skin with rubbing alcohol is recommended to remove natural oils and maximize grip. The surrounding skin should also be inspected for any cuts, blisters, or signs of irritation.
Detailed Application Techniques
The “Low Dye” technique is an effective method for plantar fascia support using rigid, inelastic athletic tape to create a mechanical arch brace. The foot should be positioned in a neutral or slightly dorsiflexed posture, pulling the toes gently toward the shin to pre-tension the arch. This technique begins with two “anchor” strips applied without tension, running along the sides of the foot from the base of the big toe to the base of the little toe.
Support strips are applied under the foot, starting from the outside (lateral side) of the heel and pulling firmly across to the inside (medial side). These strips should overlap the previous one by about half its width and are applied with tension to lift the arch. Continue applying strips until the entire sole, from the heel forward to just before the ball of the foot, is covered. Apply enough tension to create lift without causing discomfort or restricting circulation.
Kinesiology Tape Application
A different approach uses elastic Kinesiology Tape (KT tape) to offer dynamic support and pain reduction. For arch support, the foot is placed in slight dorsiflexion, stretching the plantar fascia. A long strip is cut, and the backing paper is torn in the center to create a handling section. The center of the tape is placed over the center of the heel, and the two ends are pulled forward with 50 to 80 percent stretch along either side of the arch.
The ends of the tape are wrapped up and over the top of the foot without tension to prevent circulation problems. A second strip is often applied similarly, overlapping the first by half, or a short strip can be placed horizontally across the arch as a tension anchor. After application, the tape should be rubbed vigorously to activate the heat-sensitive adhesive, ensuring it molds to the foot’s contours.
Limits of Taping and When to Consult a Doctor
Taping is a beneficial short-term intervention designed to provide immediate relief, but it is not a long-term cure for heel pain. Rigid tape provides effective support for about one to three days before the adhesive degrades. Kinesiology tape may last slightly longer, up to seven days, but both should be removed immediately if skin irritation, itching, numbness, or increased pain occurs.
If pain persists, worsens, or if home taping does not provide adequate relief, a professional assessment is necessary. Chronic symptoms that do not improve after a week of conservative measures, such as rest and ice, warrant consultation with a podiatrist or specialist. A medical professional can provide a definitive diagnosis, rule out other causes of heel pain like stress fractures, and recommend comprehensive treatments.