Kinesiology Tape (KT) is an elastic therapeutic tool increasingly used to manage musculoskeletal discomfort, including the common foot ailment known as Plantar Fasciitis (PF). This condition involves the inflammation or degeneration of the plantar fascia, which is the thick band of tissue running along the bottom of the foot from the heel bone to the toes. The plantar fascia acts as a shock absorber and helps support the arch of the foot, so when it becomes stressed or strained, it typically causes a sharp, stabbing pain near the heel. Applying KT to the foot can provide gentle support to the arch, reduce strain on the affected tissue, and help alleviate pain without restricting movement.
Preparation and Supplies for Taping
To ensure the tape adheres correctly, preparation is essential. You will need a roll of Kinesiology Tape, which is a cotton-based material with an acrylic adhesive, and a pair of sharp scissors. Before touching the tape, the skin on your foot must be clean, dry, and completely free of any lotions, oils, or sweat, as these substances interfere with the adhesive. Using an alcohol wipe or mild soap and water to thoroughly cleanse the area is highly recommended.
Once the skin is prepared, measure and cut the required tape strips for the application technique. Most methods for plantar fasciitis require two or more strips of varying lengths to provide comprehensive support. After cutting the strips, round all the corners with your scissors. Rounding the edges prevents the tape from catching on socks or clothing, which reduces the likelihood of the tape peeling prematurely.
Step-by-Step Application for Plantar Fasciitis Support
The application process utilizes the elastic properties of the tape to lift the skin and support the arch, a technique often broken down into three distinct steps. Begin by preparing a long strip of tape, approximately the length from your heel to the ball of your foot. Start the application by creating an Anchor Strip, placing the first inch of tape on the ball of your foot behind the toes with no stretch. With your foot and toes slightly pulled back toward your shin, apply the rest of the strip along the arch and over the heel bone with a light to moderate stretch (25% to 50% tension). The final inch of the tape, near the Achilles tendon, should also be laid down without tension to avoid skin irritation.
The next stage involves applying the Support Strip to provide lateral and medial stability for the arch. Cut a second strip of tape, measuring from one side of your foot to the other, running across the sole. Tear the paper backing in the middle, and apply the center of this strip directly across the arch where the pain is most intense. This strip should be applied with moderate tension (around 50% stretch) to effectively lift and support the arch. Lay the ends of this second strip down on the sides of your foot with no tension, overlapping the first strip.
Finally, a Decompression Strip can be applied to target the most painful spot and create a localized lift. This is often a shorter strip, sometimes applied in an asterisk or star pattern over the point of pain on the heel or arch. Tear the paper backing in the center, and apply this shorter strip perpendicular to the first two, using a higher tension of 75% to 100% stretch directly over the pain point. The ends of this strip must be laid down with zero tension to prevent the tape from pulling away from the skin.
After all strips are in place, rub the entire surface of the tape vigorously with your hand. This action generates heat, which activates the adhesive and ensures a secure bond with the skin.
Safety Guidelines and Tape Aftercare
Once the tape is applied, it is designed to be worn continuously for several days to provide consistent therapeutic benefit. The typical wear duration is between three and five days, though some high-quality brands may last up to seven days, depending on the location and activity level. You can shower, bathe, and swim while wearing the tape, as it is water-resistant, but you should pat it dry with a towel rather than rubbing it or using a hairdryer. If any edges begin to peel or roll back, carefully trim the loose pieces with scissors to prevent further lifting.
Monitor your skin for any adverse reactions while the tape is on. If you notice signs of irritation, such as severe itching, redness, or increased discomfort, the tape should be removed immediately. Never apply kinesiology tape over open wounds, rashes, or areas with active skin infections, as this can worsen the condition.
When it is time for removal, peel the tape off gently and slowly, rolling it back in the direction of hair growth to minimize skin pulling and causing irritation. To facilitate a gentler removal, apply an oil, such as baby or mineral oil, directly to the tape and let it soak in for a few minutes to help dissolve the adhesive. People with known allergies to adhesives or those with conditions like deep vein thrombosis should consult a healthcare professional before using the tape.