Plantar Fasciitis Taping

Plantar fasciitis taping or foot arch taping is an important part of our full Plantar fasciitis rehabilitation program. It instantly relieves painful symptoms in many patients by supporting and protecting the plantar fascia under your foot.

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

When should I tape for Plantar fasciitis?

If you experience heel pain from Plantar fasciitis then apply 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 apply tape first thing in the morning. You may need to re-apply it throughout the day as the tape gradually stretches over time. Later in the rehabilitation process, you may find you only need to use tape if you have to be on your feet for long periods of time.

If you find Plantar fasciitis taping helpful then it is likely you will also benefit from wearing arch support or orthotic type insoles in your shoes.


Arch Support Insoles (UK) (USA)

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.

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 it 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.

Running socks

Technical Running Socks (UK) (USA)

Why does Plantar fasciitis 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. As a result, it doesn’t pull so hard at the point where it attaches to the 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 shoe 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 non-stretch zinc oxide sports tape about 1 inch/2.5cm in width is one of the best products for Plantar fasciitis.

Knee supports

Zinc Ocide Sports Tape (UK) (USA)

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.

Research papers

Does Plantar Fasciitis taping work?

This study investigated the effects of plantar taping on foot mechanics during walking. It found that non stretch tape applied to support the medial foot arch was more effective than elastic kinesiology tape. It evaluated four…

A Review of Plantar Fasciitis Treatments

A review of 28 trials concluded that moderate-quality and low-quality evidence demonstrates customised orthoses and taping, respectively, reduce pain intensity in the short term in patients with plantar fasciitis. The objective of this systematic review was…

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