Plantar fasciitis, a common cause of heel discomfort, results from strain on the plantar fascia, a thick band of tissue spanning the sole of the foot from heel to toes. This condition often causes sharp pain, especially with the first steps in the morning or after rest. Taping the foot offers a widely used method for temporary symptom relief by providing external support. The following guidance details how to effectively tape the foot.
Why Taping Helps Plantar Fasciitis
Taping the foot for plantar fasciitis offers mechanical support to the foot’s arch and the inflamed plantar fascia. This technique limits excessive movement and stretching of the ligament during walking or standing, which can exacerbate pain. By stabilizing the plantar fascia, taping reduces strain, allowing the tissue to rest and heal.
Taping also supports the natural arch, preventing excessive flattening, a common factor in plantar fasciitis. This external support helps maintain foot stability. Reducing pronation, or the inward rolling of the foot, further alleviates stress on the plantar fascia, contributing to pain reduction and improved foot mechanics.
What You Need to Tape Your Foot
To effectively tape your foot for plantar fasciitis, gather the correct materials. You will need athletic tape, specifically a non-stretch or rigid variety, such as zinc oxide tape, which provides firm support and limits movement. Alternatively, kinesiology tape, a more flexible option that can gently lift the skin to promote blood flow, may also be used, though it offers less rigid support.
A pair of sharp scissors will be necessary for cutting the tape. While optional, pre-wrap can protect sensitive skin and improve tape adhesion, especially for extended wear. Before applying any tape, ensure your foot is clean and completely dry; avoiding moisturizing soaps during washing can help the tape adhere better.
Detailed Taping Instructions
The Low-Dye taping method is a common and effective technique used to support the plantar fascia and reduce strain. Begin by positioning your foot so your ankle rests comfortably on the opposite knee, allowing easy access to the sole. The foot should ideally be at a 90-degree angle to the leg.
Start by applying an anchor strip of 1-inch tape across the ball of your foot, just behind the toes, without applying too much tension. Apply another anchor strip around the middle of your heel. These strips serve as attachment points for subsequent support strips.
Next, apply support strips longitudinally along the arch. Starting from the outside of the ball of the foot, near the pinky toe, pull a strip diagonally across the bottom of the foot towards the inside of the heel, applying gentle tension to lift the arch. Repeat this step, beginning from the inside of the ball of the foot near the big toe, pulling diagonally across the arch towards the outside of the heel. These strips should cross to form an “X” pattern on the sole of the foot, providing a supportive sling for the arch.
Continue applying these longitudinal strips, overlapping each previous strip by about 50%, working your way from the outside to the inside of the foot. Ensure each strip adheres smoothly to the skin without wrinkles, which can cause irritation. The goal is to create a firm, supportive basket for the arch.
Finish the taping by applying closing strips. These strips are similar to the initial anchor strips, applied horizontally across the arch and heel areas, covering the ends of the longitudinal strips. These final strips secure the entire tape application, ensuring it remains in place and provides consistent support.
Important Considerations After Taping
Once applied, tape can typically be worn for one to three days, though kinesiology tape may last up to five. If using rigid athletic tape, remove it nightly to allow skin to breathe. Monitor your skin closely for any signs of irritation, redness, itching, numbness, or increased pain. Should any of these symptoms occur, remove the tape immediately.
To remove tape safely and prevent skin damage, gently peel it away while pressing your skin down, or use lotion or warm water to loosen the adhesive. Taping is a temporary measure for pain relief and should be used with other treatments, such as stretching exercises and appropriate footwear. Persistent or worsening pain warrants consultation with a medical professional.