Taping the foot for plantar fasciitis pain involves using kinesiology tape (KT) to provide support to the arch and reduce strain on the plantar fascia. The tape is applied starting from the ball of the foot, wrapping around the heel, and extending along the arch to stabilise the foot while maintaining flexibility.
Studies show that the heel pain can be temporarily relieved by strapping or taping. Our professionals at Align Health Collective have put together this guide on how to strap for plantar fasciitis at home. If you need extra help, contact us or visit our clinic – our podiatrists are happy to strap your foot for you and give you a detailed tutorial!
Why Should You Strap Your Foot for Plantar Fasciitis?
Strapping for plantar fasciitis provides support, pain relief, and stability by reducing strain on the plantar fascia. It limits excessive movement, helps distribute pressure evenly, and promotes proper foot alignment, which can reduce pain, inflammation, and discomfort.
Plantar fascia taping or strapping is especially useful during physical activities or prolonged standing, preventing further irritation and allowing the fascia to heal. It’s a temporary solution for plantar foot pain, best combined with stretching, footwear modifications, and other treatments.
How to Strap for Plantar Fasciitis
Strapping for plantar fasciitis begins with collecting the right materials (KT tape, scissors, and possibly pre-wrap), cutting them to the right size, cleaning and drying your feet, and applying the plantar fascia taping technique you want to use.
1. Gather Your Supplies
To strap your foot for plantar fasciitis, you need KT tape, as it provides firm support without restriction and a pair of scissors to cut the tape into strips. If you have sensitive skin, a pre-wrap can help protect the skin and prevent irritation.
2. Clean and Dry Your Feet
Before applying the tape, wash your foot with soap and water to remove any dirt or oils that could prevent the tape from sticking properly. Once clean, dry your foot completely, as moisture can cause the tape to loosen. Avoid applying lotion or moisturiser before taping, as this can reduce adhesion.
3. Tape Your Foot
There are 2 different ways of taping for plantar fasciitis, both of which you can do at home. Start both with your foot in a flexed position, and remember to vigorously rub each strip of tape after applying it to activate the adhesion.
Plantar Fasciitis Strapping Technique 1
Cut 4 strips of tape about the same length as the bottom of your foot, from left to right. Start by anchoring one end of the first strip to the outer edge on the top of your foot, just below the centre. Then run the tape underneath the arch of the foot with some stretch, and secure it to the top of your foot on the inner side.
Repeat this process with 2 more pieces of tape, each one overlapping the previous piece slightly. Place the 4th strip of tape over the 2nd, for extra reinforcement. Add a shorter strip of tape across the top of your foot at an angle, bridging the gap between the two ends of the tape under your foot.
Plantar Fasciitis Taping Technique 2
Cut a piece of tape about the same length as your foot. Anchor it on the outer edge of your foot, underneath your baby toe, facing downwards towards your heel. Apply some stretch to the tape, wrap it around the back of your heel, and up the other side of your foot, sticking it down just below your big toe.
Rub the tape rigorously at this point to make sure it sticks to your skin. Cut another strip of tape slightly smaller than the length of your foot from heel to the ball of your foot. Anchor this to the underside of your heel, and, with your foot flexed, stretch it up to anchor it on the ball of your foot. Rub it hard to adhere to the arch of your foot.
Apply a second strip next to this one, for extra reinforcement, and then a third one closer to the outer edge of your foot. If you feel that you need more support, add a 4th strip on top of these for extra strength.
Add a short strip across the ball of your foot, from right to left. Place extra strips underneath this one, all the way down your foot.
How to Strap for Plantar Fasciitis FAQs
Can You Use Athletic Tape to Strap for Plantar Fasciitis?
Yes, you can use athletic tape to strap your foot for plantar fasciitis, but it may not provide the same level of support as KT tape. If using athletic tape, make sure it’s applied firmly and layered correctly to maintain support. You can also use zinc oxide tape. It’s more rigid, offering stability and pain relief but less flexibility.
How Often Must You Change the Tape?
You should change the tape every 24 to 48 hours, depending on wear and comfort. If the tape becomes loose, wet, or starts irritating the skin, replace it immediately. Keeping the tape on for too long can cause skin irritation or reduce its effectiveness as it loses tension.
You may need to reapply it sooner if you sweat a lot, as moisture can lift the tape or make it smell. If it’s still sticking, and you haven’t had any negative reactions, you may be able to keep it on for 3 days before changing it.
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