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How To Tape Your Own Foot For Plantar Fasciitis

Finding Footwear For Plantar Fasciitis

Plantar Fasciitis – How To Tape Your Own Foot At Home

Along with the right plantar fasciitis treatment, your foot will need the right support while its recovering. At Vionic, we carry mens and womens shoes for plantar fasciitis in a number of styles. You dont have to sacrifice stylish footwear for comfort and support. We design all of our shoes with arch support in styles youll love! When dealing with plantar fasciitis, youll want to follow the 3 F method for a holistic approach. To assist your plantar fasciitis taping treatment, browse our womens and mens shoes for plantar fasciitis. Find the best flats for plantar fasciitis or even the best slippers today! And once theyve healed, you can then research plantar fasciitis prevention tips.


Written by Brian Hoke, Doctor of Physical Therapy, Board-Certified Sports Clinical Specialist, and Vionic Innovation Lab member.

What Will Happen If I Leave It

There is a small body of evidence that indicates plantar fasciitis is a self-limiting condition however it is unclear how long this will take. The condition, if not treated can lead to other aches and pains in the feet, ankles, knees or hips. It is common to hear that people become frustrated and have low mood as a result of not being able to do tasks or activities they enjoy doing.

Why Athletic Tape May Be A Better Option

Traditional athletic tape has been used forever, and it works extremely well. Its primary function is to support injured tissues, reducing loading, and in some cases immobilize areas from moving.

These factors can be very helpful when you consider the primary problem with plantar fasciitis and/or heel spurs, which is loading the tissues.

Kinesiology tape can offer what is needed for people with very mild cases of discomfort to treat plantar fasciitis, but more advanced and painful cases are going to need something stronger. This is where athletic tape shines.

The Low Dye technique, which is the standard taping for plantar fasciitis, is very effective.

I use this taping method with my own clients, but there are a few common issues with using this method vs. kinesiotape:

  • Higher level of skill needed to apply: I do teach a self-application method, which is a scaled back version that will work, but it is not as good as having a skilled practitioner applying the tape for you.
  • It only lasts about 1-2 days max: Athletic tape doesnt have the sticking power that kinesiotape has. It will need to be re-applied daily.
  • Poorly applied tape can result in discomfort: If the tape is too tight it can result in reduced blood flow, foot discomfort, and often blisters. This is a big reason for challenges in repeated application, especially if youre doing it yourself.

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What Can I Do

In the short term:

  • Orthoses: the use of orthoses may be of benefit to help support foot function and offload tissues that are being overworked or irritated, they are used frequently, however not required for every case of plantar fasciitis. There is possibly some evidence suggesting that custom foot orthoses are better than off the shelf, however, comfort is key.
  • Cold Therapies: can be used if the area is warm to touch or swollen. Relief can sometimes occur when you place a cold pack to the area for no more than 15 minutes or alternatively using a cold bottle to roll in the arch of your foot.
  • Injections: Steroid injections can be used to treat plantar fasciitis. They have been shown to reduce pain levels in the short to medium term and you can have up to 3 steroid injection a year. There some risks attached to injections, that shockwave therapy doesnt have, however, a steroid injection is still a treatment option. Some of the risks include flair, infection, plantar fascia rupture, fat pad atrophy, skin depigmentation and pain during the injection. There have more recently been people using PRP injections, this is where you have your own blood spun in a centrifuge and the protein-rich plasma is injected back into you. There is less risk of complications compared to a steroid injection, however, the current evidence doesnt support the use of PRP injections for plantar fasciitis.

How To Tape Your Feet

Easy strapping for Plantar Fasciitis ...

You will need a roll of athletic tape, which is typically 1 ½ inch wide. This is widely available at drug stores and sporting goods stores. If you have a small foot, you may want to tear the kinesiology tape in the middle so that you are using ¾ inch-wide strips. Make sure your foot is dry from bathing or perspiration, and dont put lotion on your foot if you plan to tape it that day. Now that you have the materials and your foot is ready to tape, follow these steps:

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Taping Instructions For Heel Spur And Plantar Fasciitis

There are different ways to tape for a heel spur and plantar fasciitis. The following example is a successful application to treat heel pain and stimulate a faster recovery.

The client lies down in the prone position with the foot raised in dorsiflexion. Two CureTape strips of approximately 15cm are cut and an additional slightly smaller strip of kinesiology tape. Tear the paper backing in the center of the tape. Stick the tape with full stretch, starting just before the pain point under the heel and finishing around the heel. The second strip of tape is applied in the same way, with a 50% overlay to the previous tape. To fixate the tape better, you can use the third strip of tape to cover over the anchors.

