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Heel Pain Taping



There are many methods of taping for plantar fasciitis. The example below is called a Low Dye Strapping. There are variations on this technique as well, including longitudinal strips of tape or a criss cross pattern on the bottom. Typically, the taping is done at the doctor's office or by a physical therapist. Taping for plantar fasciitis can be difficult to do on one's own foot, but it is possible. You need tape adherent (look for sports tape adherent at your local drug store, sports store or medical supply outlet) and 1 - 1 1/2 " and 2"- 3" sports tape. The tape in the pictures below has striations, this is not necessary, any type of sports tape will work. Do not use bandage tape, it will not stay on the skin for any length of time. The goal of the taping is to take stress off the plantar fascia by holding it in a relaxed position. To accomplish this, the big toe joint (1st MPJ) must be held down and a high arch created in order to decrease the tension on the plantar fascia.

Plantar fasciitis taping step 1Step 1 Plantar Fasciitis Taping

Spray tape adherent on the bottom and sides of the foot (unless you have sensitive skin or an allergy). Take a strip of 1" tape and start at the 5th MPJ (5th toe joint). Wrap the tape around the heel and bring the tape around to the arch side of the foot.

Plantar fascia taping Step 2 Plantar Fasciitis Taping

After bringing the tape around the heel, press the 1st MPJ (big toe joint) down and try to mimic a high arch. Bring the tape to the 1st MPJ and attach. Cut off any excess. Pressing down on the big toe joint is one of the most important steps. Once the tape has been secured, the higher arch should be maintained.

Plantar fasciitis taping step 3Step 3 Plantar Fasciitis Taping

Repeat step 2 two more times with 1" sports tape. Remember to press down on the big toe joint while securing the tape down. Bring one piece a little higher on the big toe joint and one piece slightly lower. There should be three pieces of 1" sports tape wrapped from the little toe joint to the big toe joint.

Plantar fasciitis taping step 4Step 4 Plantar Fasciitis Taping

Using the 2" sports tape, start on the outside of the foot, towards the heel, at the line of the 1" tape. Wrap the 2" tape around, under the foot to the arch side.


Plantar fasciitis taping step 5Step 5 Plantar Fasciitis Taping

Wrap the 2" tape around and adhere to the medial side of the foot at the line of the 1" tape. Again, make sure the 1st MPJ is pressed down, so that a high arch is created.


Plantar fasciitis taping step 6Step 6 Plantar Fasciitis Taping

A second 2" strap is wrapped around, starting on the outside of the foot and ending on the arch side, holding down the 1st MPJ each time. Overlap the tape.


Plantar fasciitis taping step 7Step 7 Plantar Fasciitis Taping

Repeat step 6 two or more times until the 2" tape reaches the 1st MPJ. Don't forget to hold down the 1st MPJ each time the tape is brought around to the inside of the foot.


Plantar fasciitis taping step 8

Step 8 Plantar Fasciitis Taping

Cut off the excess tape at the top of the foot.


Plantar fasciitis taping step 9Step 9 Plantar Fasciitis Taping

Optional steps are locking straps. One locking strap can go around the heel from the little toe joint to the big toe joint. The other locking strap can go over the top of the foot as seen in the picture here.


Plantar fasciitis taping step finalStep 10 Plantar Fasciitis Taping

Shown here is the final taping without the locking strap on top. The tape should stay on for 3-5 days, but can sometimes last for a week or two. It is ok to shower with the tape on, just pat the tape down with a towel and air dry before putting on socks.





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last updated 5/22/15

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Disclaimer: The advice on this website is not intended to substitute for a visit to your health care provider. We will not be held liable for any diagnosis made or treatment recommended. Consult your doctor if you feel you have a medical problem.