02nd January 2023

Plantar Fasciitis Taping: How To Tape Your Arches for Plantar Fasciitis

Dr. Devan Patel, PharmD
Plantar Fasciitis Taping: How To Tape Your Arches for Plantar Fasciitis

Plantar fasciitis is the painful inflammation of the band of tissue that runs from your heel to your toes on the bottom of your feet.

This inflammation can come from excessive running, jumping, or activities that put excess pressure on the plantar fascia, and may even damage it in the form of tears.

With it being difficult to just go without using your feet (or abandoning your goal of running in that 5k), foot taping has been developed as a way to help redistribute foot pressure and provide extra arch support to reduce the pain and additional injury of using your feet during a bout of plantar fasciitis.

How might foot taping help with plantar fasciitis?

Since your plantar fascia (the band of tissue that is inflamed and damaged during plantar fasciitis) runs down the length of the bottom of your foot, providing additional external support to the area is thought to help with weight and pressure distribution on the foot to help lessen the pain when in movement.

One study looked at the difference in pain and foot pressure when taping the foot vs. not taping the foot.

The researchers had participants tape their feet and then run for 15 minutes, and also run for 15 minutes without taping while measuring the pressures throughout the foot.

The taping of the foot did redistribute the foot pressure much more effectively than the untaped foot during activity, leading researchers to claim that taping of the foot can effectively help support the arch of the foot during short periods of activity.

The extra support of the foot is thought to help provide stability in those that already have plantar fasciitis to avoid additional injury to the facia, while giving it a chance to heal by reducing the additional strain on the tissue, and may help reduce the pain felt with activities.

How to tape your feet for plantar fasciitis

Step 1: Wrap a strip of sports tape around the ball of the foot, taking care to make sure it’s not too tight.

Step 2: Take another strip of sports tape and place one end on the first piece of tape just underneath the little toe. Wrap the tape around the inner heel and straight down the other side of the foot. Reconnecting the tape next to the other end of the strip.

Step 3: Place another piece of tape where you started the second strip, this time fully wrapping the heel and crisscrossing the tape to make an “X” on the foot and place the last end on the first piece of tape near the big toe.

Step 4: Place your last piece of tape over the third piece of tape, the same way. No need to make sure that the tape overlaps perfectly.

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.