Plantar Fasciitis Taping | Self-Taping for Plantar Fasciitis
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Plantar Fasciitis Taping

James McCormack
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Plantar Fasciitis taping is an effective form of pain relief as it shortens the plantar fascia to reduce its workload through the gait cycle. It is one of the most effective forms of pain relief for this condition, and it is easy to apply yourself. 

We recommend using 3.8cm zinc oxide tape as it is a rigid form of tape that shortens the plantar fascia for up to 4 days at a time, and it can get wet without affecting its integrity. 

We do not recommend using KT Tape for this condition as no evidence supports its use. From a practical perspective, it is stretchy and, therefore, unlikely to support the foot’s medial arch like a rigid tape can. 

The best technique for Plantar Fasciitis taping is Low-dye taping, and the video below is a highly effective self-taping technique for Plantar Fasciitis that I created for our patients: 

Taping Method:

  • Apply the tape just below the big toe joint. Once it’s stuck down, wrap it around the back of the heel on the other side of the foot, attaching it just below where the baby toe begins. Make sure to pat down all the edges of the tape so it’s well-stuck.
  • Avoid overlapping as much as possible to reduce the risk of blistering.
  • Use strips of tape and pull them upwards, beginning just above the heel, and we’ll repeat this four times. Ensure you overlap by approximately 1/3 on each piece of tape to keep it tight and secure.
  • We then apply one final bit of tape on the underside of the foot, and it shouldn’t go above the big toe joint; that’s one of the most crucial parts.
  • We’ll then lock the tape back down again using the same type of anchor that we did at the start. Just make sure we cover all the edges of the tape so it can come loose, patting it down as we go to ensure it stays nice and secure.
  • Then the final and most important bit is to put a piece of tape over the top of your foot when you apply pressure to the foot the foot spreads so it’s important to lap over the top so that it secures the tape down.


We are specialists in treating foot conditions such as Peroneal Tendonitis, and you can see one of our Foot and Ankle Specialists in our clinic in Fulham, South West London. 

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