Plantar Fasciitis Taping: Complete Guide

Taping can be a game changer for Plantar fasciitis. If done right, it can provide immediate pain relief and make your life a lot easier. However, not all taping techniques are created equal. In this article, I'm going to cover everything you need to know about taping and how to use it effectively.

Why we use taping

Taping is used to provide support to the foot, reducing the load placed on the plantar fascia. It's a simple way to relieve pain and improve function, allowing you to be more active and engage in the activities that you enjoy.

You can use it whenever you're going to be doing something that places a lot of load on your feet, such as running or walking for an extended period of time.

Make sure it's safe for you

Make sure that taping is safe for you before you apply it. Taping is not recommended if your skin is compromised in any way. If you experience itching or discomfort because of the tape you should remove it.

How to apply it

While applying the tape can be challenging, it's well worth the effort once you get the technique down. You can watch the video or follow the instructions to learn how to apply it. Make sure that there's tension in the tape when you apply it, the tension is what decreases the load on the fascia and makes the taping effective.

Instructions

Make sure that your feet are clean and dry when you apply the tape.

1. In a sitting position, place your foot on the opposite leg.
2. Pull your foot towards your shin while applying the tape.
3. Place the first strip of tape lightly around your foot, under the base of your toes.
4. Place the second strip from the base of the little toe to the heel, cross the tape and attach it tightly back at the base of the little toe.
5. Place the third strip from the base of the big toe to the heel, cross the tape and attach it tightly back at the base of the big toe.
6. Starting from the base of your toes, place a strip from the outside of your foot and attach it tightly across to the inside. Repeat three to four times, depending on the size of your foot, overlapping each strip by a half each time.
7. To cover the ends, place a strip from the heel along both sides of your foot and attach at the base of the toes.
8. Place one strip around the bottom of the base and another around the top to complete the taping.

Removing the tape

To prevent damaging your skin you have to be cautious when you remove the tape. Start by ripping the tape in the centre on the top of the foot and then pull it off carefully while pushing the skin down.

Tips

Here are some helpful tips for you.

• Avoid applying the tape too tightly, as this can restrict blood flow and cause discomfort.
• Make sure the tape is smooth on the skin and doesn't wrinkle.
• It can be easier to have someone else apply the tape for you.
• Measure the tape on your foot with the non-stick side before ripping it.
• Shave the hair off your feet for easier application and removal.

What tape should you use?

When looking for tape, use a light tape rather than thick tape. The lighter tape will breathe better and prevent skin damage. This is the tape I use and recommend to my clients.

Taping is not a long-term solution

While taping can provide immediate relief and support, it is not a long-term solution. To find long-term relief, it's important to address the causes of the condition with rehabilitation. You need to perform exercises to increase the capacity of the plantar fascia, making it more resistant to pain. If you're ready to start a personalized rehabilitation program for plantar fasciitis, download the Euneo app today to get started.