Plantar fasciitis is a common source of heel pain caused by inflammation of the plantar fascia, the thick band of tissue connecting the heel bone to the toes. This tissue acts as a natural shock absorber, and excessive strain can lead to micro-tears and inflammation. Athletic taping, often called wrapping, reduces tension and strain on the plantar fascia by providing mechanical support to the arch. Applying a rigid tape job effectively limits the stretching of the fascia during walking or activity.
Essential Supplies and Preparation
To successfully wrap the heel, gathering the correct supplies beforehand is necessary to ensure proper adhesion and support. The primary material required is rigid athletic tape, often made of zinc oxide, which provides the necessary inelastic support to hold the arch in place. A common width for this application is 1.5 inches (3.8 cm), or a 2-inch tape can be torn lengthwise to create narrower strips.
You should also have sharp, durable scissors for cutting the tape, although high-quality athletic tape can often be torn by hand. If you have sensitive skin or are prone to blistering, applying a thin layer of pre-wrap or underwrap before the tape can help protect the skin. Before starting the application, the skin must be clean and completely dry, as any moisture or lotion will prevent the adhesive from sticking properly. If significant hair is present on the foot, shaving the area may be necessary to ensure maximum tape adhesion and to make the removal process less painful.
Step-by-Step Heel Taping Application
The goal of the most common technique, often called Low-Dye strapping, is to create a rigid, supportive cradle for the arch to reduce tension on the plantar fascia. To begin, the foot should be positioned with the ankle at a 90-degree angle and the toes slightly pulled back toward the shin, a position known as dorsiflexion. This slightly shortens the plantar fascia, allowing the tape to lock it into a less strained position.
First, create a base by applying two anchor strips without tension. The first anchor strip wraps around the forefoot, just behind the ball of the foot. The second wraps around the heel, starting and ending on the top of the foot without completely encircling it. Next, apply vertical “stirrup” strips to lift the arch. Start a 1.5-inch strip on the outside of the heel anchor, pull it across the sole with moderate tension to lift the arch, and secure it to the inside of the heel anchor.
Repeat the vertical stirrup process with two to four more strips, overlapping the previous strip by about half its width. Stagger the start and end points slightly to avoid creating a single pressure line. The tension applied to these vertical strips mechanically supports the arch and off-loads the fascia. Finally, use closure strips to lock the application in place and prevent the strips from peeling off.
Apply three to five horizontal closure strips across the vertical strips on the sole of the foot, starting at the heel and working forward towards the forefoot anchor. These closure strips should be applied with minimal tension and should entirely cover the exposed adhesive on the bottom of the foot. Ensure that no wrinkles are created in the tape and that the skin around the toes remains visible and uncompressed, which would indicate a circulation issue.
Safety Guidelines and Wear Duration
The tape application is a short-term intervention and is generally not meant to be worn for extended periods. Most healthcare professionals recommend wearing the rigid athletic tape for a maximum of one to three days, or only during periods of activity where the foot needs extra support. Taping should be removed immediately following heavy exercise if it becomes loose or wet, as moisture can compromise the integrity of the tape and irritate the skin.
Remove the tape immediately if you experience signs of circulatory or nerve compromise. Warning signs include numbness, tingling, a change in skin color (such as blueness), or increased pain after application. When removing the tape, pull the skin away from the tape rather than pulling the tape straight up, which can cause irritation or blistering. Allowing the skin to breathe for several hours between applications is advisable to prevent irritation from the adhesive.
Complementary Treatments for Plantar Fasciitis Relief
While taping provides mechanical relief, it works best when combined with other conservative treatments aimed at long-term recovery.
Conservative Treatment Options
- Regular stretching of the calf muscles and the plantar fascia helps improve flexibility and reduce tension on the heel. Simple stretches, like pulling the toes back toward the shin, can be performed multiple times a day.
- Icing the affected area helps reduce inflammation and pain, often by rolling a frozen water bottle under the arch for 10 to 15 minutes.
- Wearing supportive footwear with firm arch support and a slightly elevated heel can significantly reduce strain on the fascia throughout the day.
- For patients who experience pain in the morning, a night splint can be used to keep the foot in a gentle dorsiflexion position overnight, preventing the fascia from tightening while sleeping.