Plantar Fasciitis Taping

Plantar fasciitis taping

Plantar fasciitis taping (foot arch taping) is a great way of instantly relieving symptoms. Here we demonstrate how to tape for Plantar fasciitis heel pain.

Medically reviewed by Dr. Chaminda Goonetilleke, 20th Jan. 2022

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When should I tape for Plantar fasciitis?

If you experience heel pain from Plantar fasciitis then you can relieve your symptoms and encourage the heeling process by applying this simple taping technique.

It works by supporting the arch of the foot and reducing the strain on the plantar fascia. In the early stages of treatment you should apply tape first thing in the morning. It may need re-applying throughout the day as the tape will gradually stretch over time.

Later in the rehabilitation process you may find you only need to use tape if you have to be on your feed for long periods of time.

How to tape for Plantar fasciitis

Plantar fasciitis is a very common cause of heel pain. The best way of treating it is through a combination of approaches, however, this simple taping technique can often instantly relieve symptoms.

Sports tape

How to tape for Plantar fasciitis

  1. Apply the first anchor strip

    Make sure your foot is relaxed when applying the tape. If you have the foot too tense then when you go to stand up it will tighten even further and be uncomfortable. Apply anchor strips around the forefoot making sure there is no tension whatsoever in the tape. If you prefer, do not attach the tape all the way around. The purpose of the anchor strips is to provide a secure area to attach the supporting strips.

  2. Apply the second anchor strip

    Apply another anchor strip around the heel in the same way. Make sure you do not have any kinks or ripples in the tape as this may make it uncomfortable.

  3. Apply the support strips

    Apply support strips along the length of the foot from the heel to the forefoot anchor strips. Begin in the middle of the heel and apply strips in a fan shape. You can either tear the tape first or apply it and then tear from the roll at the appropriate length. Apply a final strip along the inside of the arch for additional support.

  4. Reinforce the original anchor strips

    Finally, apply more strips of tape over the original anchor strips to secure the support strips.

How does taping work?

Plantar fasciitis taping works by supporting the arch of your foot.

Plantar Fasciitis - Pain in the arch of the foot
Plantar fascia – foot arch

If the plantar fascia has some of the load taken off it then it does not have to work so hard and will not pull at its attachment to your heel. Therefore, often symptoms are significantly reduced immediately.

If you find the taping works well then it is likely you will benefit from wearing Orthotic insoles in your shoes long term, as these have a similar effect on foot biomechanics.

Orthotic insoles work by controlling the position of your heel as you walk. This prevents your foot from pronating (rolling in) too early and over-stretching the plantar fascia.

What equipment do I need?

Just a simple roll of nonstretch zinc oxide sports tape about 1 inch/2.5cm width is all you need.

Sports tape

As feet get quite sweaty then you may prefer to use an adhesive spray as well. Someone to apply the tape is it is difficult to do on your own.

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