Plantar fasciitis involves inflammation of the plantar fascia, the thick band of tissue connecting the heel bone to the toes across the bottom of the foot. This condition commonly causes a stabbing pain near the heel, often most pronounced with the first steps after rest. Athletic taping is a non-invasive method that offers immediate mechanical support to the foot arch. By reducing strain on the inflamed fascia, taping provides a temporary environment that allows the tissue to rest and begin healing.
Essential Supplies and Taping Principles
Two types of athletic tape are used for foot support: Kinesiology Tape and Rigid Athletic Tape. Kinesiology tape is elastic, allowing for a full range of motion. Rigid athletic tape is non-elastic and provides superior structural support by limiting excessive foot movement. For reducing tension on the plantar fascia, the rigid taping method (Low Dye technique) is more effective due to its stabilizing effect.
The fundamental principle is to create an artificial arch support, or a “sling,” for the foot. This support prevents the fascia from overstretching, alleviating strain at the heel. Proper preparation is necessary for maximizing adhesion: ensure the skin is clean, completely dry, and free of lotions. If excessive hair is present, trimming the area beforehand will improve the tape’s ability to stick.
Step-by-Step Application Guide
The Low Dye technique, utilizing rigid tape, is highly effective for direct support. Before application, position the foot slightly dorsiflexed to maintain the arch and slacken the fascia. Place two anchor strips around the foot as attachment points. One strip encircles the forefoot just behind the ball, and the other is placed around the heel, kept low to avoid the Achilles tendon.
The main supportive work uses stirrup strips running from the inner anchor to the outer anchor across the foot bottom. Starting on the inside edge of the forefoot anchor, pull the first strip across the sole, around the heel, and secure it to the outside edge. Apply tension only underneath the arch to create lift, keeping tension minimal elsewhere. Repeat this process with three to four overlapping strips, staggering each slightly toward the heel to reinforce the arch.
To enhance support, apply additional cross strips across the bottom of the foot, running laterally and perpendicular to the stirrups. These strips start near the heel and overlap slightly until the entire arch is covered. Finally, apply locking strips to secure all loose ends. Apply these circumferentially around the forefoot and midfoot, similar to the initial anchors, but avoid tension that could restrict circulation.
Wear Time, Removal, and Safety Precautions
The longevity of the tape depends on the type used and the individual’s activity level. Rigid athletic tape should generally be replaced daily to maintain effectiveness. Kinesiology tape can last up to three to five days, though its supportive effects may diminish after 48 hours. Regardless of the tape type, remove it immediately if it becomes wet, loses support, or begins to peel.
For skin health, it is recommended to remove the tape before sleeping, allowing the skin to breathe overnight, and then reapplying a fresh application in the morning. When removing the tape, pull it slowly while pressing the skin down to help prevent irritation or tearing. Specialized adhesive removers or natural oils can be used to dissolve the adhesive and facilitate a gentler removal process.
A primary safety concern is ensuring the tape does not compromise circulation in the foot. Signs of restricted blood flow include numbness, tingling, or discoloration of the toes. If any of these symptoms occur, the tape must be removed immediately. Individuals with pre-existing circulatory issues should consult a physician before using restrictive taping. If the skin develops a rash, blistering, or severe irritation, or if the pain worsens, discontinue use and consult a healthcare professional.