Foot taping for plantar fasciitis is a fairly common treatment, especially for athletes. How does it work? It actually limits the movement of the plantar fascia ligament, effectively reducing the amount of tension exerted on it.
With less tension comes less foot pain and a valuable opportunity to start the healing process.
Here we show you step-by-step how to properly kinesiology tape your foot if you have plantar fasciitis. If you have any questions about this process please leave a comment below.
What you need
- 1 to 2-inch athletic tape
- Tape spray (not always necessary)
After using the tape spray (only needed if the tape doesn’t stick well to your arch of the foot), you want to start by kinesiology taping all the way around the ball of the foot or otherwise known as the metatarsal. Wrap tight enough so that it feels secure, but not too tight. We don’t want to cut off blood circulation.
Now you want to wrap the tape around the heel along the edge of your foot. Do this a few times and then secure it with another wrap around the ball of the foot. This will act as the base of the taping.
Now form an X going underneath the ball of the heel. Doing this at least 3 times will effectively support the midsole region and the plantar fascia ligaments. This will be the support that we’re looking for, so make sure that the taping is tight enough to limit some movement.
Make horizontal taping across the foot so everything is covered. This will finish off the foot taping so that your ligaments can finally relax and start the healing process.
If you are a runner, a tennis player, a rock climber, or just someone who wants to go on a nice walk, this method of foot taping can help relieve the pain. When you combine this with proper shoes and the arch support and heel pressure relief they can provide, you should be set for a productive day of exercise and movement.
Here is the second method of foot taping for plantar fasciitis. If you have tried the first method and you find that it’s too restricting and doesn’t allow the freedom of movement that you want, this one might be a better choice – especially if you are a runner.
This one takes less tape and can be done quicker. Below are the instructions, and if you have any questions please leave them in the comments below.
What you need
- 1 to 2-inch athletic tape
- Tape spray (if needed to help the take stick to the skin better)
Place a piece of tape across the bottom of your heel. Then tape once all the way around the bottom of your foot. This will act as the base of the final taping.
Now tape horizontally working your way up from your heel overlapping every half inch. Make sure the tape isn’t too wrinkled and that it feels snug. Once this is done wrap a securing piece of tape once more along the bottom of your foot from toe to toe.
How to Wrap Foot for Plantar Fasciitis With ACE Bandage?
When winter settles in, the first call people typically make is to wrap their sore, aching feet. But it's more than just a cold-weather quirk—many a resident has struggled to find foot-comfort-friendly ways to wrap. That's because the great majority of socks, wraps, and even boots leave gaping holes for feet to get cold, wet, or even dislocated.
Enter the ACE bandage short-term. This durable fabric wraps around your foot and around the leg in a full circle, securing in place with a friction-based adhesive strip that should stay stuck to your foot long after you take off the bandage. There are several varieties of ACE bandages, but we particularly like the ACE Plus and its more durable rubberized strap, as well as the ACE Magnum.
Some more video ideas
Benefits of taping
Foot taping should help you immediately feel relief from your tugging plantar fascia ligaments.
This can be a quick preparation leading up to a workout or if you just need some extra support while lounging around the house.
The reason why it works is that with plantar fasciitis your ligaments are constantly being tugged and pulled on, sometimes in abnormal ways.
By stabilizing them with tape, you’re effectively limiting the movement and removing the unnecessary strain caused by physical activity.
Check out our stretching guide here and PF splints guide here.