In this article, we will be discussing plantar fasciitis taping, essentially, one of the most effective treatment options for plantar fasciitis prevention and relief. This treatment method can be applied by yourself on your own foot and the only thing you need is athletic tape, also known as kinesiology tape. As we’ll see later in this article there are two main tape providers we recommend: KT Tape plantar fasciitis and Rocktape.
Table of Contents
- What exactly is Plantar Fasciitis?
- What is Plantar Fasciitis Taping? (Taping for Plantar Fasciitis)
- The Best Kinesiology Tape for Plantar Fasciitis Taping
- When and How to Tape your Fascia
What exactly is Plantar Fasciitis?
To give you a better understanding of this health problem and the reason plantar fasciitis taping works, we are going to give a brief explanation of this painful condition of the foot.
The plantar fascia is a flat band of ligaments connecting the heel bone to the toes. It includes three separate parts: the lateral, medial and central bands of ligaments. The central ligament is the biggest and most active of the three, and it’s the one commonly involved with plantar fasciitis heel problems. The plantar fascia works like a shock absorber and, in addition to sustaining the arch of the foot, it serves as a spring to retain energy and also give thrust to your feet while walking.
Plantar Fasciitis (also known as Plantar Fasciosis) basically stands for the irritation or swelling of the plantar fascia but, unlike other kinds of inflammation, it can become a chronic condition. It represents about 10% of most athletic-related injuries, and it’s twice as common in women compared to men.
What is Plantar Fasciitis Taping?
Taping for plantar fasciitis is a treatment option that helps to relieve the pressure on the plantar fascia tissue and it works by restricting the fascia movement. The main goal of this treatment is alleviating the irritation caused by plantar fasciitis and the only thing you need to apply it to yourself is athletic tape (also known as kinesiology tape).
Plantar fasciitis taping is the preferred option for athletes who want to relieve the pressure and strain in their plantar fascia ligaments. By controlling the level of stretching of these ligaments a tape prevents the fascia from extreme stretching that might cause pains.
Additionally, athletic tape (also known as kinesiology tape) gives proper support to the arch of your foot, helping to soothe the foot and lessening irritation. Minimized exercise, extending the calves, therapeutic massage, weight-reduction exercise for those that are overweight, ice and foam rolling can also assist in relieving the discomfort. You can check out our plantar fasciitis exercises for detailed information.
The Best Kinesiology Tape for Plantar Fasciitis Taping
Currently, these are the two best athletic tapes (aka kinesiology tapes) you can find in Amazon: KT Tape plantar fasciitis and RockTape kinesiology tape. Both deliver great results when utilized in the treatment of plantar fasciitis and have many positive reviews from customers so whichever you choose you won’t be disappointed.
KT Tape Plantar Fasciitis
KT Tape Plantar Fasciitis promises to provide support and pain relief for plantar fasciitis and many other frequent injuries: hamstring strains, ankle sprains, runners knee, etc. However, it has not been clinically verified for all those purposes. This tape is quite simple to use and you can wear it for various days at a time—including while in the pool or shower.
RockTape Kinesiology Tape
ROCKTAPE’s Active-Recovery (AR) series of tapes are designed to enhance performance and recovery. Unlike regular compression garments and tapes, ROCKTAPE’s AR series can be used both to apply compression to promote recovery or decompression to relieve pain and swelling. Rocktape is engineered to meet the demands of endurance athletes like runners, swimmers and cyclists.
When and How to Tape your Plantar Fascia
The use of kinesiology tape (also known as athletic tape) is a great way to relieve plantar fasciitis pain. It’s advisable to use the tape in the morning to help lessen pain through the day, and, if possible, you should tap your feet before physical exercise to keep the fascia from overstretching.
To ensure that the tape adheres properly it’s advisable to cleanse your feet with a non-moisturizing cleansing soap and allow them to dry before taping.
The procedures below are three different approaches to using taping for plantar fasciitis. Thanks to these methods, the plantar fascia is braced to limit its motion which allows it to relax while still enabling general movement of the foot. Both work for any plantar fasciitis tape including: KT Tape plantar fasciitis and Rocktape.
1. KT Tape Procedure
2. Sports Injury Clinic Procedure
3. Extra Procedure
1. Begin by taping around the ball of the foot area, that’s the metatarsal. Then, use another piece of tape to enfold the heel and fasten it to the tape on the ball of the foot.
2. Position a band of tape on the metatarsal area, and then wrap across the mid-foot diagonally before covering the heel and then crossing the mid-foot once again. Basically, it will form an X pattern across the mid-foot to keep providing support to the plantar fascia. You can do this wrapping up to three times to make sure it is firm and provides active support to the fascia.
3. Finally, complete the taping by wrapping the tape horizontally on your foot to cover up the earlier strips. Once you’re through with this, the base (plantar) surface area of the foot is virtually covered from the metatarsal to your heel. This tends to give the proper support required to relax the fascia ligaments even when walking.
It’s important to note that the results of plantar fasciitis taping may differ from individual to individual and they also depend on the acuteness of the plantar fasciitis condition of the foot. In some rare cases, taping for plantar fasciitis may not deliver significant results in alleviating the pain while, in others, it will be able to reduce the pain but may not totally repair the condition. For the best results we recommend: KT Tape plantar fasciitis and Rocktape.
The plantar fasciitis taping method is incredibly useful to avoid the excessive stretching of the plantar fascia ligaments during exercise sessions. That’s why this technique constitutes one of the best protections against plantar fasciitis. However, individuals that are already affected by plantar fasciitis, should combine the taping with other therapeutic tools because that way the results will arrive faster. If you have the time, take a look at the best shoes for plantar fasciitis and the best insoles for plantar fasciitis to learn about other tools that will help you say goodbye to plantar fasciitis forever.