How To Tape Foot For Plantar Fasciitis

Plantar fasciitis is a very unpleasant foot problem, and so anything that offers some relief is always welcome. Taping is one method of treating plantar fasciitis that is quite popular due to its effectiveness in providing relief from the pain and reducing the inflammation. It works by limiting the movement of the fascia to alleviate the stress on this important ligament.

​Apart from the effectiveness of plantar fasciitis taping, it is also an easy way of dealing with this foot problem since all you need is some basic kinesiology or athletic tape. Taping is common practice for athletes because they tend to use their feet a lot. Athletes and people that are on their feet for many hours use taping to prevent excessive stretching of the plantar fascia which can result in tears in this important ligament.

​Does Plantar Fasciitis Taping Help?

​The fact that many athletes tape their feet when dealing with plantar fasciitis is enough to show that it works. However, the usefulness of this treatment will vary from one person to the other and also depends on the severity of the condition. How you tape the plantar fascia also affect the effectiveness of the treatment and so it is necessary to make sure that you know how to do it and do it correctly.

plantar fasciitis taping

​There are two ways to maximize the effectiveness of taping. The first one entails taping the fascia before you engage in any physical activity that requires the use of your feet. Doing this prevents the ligament from overstretching and hence reducing the likelihood of getting micro tears and making the problem worse.

Taping before any physical activity can also help to prevent future recurrence of the condition. The second way is to tape the feet during the day as you continue with your usual routine. If your feet become painful due to plantar fasciitis you can get some relief from taping since it helps to reduce the swelling.

​It is important to keep in mind the fact that if you do not tape the feet well, it will be just like you do not have any taping. If the taping is loose, the ligament will still overstretch and cause some tears. And if your tape is too tight it will cut off the flow of blood to the toes and make you uncomfortable. For maximum effectiveness, you should make sure that the tightness of the tape is just right.

​How To Tape Foot For Plantar Fasciitis

​As you try to understand out how to tape foot for plantar fasciitis, it is important to note that no matter what methods you use your feet still need to breathe. And so you will need to take off the taping at some point to allow the feet to breathe. Also, the first step should always be to clean your legs and dry them to make it easy for the tape to adhere to your skin.

taping for plantar fasciitis

Here are a couple of methods for taping the feet with one or two-inch athletic tape.

​Method 1: The Low Dye Taping

  • Keep your problematic foot in a neutral position and place a 1-inch tape strip from the bottom of the big toe to just behind the pinkie toe.
  • Place another strip of tape from the bottom of the big toe to the pinkie toe.
  • Take a long piece of tape and put it on the underside of the big toe and all the way around the foot and finish it at the bottom of the pinkie toe.
  • Use another long strip and place it from behind the pinkie toe, around your heel and end it just behind your big toe.
  • Starting from the bottom section of the pinkie toe, you should create an X-like shape across the bottom of the foot and repeat the same from the section behind the big toe.
  • The last step is to put a strip of tape across the bottom (horizontally) until you cover the entire foot.

What Makes It Effective?

​This method will be best suited for individuals with overpronation because it not only supports both the ankle and foot but also reduces the range of motion on your foot. Although it is one of the most complicated taping methods, it is instrumental in supporting the plantar fascia ligament to help it heal faster and alleviate pain.

Method 2: Longitudinal Arch Taping​

  • Cut two one-inch strips of the athletic tape and about six wider ones.
  • Place your two one-inch strips on the outside part of your foot starting from the small to the big toe. If you do it correctly, you will make a semicircle in the outside section of the foot.
  • The next step is to place the wider tape strips on the bottom of the one-inch ones. They should be across the bottom of the foot and end on the other side of the 1-inch strips. Also, make sure that you pull the tape snug to give the plantar fascia adequate support.
  • In addition to pulling the tape snug, you also need to overlap it about half an inch on each side of your foot.
  • You should then put the long and wider strips across the bottom of the foot and finish just behind the balls.
  • The last step is to place another one-inch tape at the back of the foot from the small to the big toe just as you did when starting.

What Makes It Effective?

​This taping method is helpful in supporting the plantar fascia, and it prevents it from overstretching. By doing this, the plantar fascia will not develop micro tears when walking, running or performing any of your daily activities.

​Additional Recommendations

  • Do some stretches before any exercise.
  • Ice your painful feet at the end of the day or after any physical activity.
  • Avoid standing for long periods continuously.
  • Wear shoes that fit well and with adequate support.
  • Avoid standing or walking on hard surfaces when possible.

Conclusion

Plantar fasciitis taping is an easy but efficient way of dealing with this foot problem, and it is better than going for surgery. But, it is important to know that the effectiveness of this treatment will depend on how well you tape your feet.

Also, it is always a great idea to combine it with other plantar fasciitis remedies for more effectiveness and faster pain relief.

Lastly, you still need to deal with the underlying cause of the plantar fasciitis and also find a way of preventing future recurrence of the condition.

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taping for plantar fasciitis
Patrick Greer
 

Hello guys, I am Patrick Greer, the founder of FixYourWalk. I am a fitness trainer and physical therapist. As a physical therapist, I have provided therapy to many people, with different body pain problem. Foot pain or injury is one of the major things that I have found in my career so far. Fixyourwalk.com is the result of my thought. I build the website in order to help the people who are suffering from foot pain. In the website, you will find different types of shoes in the world, and the best purpose of using them.

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