Kinesiology Tape For Plantar Fasciitis

Kinesiology tape can be applied for many of the same uses as athletic tape, however it adds some unique benefits. It is made of an elastic material that makes it easy to stretch over specific muscle groups. Plus, a porous surface reduces sweat buildup, making it better for high-intensity activities or long-term wear.

How to Apply:

  • Start with your foot clean and dry to ensure the adhesive tape can stick for hours. The only equipment needed is the tape itself. 2 thick strips work well.
  • Attach the end of one strip to the ball of the foot with 0% stretch. Apply 80% stretch across the length of the foot and attach to the heel. Attach the remainder up along the back of the heel with 0% stretch.
  • Attach a second piece of tape above the ankle bone. Apply 80% stretch and wrap around the arch of your foot and back up to the other side of the ankle.
  • Apply friction across the surface of the tape to enhance the stick. You can add an additional strip of tape across the ankles and arch, overlapping the strip in step 3 by 50%. Leave the tape adhered for 36 to 48 hours.
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    Ice Your Heels And Arches

    Along with rest, icing is one of the best treatments to relieve plantar fasciitis pain and promoting healing. Thats because icing constricts blood vessels, which can bring down swelling and inflammation-related pain.

    You can apply a bag of ice or a cold pack wrapped in a towel to the bottom of your arch and heel. Or you can soak your feet in an ice bath.

    If youre using a bag of ice or a cold pack, ice your foot for 15 to 20 minutes a few times throughout the day. If youre using an ice bath, limit sessions to 10 to 15 minutes at a time.

    Is heat good for plantar fasciitis, too?

    Heat therapy helps increase circulation and blood flow, which can reduce cramping and stiffness. Heat can also loosen up the plantar fascia ligament, which can make stretching and massage more effective.

    But heat doesnt numb pain and may cause more swelling. Using heat therapy on its own isnt usually recommended for treating plantar fasciitis. However, it can be used in combination with icing and cold therapies this is called contrast therapy.

    To try contrast therapy, youll need two foot tubs one filled with warm water and the other filled with ice water. Start by submerging your foot in the ice water for two minutes. Then place your foot in the warm water for 30 seconds. Continue alternating between the different temperature waters for around 15 minutes.

    Does Taping Plantar Fasciitis Work

    Taping your own plantar fascia

    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.

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    Tips For Plantar Fasciitis Taping

    If the tape is comfortable, do not mess with it. It may come off when you shower, but if its still holding and giving you support, leave it on for a couple of days. When you want to take it off, use lotion to release the adhesives in the tape from your skin. Gently hold an edge of the tape as you carefully push your skin away from the tape. Take your time removing the tape. Leave the tape off for several hours to let your skin breathe. If you want to try taping the foot again the next day, it is a good idea to take the tape off the night before.

    A word of caution: Some people have known allergies to the adhesives in athletic tape, and others have very sensitive skin that could be irritated by trying arch taping. Others have a condition that causes the feet to sweat excessively, making it difficult for the tape to hold. If you have any of these issues, you may want to seek out other methods of treatment for plantar fasciitis.

    How Taping Can Assist Plantar Fasciitis And Foot Pain

    Posted on: Jul 31st, 2017 by The Physio Movement | Categories: Sports Medicine & Nutrition

    How taping can help with Plantar Fasciitis/Fasciopathy and foot pain

    As a Physiotherapist with a background in sports and running in Townsville, I like this style of taping. In fact, I think this is the most satisfying tape job to do on a patient, because if done correctly I can have someone who was heavily limping into my consult room, back to walking much, much happier. Although it is not the best looking example of low dye taping, below is an acceptable example.

    Low dye taping can be used to relieve acute plantar fasciitis/fasciopathy and foot arch related pains. In general, most runners who come in to the clinic with heel or foot pain will have either plantar fasciopathy, foot arch aches, tendinopathies or over overuse injuries . However, you dont need to be a runner to develop plantar fasciopathy. The term plantar, refers to the bottom of the foot. The two main structures in humans that support the plantar surface of the foot and our medial longitudinal arch is our plantar fascia and our spring ligaments. These fibrous structures are what allow us to bounce, walk and run by providing that spring in our step.

    Zachary Park, Physiotherapist

    If you suffer from foot related pain, book an appointment with a Physiotherapist to seek a professional opinion Today.

