Blog 46 - How Strapping for Plantar Fasciitis Can Reduce Your Heel Pain | Taping For Plantar

Blog 46 – How Strapping for Plantar Fasciitis Can Reduce Your Heel Pain | Plantar Foot Taping

Imagine stepping out of bed in the morning and feeling a sharp, searing pain in your heel that makes you wince. If you’ve experienced this, strapping your plantar fasciitis might be the solution you’ve been seeking.

Strapping can greatly relieve your discomfort by stabilizing the foot and reducing strain on the plantar fascia. You’ll need specific materials like zinc oxide tape or kinesiology tape, and there are techniques to follow to guarantee you get the best results.

Are you interested in learning the correct methods and avoiding typical mistakes? Let’s explore the process step-by-step.

Benefits of Strapping

Strapping your plantar fasciitis offers a variety of benefits, including pain relief by reducing strain on the plantar fascia. When you use plantar fasciitis strapping, it helps stabilise your foot, promoting better alignment.

Taping for plantar fasciitis involves applying specific techniques that distribute weight evenly across your foot, minimising pressure on the inflamed area. 

This redistribution of weight can greatly reduce inflammation and discomfort, enhancing your ability to perform daily activities with less pain.

Kinesiology for plantar fasciitis, a popular method of strapping, employs elastic tape that mimics the skin’s elasticity. This kind of taping offers continuous support without restricting your movement. This allows your plantar fascia to heal more effectively, promoting a faster recovery.

Properly applied strapping your plantar fasciitis ensures that your foot remains in an ideal position, providing consistent relief and reducing the risk of further injury.

Consulting with a podiatrist, is essential for mastering these techniques. They can guide you on how to apply the tape correctly, ensuring you reap the full benefits and then be able to strap your feet at home.

This expert advice will help you manage your heel pain more effectively and feel a sense of belonging with others who’ve successfully managed their condition.

An experienced Podiatrist can work closely with you to understand your health needs and implement an effective rehabilitation program.

Taping For Plantar Fasciitis Materials Needed

You’ll need specific materials to effectively tape your foot for plantar fasciitis, ensuring ideal support and relief. Proper materials are essential for achieving the best results, providing both durability and comfort. Here’s a list of items you’ll require (at a minimum you will need scissors and kinesiology tape):

  • Zinc Oxide Tape

    This rigid cotton athletic tape is known for its durability and water resistance, making it ideal for maintaining secure support throughout the day.

  • Kinesiology Tape

    Offering a more flexible alternative, kinesiology tape gently lifts the skin to increase blood flow and reduce swelling, aiding in pain relief and mobility.

  • Adhesive Pre-Wrap Tape

    Protect your skin before applying the main tape, use pre-wrap tape to protect your skin. This layer enhances the adhesion of the primary taping materials, ensuring they stay in place longer.

  • Scissors

    To cut the tape to the correct lengths and shapes, precision scissors are required. This ensures a snug and effective application tailored to your foot's contours.

Before you start taping, make sure your feet are clean and dry to maximize tape adhesion and effectiveness.

Correct preparation and the right materials will significantly improve your experience, reducing heel pain and allowing you to stay active. Remember, consulting with a podiatrist can offer additional guidance for the best results.

Step-by-Step Guide To Taping For Plantar Fasciitis

To effectively apply tape for plantar fasciitis, start with clean, dry feet and gather all necessary materials. You’ll need zinc oxide tape OR kinesiology tape, scissors, and a comfortable seating area to guarantee accurate application.

Below is a simple method you can apply quickly and easily at home.  The video we have included is from La Trobe University, who train Melbourne’s best podiatrists. 

They have provided a great video tutorial on two more in-depth techniques for plantar fasciitis strapping you may find useful.

Simple At Home Taping Method

Remember to check the tape periodically throughout the day to make sure it remains intact. This method stabilises your foot, alleviating strain on the plantar fascia and reducing heel pain.

Common Mistakes

Incorrectly applying tape for plantar fasciitis often leads to discomfort and ineffective pain relief. Making sure you avoid common mistakes can greatly enhance your outcomes.

Here are some common errors to watch out for:

  • Using the Wrong Tape

    Utilising flexible dressing tapes instead of rigid athletic tape can result in poor adhesion and inadequate support. Always select a tape specifically designed for athletic use.

  • Insufficient Tension

    Not applying enough tension while strapping can make the tape ineffective in reducing heel pain. The tape should be snug but not too tight, providing firm support for your foot's arch.

  • Overlapping or Uneven Application

    Excessively overlapping the tape or applying it unevenly can cause skin irritation and disrupt the healing process. Make sure to apply each tape strip smoothly and evenly, avoiding any unnecessary overlaps.

  • Lack of professional guidance

    Failing to consult a podiatrist or specialist for proper strapping techniques can result in suboptimal results. Correct application of the tape under professional guidance maximizes pain relief and promotes healing.

Expert Podiatrist Tips

For best results in strapping your plantar fasciitis, make sure you use zinc oxide tape or kinesiology tape for their superior durability and water resistance. This tape provides the stability needed to support your arch and reduce strain on the plantar fascia. When applying the tape, use the low-dye technique, which is well-regarded for its effectiveness in managing plantar fasciitis symptoms.

Start by wrapping the tape around your foot’s ball, then bring it across the arch and up towards the heel. This method evenly distributes the tension, providing excellent support and reducing inflammation. Make sure the tape is snug, but not too tight, to avoid restricting blood flow.

Incorporating strapping into your routine can be a great complement to physiotherapy and exercises designed to alleviate heel pain. Regularly check the tape for signs of wear and replace it as needed to maintain consistent support.

To fine-tune your taping technique, consult with a podiatrist. Professional guidance ensures that you’re applying the tape correctly, maximizing its benefits. With proper strapping, you’ll find that your heel pain diminishes, enabling you to return to your daily activities with greater ease and comfort.

Summing It Up...

Don’t let plantar fasciitis hold you back. Strapping can greatly reduce your heel pain by providing stability and proper alignment.

You might think it’s complicated, but with the right materials and techniques, it’s straightforward and effective. You’ll see quick improvements if you follow the outlined steps and avoid common mistakes.

Remember, consistency is key. Consult a healthcare professional to make sure you’re doing it correctly and maximizing your relief.

Take control of your pain today.

If you want the right professional advice on how to treat your heel pain, we currently have a limited offer running to help you out. For just $79 (usually valued at $189), book in online for our Complete Heel Pain Assessment & Treatment Consultation will get:

  • Complete In-Depth Heel Pain Examination
  • Review of Footwear & Personal Habit Diagnosis
  • Treadmill Walking Gait Analysis & Video Assessment
  • Complete Foot & Ankle Structural Diagnosis
  • Effective Heel Pain Treatment Plan To Get You Walking Pain Free
  • Peace of Mind You Know What Is Causing Your Heel Pain & How To Fix It
Check out our eBook below for further details on this special offer as well as other tips and techniques you can try at home to manage your plantar

Ignoring heel pain or plantar fasciitis never cures it and your situation will likely get worse the longer you leave it.   

Take control today by booking in online or call us today on (03) 4237 7165 to see one of our podiatrists and get this issue sorted once and for all.

Heel Pain & Plantar Fasciitis

Understand what causes your heel pain and what you can do to get rid of it once and for all. Find out what treatments can get you back to walking pain free so you can enjoy living an active life again!

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