How To Tape for Plantar Fascitiis Relief

Plantar fasciitis is a painful foot injury that involves swelling and inflammation at the heel. Conservative treatments such as resting, applying ice, stretching and use of anti-inflammatory medication helps to relieve its symptoms. However, you also can tape your foot by using the low dye strapping technique to support your arch, provide relief and help this condition heal faster.

Things You'll Need

• Tape adherent spray
• 1- to 1.5-inch and 2- to 3-inch athletic tape

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Instructions

• 1

  Spray the bottom and sides of your foot with the tape adherent spray. This will help the athletic tape stick better to your skin.

• 2

  Apply the first of three strips of the narrower athletic tape. Start from your fifth metatarsal joint around the heel to the other side of your foot, and repeat while overlapping the first pieces above and below.

• 3

  Cut pieces of the wider tape (approximately 5 inches long), and start taping the bottom of your foot by grasping either end of the straps and forcefully pressing the tape against it.

• 4

  Continue to tape by pressing firmly. Cover the bottom of your foot extending within 2 inches of the ball of your foot. Use about four tape pieces for this, or more as needed.

• 5

  Apply one last side strip similar to Step 1, so that the ends of the bottom straps are covered.

• 6

  Apply an anchor strip of 2- to 3-inch athletic tape over the top of your foot. Add two more strips directly over it.

• 7

  Finally, cut off any excess straps at the top and sides of your foot. Keep the wrap on for three to five days.