Bone spurs, according to the Mayo Clinic, are bony projections that develop along the edges of bones most often from where the bones meet each other, at joints. Runners who are prone to plantar fasciitis commonly experience heel spurs, where pain is felt between the heel and arch of your foot. Josh Clark of Cool Running says when the fascia that supports the arch of your foot becomes strained, it may pull away from the heel bone, leaving droplets of blood. These droplets may calcify over time and form a pointy extension on the heel bone, referred to as a heel spur. Arch-support taping provides relief from the pain felt from heel spurs.
Step 1
Attach the adhesive tape to the outside edge of your foot behind your little toe. Guide and attach the tape along the outside edge of your foot until you reach your heel.
Step 2
Wrap the adhesive tape gently, without applying pressure, around the back of your heel. Make sure there are no wrinkles in the tape.
Step 3
Pull the adhesive tape tightly as you round your heel toward the inside of your foot. Guide the tape along the inside edge of your foot, pulling firmly, and attach behind your big toe.
Step 4
Repeat this process, overlapping a second piece of adhesive tape above the first wrapping, toward the top of your foot. Overlap the tape so half the width of the initial wrapping is covered.
Step 5
Lay a short piece of elastic bandage across the width of your foot, reaching from the ball of your big toe to the ball of your little toe. Attach both ends of the elastic bandage to the adhesive tape.
Step 6
Overlap a second piece of elastic bandage 3/4 inches behind the first, toward the heel of your foot. Add a third or a fourth strip, depending on the length of your foot, until the middle of your heel is covered.
Step 7
Apply two pieces of adhesive tape lengthwise to cover the edges of the elastic bandage and secure the wrapping. Change the wrapping every three to four days.
Tips and Warnings
- Your wrap should be waterproof.
- Ensure that neither your skin nor bandages have wrinkles when wrapping as this can cause blisters.
Things You'll Need
- 1 1/2-inch roll adhesive tape
- 3-inch elastic bandage with adhesive
