Plantar fasciitis is a common condition causing pain in the heel and arch of the foot, often worse with first steps after rest or prolonged standing. Sports taping offers temporary relief and support by reducing strain on the plantar fascia, stabilizing the ligament and alleviating discomfort.
Understanding Sports Tape
Two primary types of sports tape are commonly used for foot support: rigid athletic tape and elastic Kinesiology tape. Rigid athletic tape, typically cotton with zinc oxide adhesive, has minimal stretch. This allows it to provide strong support, stabilize joints, and limit excessive movement, off-loading the plantar fascia. It is particularly useful for controlling foot pronation, which can exacerbate plantar fasciitis.
Kinesiology tape is highly elastic, designed to mimic skin flexibility. It permits a full range of motion while offering support to muscles and joints. Kinesiology tape is believed to reduce pain and inflammation by gently lifting the skin, which may improve circulation and lymphatic flow. While it provides dynamic support, it does not offer the same rigid structural support as athletic tape. Both types feature strong adhesive properties to remain in place during activity.
Taping Methods for Relief
The “Low-Dye” taping technique is a common method for supporting the arch and off-loading the plantar fascia, typically using rigid athletic tape.
Step-by-Step Application
Position the foot with the ankle at a 90-degree angle, or slightly bent upwards and turned inward to elevate the arch.
Create an anchor strip around the ball of the foot, just behind the toes, without excessive tension. This provides a secure base.
Apply a longitudinal strip from the inner anchor, along the arch, around the heel, and back to the outer anchor. Apply moderate tension to lift the arch and reduce strain.
Repeat this longitudinal strip two to three more times, overlapping each by about half the width to cover the arch.
Apply several horizontal strips across the underside of the foot, starting near the ankle and moving towards the ball of the foot. Overlap by about 50% and apply tension across the arch.
Secure the application with a locking strip across the midfoot, over the top of the foot. Avoid encircling the entire foot too tightly to prevent circulation restriction. This stabilizes the foot and reduces pain.
Practical Taping Guidance
Proper skin preparation ensures tape adheres well and prevents irritation. Before applying tape, clean the area with soap and water, avoiding moisturizing soaps, then ensure the skin is completely dry. Oils, lotions, or sweat reduce adhesiveness. If there is excessive body hair, shave or trim it to improve adhesion and comfort during removal.
The duration for wearing sports tape varies by type. Rigid athletic tape is recommended for daily wear and should be removed at night to allow skin to breathe. Kinesiology tape, being more flexible and breathable, can often be worn for two to five days, even during showering. If the tape becomes uncomfortable, itchy, or causes skin irritation like redness or tingling, remove it immediately. This could indicate an allergic reaction or improper application.
To remove the tape, gently peel it off in the direction of hair growth to minimize discomfort. Warm water or oil can help loosen the adhesive. Taping provides temporary pain relief and support, but it is not a cure for plantar fasciitis. It is a supportive measure within a broader management plan. If pain persists despite consistent taping and self-care, or if symptoms worsen, consult a healthcare professional.
Beyond Taping
While self-taping can offer temporary relief for plantar fasciitis, persistent or severe heel pain may require professional evaluation. If symptoms do not improve after approximately two weeks of self-treatment, or if there is swelling, redness, or numbness, seeking medical advice is recommended. A healthcare professional, such as a podiatrist or physiotherapist, can accurately diagnose the condition and develop a comprehensive treatment plan tailored to individual needs. This may include other therapies or interventions beyond taping to address the underlying causes.