Plantar fasciitis involves irritation of the plantar fascia, a dense band of tissue that connects the heel bone to the base of the toes, supporting the foot’s arch. This condition is a frequent cause of heel pain, often resulting in a sharp, stabbing sensation, especially with the first steps after rest. Kinesiology tape (KT Tape) offers a non-invasive method for managing this discomfort by providing mechanical support to the arch and potentially reducing stress on the inflamed fascia. Applying the tape correctly can help facilitate better foot mechanics and provide short-term pain relief without severely restricting motion.
Preparing the Skin and Tape
To ensure the tape adheres securely and remains effective for several days, begin by thoroughly washing the foot with soap and water to remove any dirt, oils, or lotions, as these substances can weaken the adhesive bond. The skin must be completely dry before application. Trimming excessive hair may also be beneficial to improve adhesion and minimize discomfort during removal.
Next, measure and cut the required “I” strips of tape. The primary strip for arch support will be the longest, running from the ball of the foot to the back of the heel, while supplementary strips will be shorter. Round all the corners of every strip using scissors. Rounding the corners helps prevent the edges from snagging on socks or bedding, which often causes premature peeling.
Step-by-Step Guide for Arch Support
The technique involves applying a long strip of tape along the sole to create a supportive sling for the arch. To begin, position the foot in a slightly stretched position, known as dorsiflexion, by gently pulling the toes upward toward the shin. Maintaining this stretched position shortens the distance between the anchor points, allowing the tape’s elasticity to provide lift once the foot returns to a neutral position.
The long “I” strip runs from the ball of the foot to the back of the heel. Anchor the first two inches just below the toes with zero tension. After securing the anchor, slowly peel the backing while applying a moderate stretch, generally between 25% and 50%, down the length of the sole and over the peak of the arch. This tension mechanically lifts the arch and reduces the strain on the plantar fascia tissue.
Continue the application past the heel and up the Achilles tendon. Ensure the final two inches of the tape are laid down with zero tension to prevent irritation and blistering. Once the entire strip is in place, rub the tape firmly with your hand for several seconds. This friction generates heat, which activates the medical-grade adhesive and secures the strip firmly to the skin.
Supplementary Taping Methods for Heel Pain
After establishing the main arch support strip, shorter strips can be used to target localized pain at the heel bone insertion point. This secondary technique is decompression taping, which aims to lift the skin slightly above the area of maximum tenderness. This lifting action is thought to create a space that promotes better circulation and helps reduce pressure on underlying pain receptors.
To perform this, cut two “I” strips, roughly four to five inches long, and remove the backing from the center of each strip. Place the first strip horizontally across the arch, directly in front of the point of maximum heel pain. Apply a moderate stretch (approximately 50%) to the middle section, ensuring the ends are laid down without any stretch.
The second strip should be applied parallel to the first, just behind the area of tenderness, creating a localized support zone. The tension applied across the pain point provides a gentle counter-pull for the inflamed tissue. Once both perpendicular strips are in place, rub them vigorously to ensure they adhere fully to the foundational arch strip and the skin.
Safe Removal and Usage Guidelines
Kinesiology tape typically remains effective for three to five days before the adhesive begins to degrade. You can shower or swim while wearing the tape, but gently pat the area dry afterward, rather than rubbing, to maintain the adhesive bond. If the tape starts to peel prematurely or causes any discomfort, it should be removed immediately.
When removing the tape, the process should be slow to avoid skin irritation. One effective method is to saturate the tape with baby oil or a similar oil-based lotion for several minutes to help break down the adhesive. Alternatively, removing the tape while wet in the shower can also help loosen the bond.
Peel the tape back slowly, pulling in the direction of hair growth to minimize discomfort. As you peel, use your other hand to press down gently on the skin behind the tape, helping to keep the skin taut and reduce the pulling sensation. The tape should not be applied over open wounds, cuts, or active skin infections. If pain worsens or numbness occurs, a medical professional should be consulted immediately.