How To Tape Foot For Plantar Fasciitis?

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Plantar fasciitis is common to runners because they use their feet more frequently than average people. However, it doesn’t mean that athletes are the only ones who can experience this condition. It can happen to anyone who tends to abuse their plantar fascia. This condition is quite painful and can limit the things you can do. If you’re one of those people, here’s how to tape foot for plantar fasciitis.

Taping is an essential way to relieve your feet from plantar fasciitis. Its sole purpose is to avoid further strain on the plantar fascia. Moreover, taping allows your plantar fascia to heal by unloading strains. Put simply, taping your feet regularly will improve the condition of your feet.

So here are the best ways to tape your feet if you’re suffering from this condition. You’ll also get introduced to important additional information about the ailment.

What Is Plantar Fascia?

The plantar fascia is located at the back of your foot. It is a ligament that connects your heel bone to your toes. Further, this also serves as a spring that supports the arch around your feet.

Inflammation occurs when your plantar fascia gets strained. The sensation is so painful that you’ll have a hard time standing, walking, or running.

When the strain happens in a consistent, repetitive circumstance, it will cause a more severe inflammation which is called as plantar fasciitis.

What Does Taping Do?

Taping is an effective way to alleviate the said feet condition. Taping will prevent your plantar fascia from over stretching.

Taping should be done immediately. Also, you have to make sure that the tape is not too tight and not too loose. Taping too tight will disrupt your blood circulation. Consequently, taping too lose will just allow your plantar fascia to continue stretching.

Ways To Tape Foot For Plantar Fasciitis

Longitudinal Arch Taping

The longitudinal method is effective in supporting your feet’s plantar fascia. Taping with this approach will keep the plantar fascia from over stretching.

  1. Prepare the necessary tapes. First, cut two 1-inch strips of tape. Once done, cut another six strips but this time, make it wider and longer.
  2. Now utilize the 1-inch tape and tape your small toe. Start taping from behind the toe, making your way to the back of your foot.
  3. Do the same thing on your big toe. Start from behind and work your way to the back of your foot.
  4. Now grab the wider and longer strips and tape from the bottom of the 1-inch tape. After which, tape it all the way to the bottom of your feet until you reach the other side of the 1-inch tape. Make sure to overlap the tapes to attain good support.
  5. Begin on the other side of the 1-inch tape and tape all the way to the other side. Ensure the tape does not wrinkle and is straight all the way. Remember, do not make it too tight or too loose.
  6. When done with the wider ones, tape another one behind your small toe and reach all the way to the side of your big toe.

Low Dye Taping

This method supports not just your foot but your ankle as well. It will help heal the plantar fascia and relieve the pain it can cause. This is another advisable approach to heal your foot.

  1. Similar to the previous method, start the tape from the lower part of your big toe and up to the side of your small toe.
  2. Grab another piece of tape and start from the lower part of your big toe and up to the lower part of your small toe.
  3. This time, tape your foot all around; beginning from the big toe to the smaller toe.
  4. You also need to tape from your big toe and work all the way to the back of your heel.
  5. After which, tape all the way up to the small toe.
  6. At the back of your foot, put an X big enough to cover the back of your foot.
  7. Now fill the back of your foot with horizontal strips until your entire foot is covered.

Arch Brace Taping

This one is the easiest method. When you cover your arch properly, your feet will tend to stabilize and it can now absorb shocks with greater integrity.

  1. Simply wrap the tape around the arch of your foot
  2. Make sure that fully covers and supports your arch.
  3. Make the arch brace as thick as you want it to be.

Taping Techniques

While it looks relatively easy, there’s always the chance to do it all wrong. Here are some techniques that will help you master the art of taping of your feet.

  1. While taping is helpful, you can’t have it forever. It is advisable to tape your feet during the evening, let it sit overnight, and take it off first thing in the morning.
  2. You should also clean your feet daily and make sure that it is completely dry before you wear any socks or footwear. The tape won’t stick enough in dirty feet.
  3. Apart from wiping your feet with a clean, dry cloth after a bath, it is also advisable to treat it with some air dryer to maximize dryness. The tape won’t have a firm grip if your feet are moist or sweaty.
  4. Use only high-quality adhesive tapes for your foot. Do not let the tape stick on your feet longer than 12 hours because it can potentially impose harm.
  5. Your feet need to breathe air and the tape deprives some breathability. Allow proper blood circulation by not making it too tight. Get enough support by not making it too loose either.
  6. Before the tape touches your skin, make sure that you smooth it out first. Ensure that the tape does not wrinkle. Otherwise, it will not become as effective as it’s supposed to be plus it will make you feel uncomfortable.
  7. One indication that you’re able to tape your feet right is you are free to wriggle and move it. Taping feet with the right tightness will promote better blood circulation.
  8. Noticing that your feet turn blue means you’ve taped it too tight. Allow your foot to breathe by taking off the tape and attempting to do it again later.

