Have Heel Spurs? How to Strap Your Foot

A heel spur is the result of an abnormal growth of the heel bone. When the plantar fascia pulls away from the heel bone, calcium deposits form and a bony protrusion develops, resulting in pain. Heel spur pain can be extreme especially when standing or walking. Women suffer from heel spurs more frequently than men due to the difference in footwear. The treatment of a heel spur includes nonsteroidal anti-inflammatory drugs, such as ibuprofen, naproxen and aspirin; ice; stretching exercises; and foot taping.

Step 1

Apply a strip of tape just below the pinky toe on the outside portion of the foot. Wrap that portion of tape around the heel, then across the arch and join it with the first piece of tape.

Step 2

Apply another strip of tape just below the big toe on the inside portion of the foot. Wrap that portion of tape around the heel across the arch and join it with the piece of tap under the big toe.

Step 3

Repeat Steps 1 and 2 until again until two pieces of tape are applied in each direction, starting at the big toe and the pinky toe.

Step 4

Apply short strips of tape along the middle portion of the foot and down to the heel to secure the criss-cross patterns of tape.

Step 5

Wrap one final piece of tape across the foot from the pinky to the big toe to secure the tape into place.

Things You'll Need

  • Zinc oxide tape

  • Scissors


Prevent blisters by not wrapping the tape too tightly or leaving wrinkles.

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