Heel pain, often felt as a sharp discomfort near the bottom of the foot, is most frequently caused by Plantar Fasciitis. This condition involves inflammation of the plantar fascia, the thick band of tissue that runs from the heel bone to the toes and supports the arch. Taping the foot offers a temporary method to manage this pain by mechanically supporting the arch and reducing strain on the inflamed fascia. The primary purpose of this technique is to unload the tissue, allowing it a chance to rest and recover during daily activities. By restricting the excessive stretching of the arch that occurs during walking, the taping provides immediate relief from the tensile forces contributing to the pain.
Preparation and Supplies Needed
To effectively tape your foot, you must use rigid athletic tape, which is inelastic and typically made from cotton with a strong zinc oxide adhesive. This non-stretch tape is necessary because its function is to physically restrict movement and provide mechanical stability, unlike flexible kinesiology tape. A common size for foot taping is a 1.5-inch (38mm) width, which provides ample coverage. You will also need sharp scissors to cut the tape, although many rigid tapes are designed to be hand-torn.
Before starting, the skin must be completely clean, dry, and free of lotions or oils to ensure the tape adheres securely. Body hair in the area should be trimmed or shaved to prevent painful removal and allow for maximum adhesion. For individuals with sensitive skin or those who tape frequently, applying a protective underwrap or barrier spray first can help prevent irritation. Proper skin preparation helps maintain the integrity of the tape job for as long as possible, typically for one to three days.
Step-by-Step Guide: Rigid Taping Technique
The most effective method for heel pain relief is the Low-Dye taping technique, which focuses on lifting and supporting the medial longitudinal arch. Begin by positioning the foot so it is relaxed, ensuring the ankle is held at a neutral or slightly dorsiflexed angle to maintain the arch. The first step involves creating an anchor strip across the ball of the foot, extending from the base of the big toe joint to the base of the little toe joint, applied without tension. A second anchor strip is then placed around the heel, starting on one side of the foot, wrapping around the back of the heel bone, and finishing on the opposite side.
Next, the “stirrup” strips are applied, which are responsible for the arch lift and tension. These strips begin on one side of the heel anchor, run directly underneath the arch with firm tension, and finish on the opposite side of the heel anchor. You should apply three to five of these strips, starting at the back of the heel and moving forward toward the forefoot anchor, overlapping each previous strip by about half its width. This fanning pattern ensures maximum support across the arch, replicating the supportive function of the plantar fascia.
Once the arch is supported, lock the stirrup strips in place with horizontal closing strips, which cover the tensioned tape and prevent peeling. Begin applying these strips near the heel and move forward, covering the stirrup strips on the sole of the foot up until the forefoot anchor. It is important to leave an open gap of skin on the top of the foot between the two anchors, as completely encircling the foot with inelastic tape could restrict circulation. Finally, a supportive “heel lock” can be added by placing a strip on the arch, wrapping it around the outside of the heel, crossing the Achilles tendon, and returning to the arch.
Limitations and When to See a Professional
While self-taping offers significant short-term relief, it is a temporary measure with distinct limitations. A common mistake is applying the tape too tightly, which can lead to circulation problems or nerve compression. You must immediately remove the tape if you experience any numbness, tingling, cold sensation, or blue discoloration in your toes, or if you feel a burning or severe itching sensation under the tape. The mechanical support provided by the tape is not a substitute for addressing the underlying causes of the heel pain, such as muscle weakness or poor foot mechanics.
If the pain persists despite proper taping, or if your symptoms include significant swelling, acute injury from trauma, or signs of an infection, professional medical care is necessary. Taping should be used as an adjunct to a long-term treatment plan, which often includes stretching exercises, specific footwear, and possibly custom orthotics. Consulting with a physical therapist or a podiatrist can provide a definitive diagnosis and a comprehensive treatment strategy. They can also fine-tune the taping technique to ensure it is maximally effective for your specific foot structure.