When your feet are under stress, the thick ligament that runs the length of the sole of your foot (plantar fascia) can become irritated and swollen. This condition is called plantar fasciitis. There are a number of ways to relieve the pain of this condition and support healing. One of the best is taping.
Taping Option for Plantar Fasciitis
There are three different kinds of tape used for plantar fasciitis taping:
In this article, we discuss the benefits of Plantar Fasciitis taping and provide instructions on how to tape your feet using each of the recommended types of tape. Read on to learn more.
Plantar Fasciitis Taping With Zinc Oxide Tape
Zinc Oxide tape is a fairly rigid sort of athletic tape that offers a great deal of support with minimal flexibility. This is the right tape to choose when you need a lot of joint stability and will not be moving around much. This type of tape is water resistant, very durable and easy on your skin. It comes in various colors, lengths and widths and is easy to find online, in pharmacies and at sporting goods stores.
To apply Zinc Oxide tape, follow these 9 steps:
- 1Begin with clean, dry feet.
- 2Wrap one length of tape around your foot at the ball of the foot.
- 3Apply another strip of tape from the strip surrounding the ball of your foot on one side to the other. It should wrap around the back of your heel over your Achilles tendon.
- 4Center another strip of tape on the back of your heel and pull the ends downward to cross at the mid-sole of the foot. The ends should reach the strip of tape wrapped around the ball of the foot.
- 5Repeat step #4 so that you have a double layered “X” crossing the sole of your foot.
- 6Next you will cover the sole of your foot with tape by cutting a few pieces of tape just a bit wider than the width of your foot and applying them slightly overlapping from your heel to the base of your toes.
- 7Press all of the tape down gently to form a smooth surface over your foot.
- 8Wear clean socks and supportive footwear over the tape.
- 9Remove the tape at bedtime.
This video shows a variation on this method.
Plantar Fasciitis Taping With Kinesiology Tape
This sort of tape provides a gentle pulling action on the skin which stimulates good blood flow. This action reduces swelling and may help speed up recovery time. It can be a bit challenging to apply Kinesiology tape correctly, so it’s a good idea to have your physical therapist show you how to apply it the first time.
To apply Kinesiology tape, follow these 12 steps:
- 1Begin with clean, dry feet
- 2Measure from the ball of your foot to the back part of your heel.
- 3Cut four strips of tape the length of your measurement.
- 4Trim the tape to round off the edges.
- 5Measure across the ball of the foot.
- 6Cut four strips of tape the length of your measurement.
- 7Trim the tape to round off the edges.
- 8Lay the long strips in place and smooth them down.
- 9Place the short strips crossways on the ball of your foot, over the ends of the long pieces and smooth them down.
- 10Secure all of the tape by rubbing it gently with your hand.
- 11Wear clean socks and supportive footwear over the tape.
- 12You can wear Kinesiology tape while sleeping.
This video shows a variation on this method.
Plantar Fasciitis Taping With Standard Athletic Tape
You can use regular athletic tape (aka: medical tape) to provide some support temporarily, but this product will not really help heal your plantar fasciitis. It is useful for reducing pain if you have nothing else available.
To apply Athletic tape, follow these 9 steps:
- 1Begin with clean, dry feet.
- 2Put an anchor strip in place around the ball of the foot. You can wrap around a couple of times. Be careful not to apply the tape too tightly.
- 3Starting at the side of the big toe (below the bunion area) wrap a strip of tape around the Achilles tendon and then under the heel, across the sole, ending at the base of the big toe.
- 4Starting at outer side of the smallest toe, wrap a strip of tape around the Achilles tendon and then under the heel, across the sole, ending near the base of the smallest toe.
- 5Repeat steps #3 and #4 two or three times to create a strong “X” of tape criss-crossing the sole of the foot.
- 6Next you will cover the sole of your foot with tape by cutting a few pieces of tape just a bit wider than the width of your foot and applying them slightly overlapping from your heel to the base of your toes.
- 7Press all of the tape down gently to form a smooth surface over your foot.
- 8Wear clean socks and supportive footwear over the tape.
- 9Remove the tape at bedtime.
This video shows a variation on this method.
Which Type Of Tape Is Best?
If your condition is so painful that you will be off your feet for a while, you may be best off with Zinc Oxide tape to provide more support when you occasionally need to stand and hobble about. If you are able to remain active, Kinesiology tape is the best option. It is flexible and promotes healing. Medical or athletic tape is better than nothing if you are in pain and need support, but you should replace it with one of the other options fairly quickly.
No matter what kind of tape you use, remember to start with your feet clean and dry. When you wash your feet, it’s a good idea to use a moisturizing soap to help condition the skin without leaving it slippery. You want to be sure the tape adhesive sticks well, but you also want to take good care of your skin. The adhesive can be hard on it. A good quality, skin moisturizing and conditioning soap can help.
Remember to remove Zinc Oxide tape or medical/athletic tape at bedtime. Wash and moisturize your feet then and reapply the tape in the morning. If you are using Kinesiology tape, you can leave it in place until the adhesive wears out and it starts falling off.
How Effective Is Taping For Plantar Fasciitis?
Taping is a good way to prevent and treat foot injury. A good job of taping will help to stabilize your plantar fascia by limiting the movement of your foot. If you are currently experiencing pain from plantar fasciitis, taping can help reduce it and promote healing. If you have formerly experienced plantar fasciitis, taping can help prevent a recurrence of the injury, especially if you participate in challenging activities.
When used in combination with rest, ice, compression and elevation (RICE) along with non-steroidal anti-inflammatory drugs (NSAIDs), taping provides support and protection, relieves pain and can help promote healing. It is important to understand that recovering from plantar fasciitis is never a one-off or a single step process. It involves consistent care and lifestyle changes, such as strengthening and stretching exercises and weight reduction, along with RICE, NSAIDs and taping.