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How do you tape your foot for plantar fasciitis?

  • 4 min read


Plantar fasciitis is an irritation of the plantar fascia, which is the band of connective tissue that runs along the sole of your foot. Plantar fasciitis pain usually occurs in one specific location on your heel and can range from a mild to severe ache. 

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    What are the symptoms of Plantar Fasciitis?

    Plantar Fasciitis symptoms typically include: 

    • Sharp pain at the underside of the heel when you get up after sitting for long periods or after rising out of bed in the morning (this typical sign is called first-step pain) 
    • A dull ache or stiffness in the arch of your foot

    What aggravates Plantar Fasciitis? 

    Some of the risk factors of plantar fasciitis or things that aggravate it include: 

    • Specific types of exercise. You do high-impact exercises like long-distance running, basketball, and volleyball. 
    • Being on your feet for long periods. Standing on your feet for long periods without proper support also puts you at greater risk of plantar fasciitis.
    • Foot mechanics. People who have flat feet or have an unusually tight Achilles tendon or calf muscle may be more likely to get plantar fasciitis because these conditions put extra stress on the plantar fascia.
    • Obesity. If you're overweight plantar fasciitis can become worse and cause further damage to the plantar fascia. 


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    How do you treat Plantar Fasciitis?

    Here's a list of the treatment of Plantar Fasciitis treatment options that will hopefully help you with both:

    • Rest. Rest is important for treating Plantar Fasciitis. It allows the inflamed tissue (the fascia) to heal. However, it needs to be exercised with caution. 
    • Ice your Plantar Fascia regularly. Another great Plantar Fasciitis treatment is to ice your plantar fascia regularly. Icing will reduce inflammation and help to prevent further damage to the plantar fascia, so you need to do this as much as possible. 
    • Take painkillers like Ibuprofen. Normally, taking painkillers won't be a Plantar Fasciitis treatment that you want to rely on continuously. However, it can be very effective for pain relief. 
    • Stretch the Plantar Fascia regularly. Stretching the plantar fascia should also be an important part of any treatment plan because these exercises will keep your plantar muscles healthy and strong as well as stretch out the fascia itself. 

    • Apply kinesiology tape. For plantar fasciitis, kinesiology taping can be used to help alleviate discomfort by supporting the plantar fascia as it stretches during movement. This method works by supporting an injured area of your body while you perform physical activity. 
    • Strengthen your Plantaris tendons and calves. Strengthening plantaris tendons and calves is another treatment that's important for preventing Plantar Fasciitis in the future. It can also help prevent its re-occurrence once you've finished recovering from it. 
    • Try Plantar Fasciitis night splints. Plantar Fasciitis night splints are an excellent treatment option that you should try. They reduce swelling while you sleep. 
    • Massage your feet and plantars. Massaging your feet regularly will release tension in your Plantar Fascia and Plantaris tendons. This helps reduce Plantar Fasciitis pain fast. 
    • Wear supportive shoes with arch support. Your choice of shoes has a huge effect on your Plantar Fasciitis symptoms, so you need to wear support shoes. 
    • Improve your diet. Although this may not sound like a Plantar Fasciitis treatment, it helps with treatment. Eating well can reduce inflammation and prevent further plantaris damage. 
    • Surgery. Surgery is only recommended for plantar fasciitis if pain persists after 6-12 months of conservative treatment like icing, rest, and physical therapy.

    Taping Protocol for Plantar  Fasciitis

    People have turned to kinesiology taping to help alleviate the discomfort felt brought about by plantar fasciitis. What it does is lift the plantar fascia off the underlying bony areas, thus relieving plantar fasciitis. 

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    Plantar fasciitis is a painful inflammation of the plantar fascia that connects your heel bone with your toes. One symptom may be that you experience pain when trying to stand up after sitting or lying down for long periods. 

    The best treatment plan involves stretching and taping the foot to relieve pressure on the Achilles tendon and reduce inflammation. 

    A kinesiology taping protocol can help alleviate discomfort caused by plantar fasciitis and other injuries like runner's knee as well as shin splints

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