Plantar fasciitis is a common condition characterized by pain in the heel and along the bottom of the foot, especially noticeable with the first steps in the morning or after periods of rest. This discomfort arises from irritation or small tears in the plantar fascia, a thick band of tissue connecting the heel bone to the toes that supports the foot’s arch. While various treatments exist, foot wrapping, or taping, can serve as a supportive measure to help manage symptoms and aid in recovery. It aims to reduce strain on the plantar fascia, offering a practical approach for individuals seeking relief.
Preparing for Foot Wrapping
Foot wrapping provides external support to the arch and stabilizes the foot, reducing mechanical stress on the plantar fascia. This support alleviates pain by limiting excessive movement and stretching of the tissue during daily activities. The technique helps to distribute pressure more evenly across the foot, which minimizes direct impact on the inflamed area. Foot wrapping is a complementary approach and not a standalone cure for the condition.
To effectively wrap your foot, you will need a few specific materials. Rigid athletic tape is commonly recommended due to its strong adhesive properties and limited stretch, providing firm support.
Some individuals may also opt for kinesiology tape, which offers more flexibility and aims to lift the skin to promote blood flow and reduce swelling. Pre-wrap tape can be applied directly to the skin before the main tape to prevent irritation, especially for those with sensitive skin or adhesive allergies. Scissors will also be necessary to cut the tape to appropriate lengths.
Step-by-Step Guide to Wrapping Your Foot
Before beginning the wrapping process, ensure your foot is clean and dry to allow for optimal tape adhesion. Position your foot with the ankle at a 90-degree angle, or slightly inverted, to maintain an optimal arch position during application. Begin by applying an anchor strip of rigid athletic tape around the ball of your foot, just behind the toes, ensuring it is snug but not overly tight to avoid restricting circulation. A second anchor strip can be placed around the heel, wrapping horizontally around the back of the heel.
Next, create support strips to cradle the arch. Cut several strips of tape, typically 1 to 1.5 inches wide, long enough to extend from one side of the foot, under the arch, and up to the other side. Start the first support strip on the outer side of the foot, near the pinky toe, pull it across the sole with moderate tension, and secure it to the inner side of the foot near the big toe, just behind the arch. This strip should help lift the arch.
Overlap subsequent support strips by about half their width, working backward towards the heel, ensuring each strip applies consistent upward pressure to the arch.
Continue applying these support strips until the entire arch area, from the ball of the foot to the heel, is covered, often forming an “X” or “V” pattern under the foot. After the arch is adequately supported, apply additional locking strips around the ball of the foot and the heel, overlapping the anchor strips to secure all the support strips in place. These final strips help prevent the underlying tape from peeling or shifting during movement. Smooth down all tape edges to minimize wrinkles, which can cause discomfort or blisters.
Tips for Effective and Safe Foot Wrapping
Once applied, the foot wrap typically remains effective for two to five days, depending on the type of tape used and activity levels. Kinesiology tape may last longer than traditional athletic tape. It is important to monitor the foot for any signs that the wrap is too tight, such as numbness, tingling, increased pain, coldness, or changes in skin color like bluish or pale tones. Conversely, if the wrap feels loose or no longer provides noticeable support, it should be reapplied.
Skin care is an important consideration when using foot wraps. Before applying tape, wash your feet with a non-moisturizing soap to remove oils and ensure the skin is completely dry for better adhesion. When removing the tape, do so gently to avoid skin irritation or tearing; using a small amount of lotion or oil can help loosen the adhesive. It is advisable to leave the tape off for several hours between applications to allow the skin to breathe and recover, reducing the risk of irritation or allergic reactions.
When Professional Medical Advice is Needed
While foot wrapping can offer temporary relief and support for plantar fasciitis, it is not a substitute for professional medical evaluation and treatment. If your heel pain persists for more than a few weeks despite consistent self-management, or if the pain intensifies, seeking medical advice is recommended. A healthcare provider can accurately diagnose the cause of your foot pain, as other conditions can mimic plantar fasciitis symptoms.
Additionally, certain symptoms warrant immediate medical attention:
Severe pain that prevents you from bearing weight.
Pain that does not subside with rest.
Any signs of infection such as significant swelling, redness, or warmth in the heel area.
Tingling, numbness, or a loss of feeling in your foot.
Individuals with diabetes should always consult a doctor for any foot pain, as they are at higher risk for complications.