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How to Tape Your Foot for Plantar Fasciitis Foot Pain

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Plantar Fasciitis is caused by the inflammation of the Plantar fascia, a ligament that runs from your heel to your toes. 


The condition can cause painful sensations in the feet, legs, and back. However, you can do a few things at home to alleviate Plantar Fasciitis pain. Many medical devices can help, including but not limited to elastic tape, orthotics, and even night stints.


Taping your feet can manage plantar fasciitis pain and help alleviate the pressure on your lower ligaments. It is a popular method used by health professionals and athletes alike.

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Benefits of Taping Your Feet

You might wonder, does taping your foot help with plantar fasciitis?

Taping your feet has several potential benefits when practiced regularly. Taping provides additional support to the arch of the foot and may help alleviate pain associated with plantar fasciitis. 

The reduction of stress on the plantar fascia encourages more optimal foot mechanics, promoting better alignment and improved function. The tape redistributes your weight, making walking and standing much more comfortable.

Although foot taping has proven to be beneficial, it is generally not a standalone solution for plantar fasciitis. 

Taping is often used in conjunction with other treatment options such as stretching, orthotic inserts, proper footwear, and physical therapy. Treatments such as custom orthotics are designed to provide long-term support while taping offers more immediate relief.

Additionally, in sports and physical activities, taping is often used to prevent injuries or protect vulnerable areas. For example, athletes might tape their ankles to reduce the risk of sprains or strains.

How to Tape Your Foot for Plantar Fasciitis Foot Pain

Is there a foot wrap for plantar fasciitis?

Elastic therapeutic tape, also known as kinesiology tape, or simply as KT tape is the only needed material to tape your feet for plantar fasciitis. You can also use zinc oxide tape, a slightly stiffer alternative, if preferable. 

The idea of the taping method used is that the tape will work similarly to an external splint. Many folks ask, how do you wrap a plantar foot for pain?

Here is how to tape your foot for plantar fasciitis foot pain:


  • Prepare your foot: The first step to taping your feet is to ensure your feet are freshly cleaned. Before applying any tape, make sure your foot is clean and dry. This will help the tape adhere better. It is suggested to use an alcohol wipe to cleanse the area.


  • Cut the tape: Next, measure and cut your tape to size. You will need a strip of tape long enough to extend from the ball of your foot to the back of your heel. 


  • Anchor the tape: Anchor one end of the tape just behind the toes on the ball of your foot and make sure it is securely attached. 

  • Pull the tape: After you have anchored one end, pull the tape firmly along the bottom of your foot, following the arch. This is where the plantar fascia is located. Apply moderate tension to the tape, but avoid pulling it too tightly to prevent circulation problems.

  • End at the heel: Continue taping along the bottom of your foot until you reach the back of the heel. Secure the end of the tape.

  • Additional support: You can add a second strip of tape perpendicular to the first one. This strip can start on the inside of your foot, wrap around the heel, and then finish on the outside. This helps provide additional support.

  • Check for comfort: It is important to ensure the tape is snug but not too tight. You should still be able to move your foot comfortably. If the tape causes discomfort or pain, remove and reapply it with less tension.

  • Rub the area: The tape is heat sensitive, so rubbing the area liberally will activate the adhesive in the tape and adhere to your skin. The tape can generally stay for 3-4 days, but it is important to remember to keep the feet dry for at least an hour after the tape is applied.

  • Repeat on the other foot: Lastly, if you are taping both feet, you will repeat the process on the other foot.

Learning this technique of how to tape your foot for plantar fasciitis foot pain may be difficult, but not to worry, there are some alternative options to this method.

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Other Taping Options

The taping method described above is a type of “low-dye taping.” Like all taping techniques, there are many variations and modifications possible for each method.

Another variation of the “low-dye” method of how to tape your foot for plantar fasciitis foot pain is described as follows:

  • Anchor the tape: Start by anchoring one end of the tape on the bottom of your foot, typically just behind the toes.
  • Tape across the bottom: Pull the tape firmly along the bottom of your foot, following the arch, until you reach the back of the foot.
  • Crisscross pattern: Apply a second piece of tape perpendicular to the first one, creating a crisscross pattern in the middle of the foot. This additional layer of tape helps provide extra support to the arch.
  • Secure the tape: Ensure that the tape is securely attached at both ends, providing a stable and supportive structure to the foot.
  • Check for comfort: Make sure the tape is snug but not too tight, allowing for comfortable movement. If there is any discomfort or pain, consider adjusting the tension or reapplying the tape.
  • Activate the tape: It is important to note that the tape is heat-sensitive, so after the tape is placed, rubbing it vigorously will ensure the adhesive is properly bonded to the area.

Foot Pain Relief With Custom Orthotics

The above techniques can be tricky to master but by following these step-by-step instructions, taping will become second nature. At Bilt Labs, it is our mission to help you feel comfortable on your feet again.

Combining taping and custom orthotics can be an effective approach for managing various foot conditions, including plantar fasciitis, Achilles tendonitis, and other biomechanical issues. 

The taping techniques listed above are generally considered safe and effective. However, if you are unsure about the appropriate taping method for your specific situation, it is advisable to consult with a healthcare professional or a qualified athletic trainer for guidance.

At Bilt Labs, we work with medical professionals to ensure you receive quality custom orthotics. Our company is entirely online, so ordering custom orthotics has never been simpler. 

With the mixture of custom orthotics and a taping method modified for your specific foot ailment, we can have you walking on brand-new feet and feeling yourself again. Take our free quiz today to find out which orthotic type is best for your feet.

People Also Ask:

Does taping your foot help with plantar fasciitis?

While taping your foot can offer support and stability for plantar fasciitis pain, it's not a cure-all. Think of it as a temporary brace, best combined with stretches, strengthening exercises, and custom orthotic insoles for a comprehensive approach. Consult a healthcare professional for diagnosis and a personalized plan.

Is there a foot wrap for plantar fasciitis?

Plantar fasciitis wraps aren't a magic cure, but they can be helpful allies! Compression sleeves hug your arch, reducing pain like a comfy hug. Arch supports act like mini trampolines for your heel, while kinesiology tape targets specific areas like a high-tech bandage. Remember, wraps are just one tool. Consult a doctor for a personalized plan to conquer plantar fasciitis pain!

Should I tape my foot if it hurts?

Taping can offer temporary support for mild sprains or strains, but skip it for fractures or serious issues. Consult a doctor or physical therapist first for proper diagnosis and treatment, including safe taping techniques. Listen to your feet, they'll guide you!

Disclaimer: The information provided in this article is intended for general informational purposes only and should not be construed as medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any decisions about your health. If you have any questions about your health or are experiencing any medical problems, please contact your doctor or other healthcare provider immediately. Do not delay seeking medical attention based on the information provided in this article.