Taping your heel can provide relief if the cause of the heel pain is due to plantar fasciitis, an inflammation of the tissue band (fascia) between the heel bone, through the midfoot, and into the forefoot at the base of the toes. However, an accurate diagnosis is necessary because there are many other etiologies of heel pain, including stress fractures, bursitis, pinched nerves and autoimmune diseases. If it is a case of plantar fasciitis, taping the heel will support the fascia and the foot arch to bring pain relief and comfort. Following is one method that can be done on your own.
Step 1
Pre-measure and pre-cut your longest pieces of tape, which are the 1-inch wrapping pieces. Measure the non-adhesive side of the tape to maintain the maximum stickiness of your sports tape. Afterward, measure two strips of the one inch sports tape the length starting from the base of the fifth (baby) toe, down the outside edge and around the heel, then back up along the outside margin to the first (big) toe. You should have two strips of 1-inch tape; these will be the longest strips of all your total precut pieces of tape.
Step 2
Apply pre-tape spray to the bottom of the heel and sides of the foot as this will will help make tape stick in a more uniform manner. In between tape jobs, try to keep your foot clean and dry. Avoid using moisturizers on your foot as it can make future tape applications difficult. Pre-tape spray is also available as an applicator swab. It is sometimes sold in drug stores, pharmacies and sporting goods stores. Occasionally you may have to ask your doctor, podiatrist or physical therapist for a supply. Do not overdo the application or removing the tape later could cause skin damage.
Step 3
Attach the first 1-inch strip behind the fifth toe and carefully roll it out smoothly down around along the outside border of the heel. Carefully continue to swing this one strip now up along the border of the foot inside and up behind the first toe. Check your work. Is the strip unwrinkled, fairly taut and uniformly along the outer edge of the foot? If not, start over with a new strip of 1-inch tape.
Step 4
Grab your 2-inch tape and prepare to apply base heel strips perpendicular to the length of the foot. You will be attaching the 2-inch tape at right angles to the long 1-inch strip running up either side of your foot. The 2-inch short tape pieces will look like railroad ties against the long outer railroad tracks of that first outer border strip. Moreover, just like a railroad concept, these base pieces anchor and hold the fascia. Unroll your 2-inch tape slightly and attach it to the inside lowest vertical 1-inch stripe. Pull snugly across to the outer 1-inch tape border and carefully cut the tape.
Step 5
Move your roll of 2-inch tape up 1 inch and repeat the same procedure of anchoring a 2-inch strip of sports tape perpendicular to the long axis of the foot. Pull the tape across to the outside border of the 1-inch taped area of the foot and repeat this procedure, laying down a total of four to six anchor stripes, which should be half way up the foot. Inspect it carefully; are there any wrinkles? Wrinkles can be hazardous as they indicate skin that is bundled up together, and may become macerated or blistered at best. At worst, taped wrinkled areas may not be getting adequate blood supply or the skin could be damaged or peeled off.
Step 6
Notice any sensations in your foot. The tape should relieve some to all of your pain from plantar fasciitis. If the pain is unchanged--and your diagnosis is uncertain--take the tape off, and try again.
Tips and Warnings
- The first time you try this, ask if you can perform it at your doctor's office. Often the nurse or physical therapist can just watch you or talk you through it, giving you the confidence you are doing everything the correct way . Finding a comfortable position to do this alone is half the battle. Some prefer resting on the couch with the taped foot up on the back edge of the couch while others pull up a chair and swing the taping foot up the edge of the bathtub.
- If symptoms are not improving, stop taping, and check with your doctor or podiatrist. Do not try applying tape to another person unless you are licensed to do so. These measures are only to be undertaken for yourself and only if advised by your health care provider. If you are diabetic, avoid skin taping. Due to potential nerve damage, you may be unaware of serious resultant skin and tissue injury. It is unlikely children have plantar fasciitis. Children with heel pain usually have Sever's Disease. The taping described above is contraindicated in that condition.
Things You'll Need
- Pre-tape spray, such as Tincture of Benzoin
- 1-inch sports tape
- 2-inch sports tape
- Measuring tape or yard stick
