Plantar fasciitis is a common cause of heel pain, stemming from irritation or damage to the plantar fascia, a thick band of tissue running along the bottom of the foot, connecting the heel bone to the toes. This condition often results in a sharp pain in the heel, particularly with the first steps in the morning or after periods of rest. Heel wrapping, using athletic tape, offers a non-invasive way to provide temporary support and help manage the discomfort associated with plantar fasciitis.
Understanding Heel Wrapping’s Role
Heel wrapping alleviates pain by providing mechanical support and limiting excessive plantar fascia movement, reducing strain crucial as continuous biomechanical stress can cause micro-failures. This support allows the tissue to rest during daily activities.
Tape compression manages swelling and offers foot stability. Specific wrapping techniques support the arch, lessening plantar fascia tension. By controlling foot pronation and off-loading, taping reduces overall strain and pain.
Gathering Your Materials
Rigid, non-stretch athletic tape, like zinc oxide tape, is the primary material. Known for strong adhesion, it effectively stabilizes joints and limits movement, offering robust support.
Pre-wrap is an optional, recommended material applied directly to the skin before athletic tape. It protects skin from irritation and enhances adhesion. Sharp scissors are also necessary.
Step-by-Step Application Guide
Proper preparation of the foot is the first step; ensure it is clean and completely dry to allow for optimal tape adhesion. If using pre-wrap, apply a thin layer smoothly around the areas where the tape will be placed, particularly around the arch and heel, to protect the skin and enhance comfort.
Begin by creating anchor strips around the ball of the foot, just behind the toes, wrapping the tape several times to establish a secure base. Next, apply stirrup strips by starting one end of a tape strip on one side of the ankle, bringing it down under the heel, and then up the other side of the ankle. These vertical strips provide direct support to the arch and heel.
To further stabilize the heel and support the arch, create a “heel lock” or figure-eight pattern. This involves running tape from the inner side of the foot, around the back of the heel, and then diagonally across the arch to the outer side of the foot. Repeat this in the opposite direction to form an “X” shape on the sole, ensuring the heel is cradled and supported.
Finally, apply closure strips horizontally around the midfoot and arch, overlapping previous strips to secure them and prevent peeling. Apply firm but not overly tight tension; the tape should feel snug but not constricting, providing support without restricting circulation.
Ensuring Proper Application and When to Seek Help
After applying the heel wrap, it is important to check for proper fit and comfort. Monitor your foot for any signs of excessive tightness, such as numbness, tingling, skin discoloration, or an increase in pain. If any of these symptoms appear, the tape should be removed immediately and reapplied with less tension.
Regarding duration, athletic tape is generally intended for short-term use, typically worn during activities or for a few hours at a time, and should be removed nightly to allow the skin to breathe. Carefully remove the tape to avoid skin irritation, and inspect the skin for any redness or blisters. If skin irritation occurs, consider using pre-wrap in the future or allowing the skin to recover before reapplying tape.
While heel wrapping can provide temporary relief and support, it is not a standalone cure for plantar fasciitis. If pain persists, worsens, or if you notice signs of infection or other complications, it is advisable to consult a healthcare professional. A medical provider can accurately diagnose the underlying cause of your pain and recommend a comprehensive treatment plan, which may include physical therapy, custom orthotics, or other interventions. Taping works best when combined with other treatments, such as stretching and appropriate footwear.