Plantar Fasciitis Taping In 4 Easy Steps

plantar fasciitis taping

You’re on your feet most hours of the day at work or you are an athlete. A debilitating condition such as plantar fasciitis may be the last thing you need but being on your feet most of the day, you’re a likely target. Recovery from plantar fasciitis can be frustrating and long. Fortunately, the recovery time can be reduced using plantar fasciitis taping.

According to a study published in the 2006 issue of the Journal of Orthopedic and Sports Medicine, taping is more effective than stretching or no plantar fasciitis treatment at all.

Many people, from fulltime working men and women to athletes use taping to ease the stress at the bottom of the foot and relieve symptoms of the condition.

Limiting the movement of the fascia will prevent abnormal movement or excessive stretching of the ligament, thus preventing it from tearing and causing unpleasant symptoms.

The technique adds support to the plantar fascia ligament and reduces the stress on it in order to diminish pain and prevent problems associated with heel pain as a result of stressful physical activity. Plantar fasciitis taping is a great way to stabilize your fascia as the tape limits the movements of the ligament, thereby helping in preventing strain while you’re working.

We understand that you want to get on your feet as soon as possible so that you can start working and dealing with your everyday activities. Therefore, your best bet would be to see a physical therapist and determine a treatment plan which includes more than one technique that improves the condition. Although in some cases, taping alone can reduce pain associated with plantar fasciitis but for many people, its best to use this technique in conjunction with other treatment methods.

>>Read our Related Article: Plantar Fasciitis Treatment

Plantar Fasciitis Taping Instructions – How to tape your affected foot

Before you start taping, make sure your feet are clean and dry. Avoid moisturizing soaps and lotions to allow the tape to stick better to your skin and change the taping frequently as per your doctor’s instructions. In addition, avoid having the taping on all day as this may prevent your skin from breathing. Instead, take it off when you’re resting and put it back on in the morning.

Step 1

To tape your foot, start by placing anchor strips around the ball of your foot or the metatarsal region of the forefoot. Wrap this area several times.

Step 2

Next, use a strip of tape to wrap around the heel and attach this tape to the ball of your foot.

Step 3

Starting nearer to the smaller toes of your foot, wrap another piece of take around your heel. Rewrap these regions several times to enhance support. The taping should create an X along your mid-foot.

Step 4

Apply additional strips of tape laterally along the wrapped region of the food to close any gaps.

Important Considerations

Avoid taping your feet if:

  • You have a circulatory problem
  • You have diabetes
  • The taping increases or triggers pain or other symptoms
  • You develop a skin allergy to the taping
  • You have other injuries such as fractures



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