Dealing with the pain of plantar fasciitis can feel like walking on a abed of nails. But there’s a simple method you can try at home to alleviate your discomfort and promote healing: foot taping. It’s a technique that may seem challenging at first. But with a little know how, you’ll be able to master it in no time. 
Still, you may wonder how to start, what materials you’ll need and how to care for your foot afterwards. So, today, we’re learning how to tape your foot simply and correctly, why it can help, and how to care for your foot afterward. In a moment, we’ll share all that important information. But first, let’s take a deeper look at what causes plantar fasciitis pain in the first place. 

What is plantar fasciitis? 

Plantar fasciitis is a common condition that causes pain in the heel of your foot. (That pain is often worst when you wake in the morning or get up after long periods of rest.) But what causes this pain?

The culprit is inflammation in the plantar fascia, a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes. Over time, too much tension in the area causes the ligament to become inflamed where it attaches to your heel. And that is when you may receive your plantar fasciitis diagnosis. This condition is persistent and often frustrating. But understanding it is the first step to finding relief.  


The most common symptom of plantar fasciitis is stabbing heel pain. As we mentioned earlier, the pain is at its worst when you first get out of bed or move after a long period of resting. But it could also develop after a long period of standing. 

Initially, the pain may decrease as you start moving around, but it can return. Luckily, taping your foot can provide significant relief from the pain and discomfort associated with plantar fasciitis.

Why taping your foot can relieve plantar fasciitis pain roll of duct tape

Taping your foot can help relieve plantar fasciitis pain because it helps reduce stress on your plantar fascia ligament. After all, when you tape your foot correctly, it supports these tissues, allowing them to rest and recover more quickly. Additionally, taping alters your foot mechanics, which can reduce strain on your plantar fascia when you’re standing or walking. This doesn’t just alleviate the current pain. In fact, it can also help prevent further injury. 

Compared to other treatments for plantar fasciitis, taping your foot has several distinct advantages. For starters, it’s an inexpensive and non-invasive way of managing pain. It’s also a treatment that you can apply at home, giving you control and flexibility. 
Unlike some treatments, taping doesn’t require recovery time. Instead, you can go about your daily activities with minimal interruptions. Moreover, taping often provides immediate relief as it supports your foot and takes pressure off the plantar fascia. It’s one of the few treatments that is simple and effective. So let’s break it down and get you feeling better, fast!

Taping your foot for plantar fasciitis: What to use

There’s a wide array of tapes that you can use for foot taping. But selecting the right one can make a significant difference in managing your plantar fasciitis. Athletic tape is a common choice due to its strength and durability. It’s designed to withstand sweat and movement, which makes it an ideal choice for daily wear. 
Alternatively, you can try kinesiology tape. This elastic tape is designed to support the muscles without restricting movement. It’s a bit more flexible than athletic tape, making it a bit more suitable if you’re a pretty active person. 

How to tape your foot for plantar fasciitis relief

Ensuring your foot’s cleanliness and dryness is the first step in preparing for taping. Begin by thoroughly washing your foot with warm water and gentle soap. Make sure you’re paying close attention to areas that might be easily overlooked, such as between your toes. Next, rinse your foot well and remove all soap residue. 
Now it’s time to pat dry your foot carefully with a clean, dry towel. Don’t rub your foot, as this could cause irritation. It’s crucial to get your foot completely dry, including those areas between your toes. Any moisture left behind could compromise the adhesive of the tape, reducing its effectiveness. Remember, a clean and dry foot will ensure the tape sticks properly and does its job. 

Got rid of all that moisture? Let’s dive into the actual taping—the kind you do at home is going to be different from the taping that we’d do for you in our Houston podiatry practice. And that’s because it’s difficult to apply tape to your own foot in a supportive way. As such, the at-home taping method we’re sharing today will last for one day, as opposed to the several days of relief you could expect from a taping applied by our podiatrist, Dr. Andrew Schneider. Here’s how it works: 

1.    Use 2-inch athletic tape. (Kinesiology tape will not work well with this method.) If you want to precut the strips, make three strips, each about four inches long. 
2.    Place your foot on the opposite knee and flex it up. 
3.    Take the first strip of tape and apply it to the back of your arch, closest to your heel. Do so by placing the central part under tension, and then adhere each end to the sides of your foot. Keep flexing your foot upward during the application of this strip and those that follow. 
4.    Now apply the second strip, overlapping the first strip by half as you move toward the middle of the arch. 
5.    Finally, apply the third strip, overlapping the second strip by half as you continue moving toward the farthest part of your arch. If you have a particularly large foot, you can do the same thing with a fourth strip. 
6.    Take off the strips in the evening, and reapply a new set in the morning. 

When taping your foot for plantar fasciitis it’s important to maintain the right tension—if it’s too loose, you won’t get the right support and relief. Also, remember that at-home taping methods only offer daily relief. For longer-lasting support and more permanent solutions, reach out to our office and request a heel pain consultation