How to Tape the Plantar Fascia

The plantar fascia is the ligament that runs underneath the foot for arch support. Poor arch support and excess pressure on the area can cause tissue inflammation called plantar fasciitis. Plantar fasciitis symptoms include a sharp pain in the heel of the foot with the first steps of the day in one foot, though it can develop simultaneously in both. Taping the plantar fascia correctly can give your arch added support and help alleviate pain from plantar fasciitis.

Things You'll Need

• 1-inch wide athletic tape

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Instructions

• 1

  Place a piece of tape from the the bottom of the foot just rear of the little toe to the inside of the heel, crossing the bottom of the arch of the foot. Bring the tape around the lower part of the heel and back to the side of the little toe.

• 2

  Place another piece of tape from behind the big toe, crossing over the bottom of the arch to the outside of the heel, around the lower part of the heel and back to the big toe. The two pieces of tape should look like an "X" crossing under the foot.

• 3

  Place a piece of tape from the little toe crossing under the arch to the inside of the heel, around the lower part of the heel, crossing the arch again and up to the big toe.

• 4

  Place a piece of tape going across the width of the foot just in front of the bottom of the heel, using the tape on the sides of the foot as an anchor. Continue placing pieces of tape next to each other across the foot, going as far forward as the balls of the feet.