Plantar Fascia TapingTaping techniques for plantar fasciitis and heel spurs
By Noelle Ihli, medically reviewed by Dr. Kimberly Langdon, M.D.
There are several types of tape commonly used to tape the feet for plantar fasciitis, however kinesiology tape has recently become the most popular material. Click here to check out our doctor-recommended kinesiology tape.
How to Tape Plantar Fascia with KT Tape
How to apply kinesio tape for plantar fasciitis:
1. Measure the distance from the back of your heel to the ball of your foot
2. Cut the tape into 4 long strips
3. Round the edges of all of your strips
4. Measure the length of the ball of your foot
5. Cut 4 more strips and round the edges
6. Lay each strip down over your arch
7. Place the second piece of tape on the ball of your foot to secure the strips
8. Make sure you secure the tape by gently rubbing with your hand
How to Tape the Plantar Fascia Using Athletic Tape
- Place anchor strips around the metatarsal region of the forefoot
- After wrapping this area several times, use a strip to wrap from the metatarsal region near the big toe and place it around the heel before attaching at the origin behind the big toe
- Wrap another strip around the heel, but this time starting closer to the smaller toes. Rewrap these areas several times to add support. The area should look like an X along the midfoot region
- Place additional strips laterally along the wrapped area of the foot to close up gaps and to reinforce the taped area
Nearly 90% of plantar fasciitis cases will improve within six months with conservative treatment. Some studies have found benefit from taping for plantar fasciitis, however others have not.
Plantar fascia taping is one of the numerous common ways to help relieve the symptoms of plantar fasciitis. It is widely used to add support and reduce stress on the plantar fascia ligament as both a way to relieve pain from plantar fasciitis, as well as a preventative measure against that and other heel pain ailments.
What kind of tape to use for plantar fasciitis
There are two different types of athletic tapes used to tape your feet. Kinesiology tape is a great option for taping your feet, especially if you are planning on being active. Kinesio tape works by providing support to the plantar fascia ligament and gently lifting the skin to promote blood flow and reduce swelling. KT tape is available for sale online, or in some sports stores.
Regular athletic or medical tape can also work for plantar fasciitis. It will provide support to the foot, however it does not treat plantar fasciitis, it simply prevents pain in the short-term. Regular athletic or medical tape can be found at the drug store or sports stores.
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How does taping the plantar fascia help?
Plantar fascia taping is a good way to stabilize the fascia ligament. When the foot is taped properly, the fascia’s movement becomes limited. Often times, athletes may tape their feet during certain times to help prevent strain during exercise. By limiting the fascia’s movement, it becomes a way to keep the ligament from moving abnormally or stretching excessively and thus preventing tears from developing in the tissue.
When using plantar fascia taping, it is important to keep the feet dry and clean. When washing the feet, avoid using a moisturizing soap to allow the tape to stick better to the surface. If you are using KT tape, it can be left on for several days, until the adhesive wears away and the tape peels off. However athletic tape should only be left on during the day, and removed at night to allow the skin to breathe. You can apply taping in the morning to give the feet support throughout the day, at night before you go to bed to avoid morning heel pain, or prior to exercise to keep it from stretching excessively.
Does taping plantar fasciitis work?
Plantar fascia taping has varied success in treating heel pain. In some cases, taping can reduce pain that may be linked to plantar fasciitis. However, in many other cases taping is not enough to treat heel pain ailments. Taping can often be more effective when used in addition to other treatment methods. When it is used to treat heel pain, taping is mainly a short term option which is why combining it with a device that can treat the symptoms in the long term is a better way to achieve positive results. Our proven treatments have a clinically proven record of reducing the symptoms of and completely reversing plantar fasciitis and other related conditions.
When used along with shoe inserts, plantar fascia taping can significantly reduce the negative and painful effects of plantar fasciitis. The combination of the support from taping and the acupressure of the heel insert repositions the plantar fascia ligament into its natural position, allowing it to heal.