What Is The Right Tape For Plantar Fasciitis?

You must choose the right tape for the process to be effective. You can’t just use any duct tape or cellulose tape you can find lying around in your house. A doctor might give you sensible recommendations on what type and brand of tape you should use.


When choosing things on your own, make sure the tapes are flexible enough that can stretch with your feet movement – with just the right amount of grip that won’t disturb your blood circulation.


It’s also a big plus to choose tapes that are sweat-proof. If you perspire excessively, the tape might be removed without you knowing.


Your doctor will recommend a special tape for your plantar fasciitis. These tapes will relieve the pain associated with the condition, consequently giving you the movement freedom you deserve. The tapes will allow you to do household chores that could have been impossible without them.

It’s important to consult your doctor because he can evaluate the right kind of tape for you. That includes considering some factors including skin irritation. He sure can give you something that is latex free or made of hypoallergenic material.

What Are The Symptoms Of Plantar Fasciitis?

When your first steps from your bed after waking up cause pain at the back of your feet, you might be suffering from plantar fasciitis.

Make yourself aware whether you have a frequent painful sensation at the bottom of your foot, especially close to the heel because it’s a solid indication of the ailment.

The pain is triggered not just by walking but by virtually any motion activity that involves your feet – including jogging, running, or simply standing or sitting.

The pain will show after a long jog or walk so you must watch out for the symptoms.

What Are The Foot Problems Caused By Sprain?

Having painful feet is a sure-fire way of ruining your day. This is especially when your work requires you to move around all day long.

Your feet need to be taken care of and being aware of the causes will help you avoid the condition. Who wants to suffer from aching feet by the way? No one, probably.

A sprain in your feet can happen when the ligaments around your feet start to overstretch. You will feel the pain of constant strain on your ankle or foot because these ligaments are responsible for holding your bone together.

A deformity can possibly occur and will pave the way for foot problems, not just plantar fasciitis. This may include:

  • Stress fractures
  • Acute and chronic osteoarthritis
  • Tendonitis

Causes of Plantar Fasciitis

You already have the idea that plantar fasciitis can be triggered by repeated sprain. Correspondingly, what causes a sprain to occur? Here are some of the human activities that promote sprain:

Wrong Foot Gear

We’re all guilty of these. Women, for instance, are fond of wearing high stilettos even on some undemanding situations.

Wearing the right shoe is the single, most important way to prevent plantar fasciitis from happening in the first place. From now on, be selective in your footgear. Choose something that can balance your weight evenly on your feet.

Running or Walking

Too much of everything is indeed unhealthy. Do not do running exercises far beyond your capacity. Be mindful of the symptoms that your feet might show. And act on it immediately.


There are also some diseases that come with plantar fasciitis. This includes arthritis and a handful of other foot problems.


An injury is imminent when you land in a wrong approach. You can accidentally put your entire weight on the wrong side of the foot, causing a sprain in the process. Constant jumping can also be a way.

Who Are The People Who Must Tape Their Foot For Plantar Fasciitis?

There are some people who are more prone to this condition. If you are one of these people, it is advised you tape your foot as part of your routine to avoid suffering from this ailment.


Dancing too much can overwork your feet. It might inflame your plantar fascia which will then lead to plantar fasciitis. Start by dancing on a not-so-hard surface.


Not surprising enough. Runners are the people who easily get strains. That means they are more prone to this condition. Start by running at a more comfortable pace and not push yourself too much.

Old People

It seems age is a determining factor of this condition. People from 40 to 60 years old tend to be more prone to plantar fasciitis. Usually, this is associated with arthritis.

Obese and Pregnant Woman

Pregnant women and obese people are more prone because of their extra weight. The feet can only hold too much until it breaks down.

The plantar fascia absorbs shocks so it can get overworked due to excess weight. If pregnant, alleviate the problem by wearing roomy, comfortable shoes. If obese, the best way is to change your lifestyle.


The unfortunate thing about plantar fasciitis is that no cure is available as of the moment. There are only some treatment processes and some prescription painkillers.

However, it doesn’t mean we can just tolerate this condition forever. You can do some proven exercises and make it a part of your regular routine.

One of the best solutions is learning how to tape foot for plantar fasciitis and incorporate these methods into your daily life. Taping is a great way to manually align your plantar fascia into the right position so it won’t bother you the next morning. 

Pamela Couch

I am a designer, shoe-obsessed lifestyle expert, and founder of, a shoe boutique located in Downtown Atlanta. I love shoes and I love being able to share my passion for them with others.