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    What Is A Heel Spur

    In general, 10% of the population will have to deal with heel spurs. The Kinesiology Taping Concept has a successful application that can help with heel pain complaints, such as heel spurs, heel splints and plantar fasciitis. CureTape® kinesiology tape can reduce pain in these conditions and stimulate a faster recovery.

    A heel spur is a calcification of the tendon plate on the heel bone, which sometimes causes inflammation of the band of tissue that extends from the heel to the toes. This is called plantar fasciitis . An X-ray image will show calcification, with the formation of a hook like heel spur at the location of the attachment of the tendon that runs to the forefoot.

    Orthotics Or Supportive Innersoles For Plantar Fasciitis

    A Complete Guide on Plantar Fasciitis Taping Methods

    Foot orthotics come in various shapes and levels of support. I usually prescribe a medium density off-the-shelf orthotic that supports the inner arch of the foot. This reduces the load on the plantar fascia and gives it a chance to recover. Think of it as a crutch for the plantar fascia. I would advise that you consult a podiatrist if you do lots of sport.

    I do not tend to use soft gel inserts for the heels. I know you have pain in your heel, but you will benefit more from combining a supportive orthotic with a soft trainer than putting a gel pad in your regular shoes. Youll understand why I recommend this if you read my article on what causes plantar fasciitis.

    Ive selected the products below from Amazon as they are similar to the ones I use in my clinic and appear to be good value for money.

    Note: Commission may be earned on the links above

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    Kinesio Clinical Video Series

    This DVD is for athletes or health professionals working with the athletic population. Instructions are provided for use of the Kinesio Taping® Method in the treatment of a variety of acute and chronic orthopedic injuries commonly seen in an athletic or active populations. By utilizing Kinesio® Tex Tape, patients have reported a decrease in pain and swelling as well as quicker recovery times and a faster return to their original level of performance.

    This DVD is part of the Kinesio Clinical Video Series, a collection of 10 training videos to help health professionals learn more about incorporating Kinesio Taping into their specialties. Each video is approximately 45 minutes long and features specialists in the topic presented.

    How To Use Kinesiology Tape

    Guys! The kinesiology tape is bit little complicated to use. But they are the resource for tightening the feet muscle tissues and stabilizing the bodys balance. Precisely consider these points:

    • Measure the back of your heel to the big toe joint of your feet.
    • Now, trim the kinesiology tape into 4 strips.
    • Give rounded shape to the ends of all tape strips.
    • Measure feet ball length.
    • Keep each strip under your arch.
    • Then lift your big toe and rub your hand over the taped area from the first anchor to the big toe joint.
    • Repeat this same process with another strip.
    • Rub the back of tape again on your arch in this way, your big toes feel relaxed, and your strips are secured.
    • When you rub your hand on the tape, the stripes become secured.

    Guys! This tape category is extremely elastic, and its ineffectual to control the arch extension. Its plus point is that it lessens the sweat buildup due to its porous exterior.

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    How To Strap A Foot For Plantar Fasciitis

    If youre looking for the fastest, simple and effective way to strap a foot for plantar fasciitis youve come to the right place. Your morning heel pain can be reduced, and in some cases resolved by strapping.

    On this page youll learn from an experienced podiatrist how to strap your own foot, or someone elses to help reduce the pain from plantar fasciitis.

    Before you get started. A word of warning.

    Plantar fasciitis is not the only cause of heel pain. While its the most common cause there are still hundreds of people who come through our clinics each week with sore heels who dont have plantar fasciitis. You can take our free online heel pain test to find out if your heel pain could be coming from something else. Even better, book in a session with our podiatrists to get your exact diagnosis and personalised treatment plan.

    How To Use Athletic Tape

    Self-Taping for Plantar Fasciitis

    Numerous therapists and physicians use this method in their clinics to overcome the issue of plantar Fasciitis. This one is the simplest method with a positive response and amazing effectiveness. Its procedure is applied in that specifically defined area from where the pain starts and where it finishes.

    Here I discuss some steps that you should follow for recovery.

    The major requirements to implement this professional method of tapping have some demands:

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    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.

    Custom Orthotics To Provide More Arch Support

    At some point, those store-bought insoles, arch supports or heel cups may not do the trick anymore and thats where custom orthotics can be a big step up. Thats because custom orthotics are made especially for your feet, which means they can provide the unique support you need.

    When prescribed by a podiatrist, custom orthotics are often covered by many insurances. Just check your insurance plan so you know whats covered.

    If youre paying out of pocket, they can start around $200 or more. However, custom orthotics last far longer than over-the-counter options usually one to two years so theyll be worth the investment.

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